If there’s one supplement that’s stood the test of time in the fitness world, it’s creatine. I have been using it for 7 years including 2 years of uninterrupted use and I’ve experienced its transformative effects firsthand. But there’s so much more to this powerhouse supplement than just muscle growth even though fitness enthusiasts such as myself primarily take creatine for raw muscle power and growth in the beginning. Whether you’re a beginner or an intermediate, understanding creatine’s science and application can revolutionize your workout routine. Let’s break down its benefits, applications, and the myths that surround it.(Disclaimer)
What is Creatine and How Does it Work
Creatine is a naturally occurring compound found primarily in our muscles and brain. It’s synthesized from amino acids—arginine, glycine, and methionine—by the liver, kidneys, and pancreas. About 95% of creatine is stored in skeletal muscle, with the remainder in the brain, heart, and other tissues.
Due to the dominant presence of creatine in skeletal muscles, it is evident that creatine holds importance. During short, high-intensity activities creatine replenishes adenosine triphosphate (ATP), the energy currency of our cells, enabling you to perform better during workouts. Creatine supplementation increases intramuscular creatine stores by 20–40%, leading to enhanced strength and performance.
Consuming creatine also creates a buffering effect. It means it delays muscle fatigue by buffering hydrogen ions that accumulate during intense exercise. Hydrogen ions are by-product of metabolic activities, which cause muscle acidosis and lactate production (Lactic acid). This makes it harder to exert force and generate motion. Some studies suggest that this can build endurance. So interestingly, creatine works as a buffer by drawing water into muscle cells, reducing the buildup of hydrogen ions. It also enhances cell volume and triggers muscle protein synthesis.
Types of Creatine
Creatine Monohydrate: The most researched, effective and widely used form and I have personally used only this.
Creatine Ethyl Ester: Marketed for better absorption, but lacks sufficient evidence.
Buffered Creatine (Kre-Alkalyn): Claimed to reduce stomach discomfort, though evidence is mixed.
Micronized Creatine: Finer particles for improved solubility.
Creatine Nitrate: Combines creatine with nitrates to improve vascularity and pump.
Sources of Creatine
- The Body produces about 1-2 grams of creatine per day.
- Dietary Sources: Found in red meat, fish (e.g., herring, salmon, and tuna), and other animal products. A pound of raw meat or fish typically provides 1-2 grams of creatine.
- Supplements, Vegetarians and Vegans benefit the most from this since they lack dietary sources.
How Does it Benefit
We now know that a majority amount of creatine is present in skeletal muscles. And they replenish ATP during intense exercise to provide that boost. Let’s dive in a little more:
Athletic Performance
A meta-analysis revealed that creatine improves strength gains by approximately 8% and increases weightlifting performance by 14%. While this doesn’t sound much but practically the results are compounded, I’ll tell you how. Let’s say you can bench press 70Kgs/154lb. Consuming creatine can increase your weightlifting strength to 80Kgs/176lbs. Suppose you bench this weight for a month (assuming you hit gym 4 days a week ). Now your strength is adapted and you can move on to higher weights breaking your plateau according to your capacity. So 14% is more than it sounds.
The benefits are not limited to weight lifting. It enhances performance in sprinting, HIIT, cycling by providing the energy your muscles need to push harder during high-intensity workouts.
Cognitive Function
This is that 5% which is stored in brain, liver and heart. ATP is released in brain in a similar fashion as in muscles improving mental clarity, memory, and focus.
Health and Rehabilitation
Useful for preventing muscle loss due to aging thus maintaining that muscle mass and in recovery from injury.
Dosage
In the loading phase, you are required to take around 10-15gms of creatine, divided throughout the day. Personally I don’t recommend loading phase as many other suggest because you don’t know how your body will react to creatine and taking that much is just mental to me.
I recommend 3.5 to 5gms each day. It will take around 10 – 15 days but it’s worth it because you give your body time to adapt and if you see any side effects you can stop.
Please refer to your doctor if you have any medical condition before trying creatine. While it’s harmless as it is already present in your body but you never know.
Drink plenty of water to support creatine’s function and reduce potential side effects. Creatine doesn’t require cycling; I have been using it uninterruptedly for the past 2 years and I can say it is safe and effective. I even had my creatinine levels tested and they came well in healthy range.
Concerns/Myths Surrounding Creatine
Please be advised that I am not a medical professional. I am a fitness and nutrition enthusiast and I have given 12 years to this. What I write is all from my experience and research.
First, Creatine is not a Steroid. It’s a natural compound not a hormone.
Affect on Kidney: This is the primary reason many give up on even trying this wonderful supplement. I can say this confidently from personal experience that controlled dosage is not detrimental to kidneys though staying active is important. Concerns about kidney damage are largely unfounded in healthy individuals. Research indicates no adverse effects of creatine supplementation on kidney function when used responsibly but those with kidney or liver diseases should consult a healthcare professional before starting creatine.
Initial water retention can make some people feel bloated, but this is temporary and part of the muscle-building process. Safety Record: Creatine is one of the most studied supplements and is deemed safe for long-term use in healthy individuals.
Emerging studies indicate that women may respond differently to creatine supplementation, potentially due to hormonal influences like estrogen, which may already have protective effects on muscle and bone health. This could mean that women need tailored professional supervised dosages to maximize benefits. Pregnant women should always consult their doctor first.
My go-to Supplement: Creatine
Creatine has helped me push through tough workouts, recover faster, and even improve focus on those mentally draining days. It has helped me break plateaus, help with protein synthesis and stay consistent. I only take 3.5gms to 4gms a day and I am happy with the results. The science speaks for itself, and its versatility makes it a must-have for anyone serious about their fitness goals.
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