Creatine Supplementation

Essential for rapid energy production

Creatine is essential for rapid energy production in the muscle cells. It is a compound created by three amino acids and is naturally found in muscle cells and the brain. Half of your body’s supply of creatine comes from your diet, especially from red meat, seafood, and animal milk. Creatine supplementation can make up shortfalls in the diet. The other half is naturally produced by the liver, pancreas, and kidneys.

When should I consider using creatine?

If you do not consume enough food that contains creatine, or if you take part in frequent exercise, particularly short bursts of intense activity such as in weightlifting, sprinting or HIIT, then you may benefit from supplementation with creatine. Creatine supplements come in many forms including powder forms, pills, liquids, and food bars.

What are the benefits of creatine supplementation?

• Studies have shown that supplementation with creatine increases muscle creatine levels which subsequently enhances acute exercise capacity and improves training adaptations. When you consume creatine, your skeletal muscles convert it into a compound of creatine and phosphocreatine – the phosphocreatine then helps to produce ATP, used in muscle contraction.
• When combined with resistance training, creatine supplementation can enhance strength and help to maintain and increase muscle mass in older adults.
• While additional research is required, existing evidence suggests that creatine supplementation before and after injury may help reduce atrophy that occurs due to periods of immobilisation improve rehabilitation outcomes across various populations.
• Creatine is thought to reduce muscle cramping – in one study by Chang et al, the frequency of symptomatic muscle cramping was reduced by 60%.
• There is evidence to suggest that supplementation with creatine may have anti-inflammatory and immunomodulating effects, although the mechanisms by which it achieves this are not yet fully understood.
• Some research has shown that creatine and/or guanidinoacetate (GAA) may improve functional capacity in patients with chronic fatigue-related syndromes.
• Research has found that topical use of creatine has beneficial effects on aging of skin.

What type of creatine should I look for in a supplement?

The majority of research on creatine supplementation has studied the safety and efficacy of German-sourced creatine monohydrate and has found this to be the optimal choice. There are a few other forms of creatine, however there is less research to support the benefits of these types. Creatine monohydrate tends to be affordable, easily available, and effective.

When should I take creatine?

There is limited research about when the best time is to take creatine supplements, however one study, by Cribb and Hayes found that a group of participants who took the supplement shortly before and after exercise gained more muscle and strength than a group who took it in the morning and evening.

Is there a downside to creatine supplementation?

For the general population, creatine supplementation is considered safe with few associated side effects. Research indicates that doses of 10g or less per day are safe for most individuals. However, if taken at higher doses it is possible that this may lead to water retention and potentially increase the risk of kidney damage.

CITATIONS

1. Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021). https :// doi .org 10. 1186/ s1 2970-021-00412-w
2. Chang CT, Wu CH, Yang CW, Huang JY, Wu MS. Creatine monohydrate treatment alleviates muscle cramps associated with haemodialysis. Nephrol Dial Transplant. 2002 Nov;17(11):1978-81. doi: 10.1093/ndt/17.11.1978. PMID: 12401856.
3. Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25. doi: 10.1249/01.mss.0000233790.08788.3e. PMID: 17095924.