Understanding Creatine

In recent times, certain supplements have risen to dominate our attention for their potential to have performance benefits. Among these, creatine stands out as one of the most extensively researched and widely used. As a sports dietitian, I’ve encountered numerous questions and misconceptions about creatine. In this blog, I intend to shed light on what creatine is/how it works, its potential benefits, and what to think about when using it.

What is Creatine?

Creatine is a naturally occurring compound found in small amounts in various foods like meat and fish, but it’s also synthesized in the body from amino acids. Found in muscle cells, creatine helps your body to produce energy during short-duration, high intensity activity such as heavy lifting, sprinting, etc. Within the body, creatine is converted into phosphocreatine. During intense exercise, phosphocreatine donates its phosphate group to adenosine diphosphate (ADP), regenerating it into adenosine triphosphate (ATP), aka energy for cells. This process allows for the rapid replenishment of energy (also known as ATP), which is essential for sustaining muscle contractions during brief, intense efforts. This is why taking creatine can be beneficial for muscle as it will provide more energy in those moments of short burst activity. 

Potential Benefits of adding Creatine Monohydrate:

  • Increased Strength and Power: Numerous studies have demonstrated that creatine supplementation can enhance strength and power output, leading to improvements in performance during activities like weightlifting, sprinting, and jumping. 
  • Enhanced Lean Mass: Creatine has been shown to promote muscle hypertrophy, likely through its ability to increase water retention within muscle cells and stimulate lean muscle mass building.
  • Improved Recovery: Some research suggests that adding creatine may reduce muscle damage and inflammation following intense exercise, potentially accelerating recovery between training sessions.

While creatine offers significant benefits for many athletes, there are several considerations to keep in mind:

  • How much: The typical dosage for creatine monohydrate is around 3-5 grams per day, although some individuals may benefit from a loading phase of 20 grams per day for 5-7 days, followed by a maintenance dose. This loading dose can be split up into 4-5 servings per day for about a week. This is GENERALLY speaking,  this can change based on goals, anthropometrics, etc.  Starting with a maintenance dose will take 3 to 4 weeks to maximize creatine stores in muscle tissue and see a difference in performance.
  • When to take it: Creatine can be taken at any time of day, but taking creatine shortly before or after exercise can have the greatest benefits. Taking before can benefit performance while taking it after may benefit muscle recovery. 
  • Hydration: Creatine supplementation may lead to a slight increase in water retention within muscle cells, so it’s essential to stay adequately hydrated to maintain optimal performance and prevent potential side effects like cramping.

As a sports dietitian, I often recommend creatine monohydrate to athletes looking to maximize their performance. However, it’s crucial to remember that creatine is just one piece of the puzzle. You always want to focus on food first, then add supplements to do just that, SUPPLEMENT your nutrition. A well-rounded approach to nutrition, hydration, training, and recovery is essential for achieving optimal athletic success. Remember, supplements are not regulated by the FDA, so looking for 3rd party testing labeling is crucial (NSF, BSCG, Informed Sport, Consumer Labs, USP, etc.).

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