Benefits of Supplementing With Creatine

 What is creatine?

Creatine is an amino acid (amino acids are the building blocks of protein) which is made in the body by the liver and kidneys, and is derived from the diet through meat and animal products. Creatine (creatine monohydrate) is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other functions in the body.

What does creatine normally do in the body?

In the body, creatine is changed into a molecule called "phosphocreatine" which serves as a storage reservoir for quick energy. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy.

Why do athletes take creatine?

Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting, and can help athletes to recover faster after expending bursts of energy. Creatine is best for the serious bodybuilder. It helps increase muscle mass, rather than muscle endurance, so it’s not well suited for athletes participating in endurance activities. However, the increase in muscle mass may be due to water retention and not an increase in muscle tissue.

Why have I been hearing so much about creatine and neuromuscular disorders?

Two older scientific studies indicated that creatine may be beneficial for neuromuscular disorders. First, a study by MDA-funded researcher M. Flint Beal of Cornell University Medical Center demonstrated that creatine was twice as effective as the prescription drug riluzole in extending the lives of mice with the degenerative neural disease amyotrophic lateral sclerosis (ALS, or Lou Gehrig's disease). Second, a study by Canadian researchers Mark Tarnopolsky and Joan Martin of McMaster University Medical Center in Ontario found that creatine can cause modest increases in strength in people with a variety of neuromuscular disorders. Beal's work was published in the March 1999 issue of Nature Neuroscience and the second paper was published in the March 1999 issue of Neurology.

If you would like to read more about Creatine please see this PubMed study: Creatine in Health & Disease by Richard B Kreiider and Jeffrey R Stout. 

I want to start taking creatine -- is it safe?

For the most part, athletes haven't experienced adverse side-effects from taking creatine, and although old research suggested Dehydration was a reported concern; extensive research, including studies by the International Society of Sports Nutrition (ISSN) and other scientific bodies, has largely debunked the myth that creatine supplementation leads to dehydration or related complications.  Similary, reports of kidney damage linked to creatine usage, including a 1998 study that incorrectly associated creatine supplementation with kidney damage when it was uncovered that the subject had a pre-existing kidney issue and other health complications - have all been debunked. 

But as rule of thumb, people with kidney or liver disease, diabetes, high blood pressure or those suffering from Bi Polar Disorder should not take Creatine. Creatine can interact with certain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), caffeine, diuretics, and medications that affect kidney function. Also women who are pregnant or breastfeeding should avoid creatine supplementation. Children under 18 years of age, typically do not require Creatine unless perscribed under medical supervision. 

Dosage Recommendations:

As a standard rule, athletes or seasoned trainers being guided by a Coach, generally take a "loading dose" of 20 grams of creatine a day for five or six days, then continue with a "maintenance dose" of 2 to 5 grams of creatine a day thereafter.  

For a healthy individual starting out with a training program, we suggest that you take no more than 5 grams daily of Creatine daily and document your results over a few weeks. If you are UNSURE of what to do, please seek guidance from a sports coach, accredited nutritionist, dietitian or medical professional.  

What are the side effects?

Little is known about long-term side effects of creatine, but no consistent toxicity has been reported in studies of creatine supplementation. In a study of side effects of creatine, diarrhea was the most commonly reported adverse effect of creatine supplementation, followed by muscle cramping and profuse sweating, although recent studies suggest creatine usuage can actually prevent muscle cramps.

Some 2020 studies showed that kidney, liver, and blood functions were not affected by short-term higher amounts or long-term lower amounts of creatine supplementation in healthy young adults. In a small study of people taking 5–30 grams per day, no change in kidney function appeared after up to five years of supplementation. Muscle cramping after creatine supplementation has been anecdotally reported in some studies.

Benefits of taking Creatine for advanced trainers and athletes are as follows:

• increases athletic performance
• increases muscle mass and strength 
• faster recovery, reduced muscle soreness & fatigue
• reduced risk of muscle damage and injuries 

Whatever you decide to do, please remember to take supplements safely and only if you need to. If you would like a customised supplementation guide for your training needs, please reach out to us or book in an initial consulation.