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Your Full Supplement Guide to CREATINE
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Discussion
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Creatine is naturally produced by the body in small amounts (liver, kidneys, and pancreas) and found in certain high-protein foods like fish and red meat. It’s made when three different amino acids (glycine, arginine, methionine) are combined and plays a role in energy production. When properly implemented you can increase creatine levels by 20-40%.
Common Misconceptions:
It’s a banned substance
It’s a steroid
It’s only for men
It makes you “bulk”
Reality:
Creatine is one of the most thoroughly researched supplements
It’s considered safe and efficacious
It’s NOT a steroid
It’s legal in sports/recreational activities
It’s NOT just for men
It WON’T make you bulky or cause fat gain
Does NOT cause kidney or liver damage, or gastrointestinal distress
There have been THOUSANDS of studies on creatine supplementation in all kinds of people from infants to the elderly ranging in various doses. Each study concludes there are zero adverse health risks and a variety of benefits from ingestion in healthy individuals. It is bar far the most widely studied supplement and has been for decades, on the market today.
What Happens When You Take Creatine
Creatine is your body’s first choice of energy when performing an anaerobic activity – like strength training! When you supplement creatine you can help increase your stores and product more ATP more quickly which means an increased workout intensity and recovery.
It’s been found that resistance training individuals who supplement with creatine have an increased muscle mass than those that don’t.
Supplementation will also hydrate muscle cells by holding water, which helps increase muscle protein synthesis. This is why some people feel like creatine makes them “bulky!” When muscles hold water they look fuller, bigger, and more pumped – which is amazing. BUT that water weight can translate to a higher scale weight. Don’t confuse this temporary weight fluctuation with fat gain.
Additionally, there are cognitive benefits too including improved working memory and cognitive function, reduction of mental fatigue, and increased cognitive performance when sleep-deprived.
So basically…
*Cells produce ATP (adenosine triphosphate = energy), which is the source of energy for every cell in our body
*That energy get used when you workout
*ATP reduces to ADP (adenosine diphosphate = ATP byproduct) when you workout
*Creatine expedites the process of converting ADP back to ATP
*More energy is created
*That energy gets used when you workout
And the cycle continues.
Types of Creatine:
1) Creatine Monohydrate: Most thoroughly researched, and cheap
2) Creatine Hydrochloride: Less researched, said to be more soluble, and can be consumed in smaller doses
I’d stick with Monohydrate if I were you!
How do you take it?
*Add 3-5g to any beverage if powdered, or consume in pill form.
*Take it daily. The timing doesn’t matter, but consistency in dosage and consumption does! So if you start taking it, continue to take it.
Recommended brands:
*Optimum Nutrition
*PEScience
*Legion
If I were to purchase today I’d pick PEScience.
Some FAQ’s to Wrap Up:
How long does it take to start working? It will vary by person but typically around 7 days.
Will I lose gains or progress if I stop taking it? No, but you may lose water weight. You will not lose the muscle growth you incurred during supplementation.
Should I take it on rest days? Yes, take it every day.
When Should I take it? Most studies show exact timing doesn’t matter.
Does it raise testosterone? No.
Do you need to cycle or load? No – some trainers or experts will say yes, but it doesn’t really matter.
Is it a steroid? Again, no.
SOURCES
Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z
Kreider, R. B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., Cantler, E., & Almada, A. L. (1998). Effects of creatine supplementation on body composition, strength, and sprint performance. Medicine and science in sports and exercise, 30(1), 73–82. https://doi.org/10.1097/00005768-199801000-00011
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