Creatine is one of the most studied supplements in the world so there’s a lot to learn and the benefits are unbelievable. Make sure to read this entire blog because you may be surprised by what you learn here. You’ll discover that the benefits of creatine are not only of the body but the mind as well.

What is Creatine?

Creatine is necessary for the production of creatine phosphate, the high-energy phosphate compound stored in the muscles and responsible for the rapid resynthesis of ATP(adenosine triphosphate). In other words, it increases the body’s ability to create energy faster. It’s a compound made up of three amino acids, L arginine, glycine, and methionine. Creatine is naturally produced in the body by your liver, pancreas, and kidneys. They can produce about 1 gram of creatine per day. You can also absorb and store creatine found in food, it’s found in mostly red meat, eggs, and fish. Your body stores creatine as phosphocreatine primarily in your muscles, where it's used for energy. Small amounts of creatine are also stored in the brain which explains why new research is showing that creatine supplementation can boost cognition, particularly in people 40 years and older. On the other hand, not getting enough creatine can impair cognition.

It’s natural and it’s safe. You will gain muscle faster and strength faster than if you were training without taking creatine. You can build lean muscle even if you are in a calorie deficit, and more.

Who is it for and is it Safe?

Creatine is safe for both men and women. It’s great for anyone who regularly participates in physical fitness(particularly strength training or endurance training), and wants to improve their performance, build strength and endurance, or increase lean muscle mass. If you are at an intermediate or advanced level and want to enhance your fitness then creatine is for you.

The International Society of Sports Nutrition’s position statement on creatine monohydrate states that there is no scientific evidence of side effects or adverse effects when creatine is used appropriately. A myth has been floating around the fitness industry stating that creatine causes kidney damage. However, there have been numerous studies conducted on creatine supplementation, all of which have concluded long-term creatine use does not appear to have any negative side effects on the kidneys in healthy individuals. If you have any issues with kidney health, you should consult your Dr. before taking creatine. All available evidence suggests creatine is safe to use, although it may cause some minor GI distress. There is some truth to gastrointestinal (GI) issues with creatine supplementation, but it's rare. In fact, it's reported that only 5-7 percent of people who take creatine experience stomach aches. And oftentimes when the individual switches to another type of creatine, the stomach aches go away.

Benefits

Boosts strength gains when combined with resistance training compared to resistance training alone. You do not need creatine to get strong or build strength. But it may help increase your strength progress quicker, especially in intermediate and advanced training. If you are properly training progressive overload and end up hitting some plateaus then you may find that combining strength training with a creatine supplement could add a few pounds or a couple of reps to your next lift or exercise. Many studies have shown that creatine supplementation will enhance training-induced gains in muscle strength and mass. I’ve included links to studies at the end of this blog in case you’d like to check them out.

Reduces soreness from exercise by reducing inflammation and cell damage. Studies have been done on marathon runners and triathletes showing that creatine reduces fatigue in repeated bout activities. While soreness isn’t a bad thing and for the most part should only happen when starting a new program, it can hinder performance. Reducing soreness or the occurrence of D.O.M.S will keep you consistently hitting your workouts while reducing the risk of injury. If you train while you are sore you are more likely to compensate during a movement pattern which could result in an injury. Creatine can offer therapeutic benefits by preventing ATP depletion, stimulating protein synthesis or reducing protein degradation, and stabilizing biological membranes.

Helps preserve lean mass and strength even while in a caloric deficit. Evidence has supported increases in fat-free mass and Type II muscle fiber area. Creatine supplementation during strength training leads to greater increases in muscular strength, muscle area, and fat-free mass than strength training alone. This is helpful for men and women who are already fit and strong but want to burn excess fat to have more visible abs or have more vascularity without being worried about losing muscle. Creatine can help you do that.

Creatine plays a role in normal brain function. It’s an essential compound for the brain and may aid various brain regions in terms of energy supply and neuroprotection. Studies have shown to provide evidence that oral creatine intake may improve performance on memory and intelligence tasks. There is also evidence that creatine contributes to neuroprotection by reversing mitochondrial dysfunction in neurodegenerative diseases. In a study of Huntington’s disease patients, creatine decreased glutamate availability (the primary mediator of excitotoxicity). According to another theory, creatine may have an impact on cognitive function by regulating glucose levels, in an insulin-independent way. Newer research is showing that creatine can improve short-term memory, it can improve reasoning, and it can improve intelligence. The findings even suggest potential benefits for people who aging or stressed.

How Much Creatine Should You Take?

Most of the studies utilize 5 grams of protein per day. This is enough to maintain skeletal muscle creatine and creatine phosphate levels. Some athletes choose to use a loading phase when starting this supplement. It consists of 20 grams per day(4 doses of 5 grams each consumed over the day) for five to seven days. This isn’t entirely necessary because even without the loading phase you will reach those same creatine levels within a couple of weeks of daily doses. Plus, when a carbohydrate or protein is added to creatine supplementation, there may be an increase in muscle retention of creatine, particularly in the first few days, resulting in a decreased need for loading. The loading phase just speeds up the process and is a personal preference.

What is the Best & Worst Type of Creatine?

Creatine Monohydrate - The most popular and least expensive form of creatine supplement. It’s simply creatine with one molecule of water attached to it—hence the name monohydrate. It is usually around 88-90 percent creatine by weight.

Creatine Monohydrate Micronized - This is an even more pure form of creatine monohydrate and is often touted as the best option. This has been processed to make the molecules very small which makes it better for digestion. Some individuals who reported stomach aches, bloating or headaches in monohydrate do not experience those same side effects in the micronized.

Liquid creatine - This form of creatine is not an effective supplement. Creatine degrades in water over time into its waste product creatinine, which is useless in the body and will simply be excreted. You should avoid liquid creatine at all costs.

My Experience With Creatine

I have been taking creatine for 3 months. I chose not to do a loading phase so I started with 5 grams per day and stuck with it. About one month in the strength benefits were undeniable. I have been much stronger and I’ve even become more defined over the past 2 months. I take 5 grams of a creatine monohydrate powder mixed in with my post-workout shake. I am noticing strength gains specifically in my handstand push-ups, pull-ups, and dips. My arms, back, and abs are more defined than they were three months ago.

Wrap up

It’s worth mentioning that creatine, like all supplements, isn’t for everyone. Some people can take creatine and not reap any of the benefits. Not everyone responds to all supplements, but the good news is most people do respond to creatine. Also, like other supplements, creatine isn’t a magic potion or special powder. You can’t just take it and expect to see results. It has to be coupled with proper nutrition and proper training. It’s also worth noting that it’s not a steroid. Remember that you do not need supplements to do the things that you want to do. But creatine is a safe and affordable way to give yourself an edge without any negative side effects. Consult with your Dr before taking creatine if you have any health issues, especially in the kidneys.

I hope that you find this information as interesting and helpful as I did. Once I learned the benefits of creatine and how safe it was I had to try it for myself. If you have any questions or want recommendations on which creatine is right for you then feel free to shoot me an email. I reply to all emails within 24-48 hours and I’d love to help you out. Patrick@mimathletics.com is my personal email, reach out any time.

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Much Love,

PLD

Resources:

Long-term creatine intake is beneficial to muscle performance during resistance training: https://pubmed.ncbi.nlm.nih.gov/9390981/

Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance: https://pubmed.ncbi.nlm.nih.gov/14636102/

The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching: https://pubmed.ncbi.nlm.nih.gov/14685870/

The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race: https://pubmed.ncbi.nlm.nih.gov/15306159/

Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/

Creatine - What Is it and What Are It’s Benefits?