I was speaking with one of my clients the other day and he asked me how I felt about creatine. The funny thing is, I often tell people what I do for myself but sometimes forget to tell people of the most important pieces of the puzzle. Creatine is one such puzzle peice.
Here is the scoop on Creatine. Creatine is a performance and muscle enhancing supplement. In fact, it is one of the most widely used and widely researched supplement on the market. There is a lot of research to back up the efficacy of creatine, when used correctly.
WHAT IS CREATINE?
Creatine is a naturally occurring non-protein amino acid that is found in small amounts in animal based foods. Your body also produces creatine from arginine, glycine and methionine. It is stored (about 95% of it) in your skeletal muscles.
Although we naturally produce creatine, the amount produced in our body does not come close to the benefit we can achieve through higher doses. Also, animal products, i.e. beef, salmon, etc.) only contain about 1-2 grams. This is why creatine supplementation has become an important part of increased athletic performance.
Creatine supplements, specifically creatine monohydrate, is a synthetic form of creatine. It is natural, and therefore, not a drug. This makes it safe for athletes. It is also considered vegan unless it is taken in capsule form when that capsule used non-vegan (bovine) encapsulation.
HOW DOES CREATINE HELP?
Creatine is converted to phosphocreatine in the body and stored in the muscles. This is then used to produce ATP (adenosine triphosphate) which is the primary source of energy for muscle contractions.
BENEFITS OF CREATINE SUPPLEMENTATION
The studies are numerous on the benefits of creatine supplementation.
1. There are numerous studies that show a 10-20% improvement in athletic performance.
2. Creatine is also proven to replenish the ATP faster which results in your ability to train harder and perform better.
3. There is a marked increase in muscle mass and muscle protein synthesis.
4. Enhanced recovery. Creatine has been proven to create less muscle damage and less inflammation after a hard workout. It also has been shown to increase glycogen stores in the muscles.
5. Injury Prevention. There are studies that show that creatine users have less incidents of muscle cramping, heat related illness/dehydration, muscle tightness and muscle soreness.
6. Faster Rehabilitation from Injury. Studies have shown that creatine users coming back from surgery or injury experienced a 10% increase in muscle fiber size and a 25% increase in strength when compared to non-creatine users. Creatine can also reduce muscle atrophy in immobilized persons.
7. Increase Intracellular Water. Creatine use creates a hyper hydration level which can lead to a better thermal regulatory response.
8. Retention of Lean Body Mass and Strength. Creatine use increases ones retention of lean body mass and strength which can reduce bone loss as we age.
HOW DO YOU USE CREATINE?
The best form of creatine is a creatine monohydrate. My personal favorite is Naked Creatine. The recommendation is a loading phase, in which you would take 20-25 gram/day for 5-7 days. After the loading phase, which is not mandatory but helps you get to the benefits faster, you switch up to 3-5 gram/day.
WHAT TO LOOK FOR
Once again, the best form of creatine is Creatine Monohydrate found in a powdered form. It dissolves well in most liquids. Be cautioned about pre-packaged liquids containing creatine. Creatine, when mixed in liquid and left too long, becomes creatinine. In this form, the benefits of creatine are not available. Therefore, I would avoid liquid creatine beverages because the creatine is ineffective.
SAFETY
Numerous studies have been done since the 1990s and show that creatine is completely safe when used a directed. Although there have been some naysayers who say it negatively affects kidney function, this has been disproven. Multiple studies have been done specifically to address the affect of creatine on kidney function. There is no compelling evidence that there are negative affects on renal function in either healthy or clinical populations.
SIDE EFFECTS
During the loading phase, you may notice a little gastric upset. If you experience this, you can reduce your dosage or skip the loading phase.
The other side effect, and unfortunately the reason many women do not use creatine, is possible weight gain. However, the average weight gain was shown to be 2.9 pounds over four weeks. This weight gain was due to water retention. The water retention was intramuscular hydration, which is actually a good thing.
CONCLUSION
Creatine is a safe and effective supplement when used as directed. It does not take the place of a healthy diet, and as is true with most supplements, is not magic. The benefits are realized as part of a well-designed, consistently followed resistance training program.
Radley West 