Buzz
Creatine is one of the few workout supplements that actually works, and it’s both affordable and safe. If you’re aiming to build muscle or lift heavier weights, incorporating creatine into your daily routine could be a game changer. However, there are some important factors to consider.
What exactly does creatine do?
Creatine provides your muscles with quick energy for short, explosive bursts of power. You may be familiar with adenosine triphosphate (ATP), which stores energy in our cells—this is one reason we eat food: to produce ATP. When muscles use ATP, it breaks down into ADP and a free phosphate. Creatine can capture an extra phosphate and quickly attach it to the ADP, turning it back into ATP.
The more creatine stored in your muscles, the better you’ll perform in movements that require brief, intense muscle exertion. While weightlifting is the primary activity creatine aids with, sprinters could benefit as well.
If you can push a little more weight or complete a few extra reps, over time you’ll gain a bit more strength. Creatine also likely contributes to muscle growth in additional ways. In short, it provides a modest, yet noticeable, increase in strength and muscle size for most individuals. For a more detailed breakdown of creatine, check out this summary of evidence from Examine.com.
Who is creatine suitable for?
No one absolutely needs creatine supplementation. You can train effectively without it, and you won’t be missing out on significant gains. However, it offers a small advantage for many. If your primary focus is cardio, creatine won’t benefit you. But if you’re into weightlifting or building muscle through strength training (such as bodybuilding), it may help.
The effectiveness of creatine depends on how much is already present in your body. Our bodies naturally produce a sufficient amount, and we also acquire some through our diet, particularly if we eat meat. Vegetarians and vegans typically have lower creatine levels, so they may see more significant benefits.
Some people just don’t respond to creatine. As sports nutrition researcher and bodybuilder Eric Trexler explains, 'Some people walk around with (just about) fully topped-off muscle creatine saturation, so they obtain no benefit from creatine supplementation.' But don't fret—this is actually a positive thing. You've been genetically gifted with a lifetime supply of free creatine!
What could possibly go wrong?
Creatine is a relatively safe supplement with minimal adverse effects. The most common issue people report is digestive discomfort, which can occur especially with large doses or when taken on an empty stomach.
When it comes to cost, creatine is fairly affordable. For instance, you can often find a package of creatine monohydrate powder with over 100 servings for about $15. However, if you opt for creatine capsules, the price tends to be higher.
As with any supplement, you should be aware that the FDA doesn't regulate what’s in these products. Therefore, it's crucial to conduct research on supplement brands, using advice like the tips provided here.
How should you take creatine?
Unlike most medications, whose effects wear off after a few hours, creatine remains in our muscles for an extended period. If you start by taking the recommended daily dose of three to five grams (adjust based on your body size), it will take around a month to fully saturate your muscles with creatine. Alternatively, you can speed up the process with a 'loading phase,' where you consume about 20 grams daily for a short period.
Once you've loaded up, just continue with the regular daily dose. The specific timing doesn't seem to matter. If you decide to stop creatine, it will take a few weeks for your levels to return to their baseline.
The extra creatine in your system will cause your muscles to hold onto more water, which is perfectly normal and could even support muscle growth. However, if you’re concerned about weight classes for a sport or don’t like seeing the scale go up, you might want to consider whether you’re okay with this effect. Some athletes in weight-class sports stop taking creatine in the weeks before a competition to shed a couple of pounds of water weight. On the plus side, gaining a bit of weight when you start creatine can be a clear sign it’s working.
Most of the research on creatine has been conducted on untrained individuals rather than seasoned athletes, and more studies have been done on men than women. We still don’t know the exact percentage of non-responders, and research into creatine’s full range of risks and benefits is ongoing. But if you want to try one of the few supplements that often delivers on its promises, creatine might be worth considering.
