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- What is creatine
- Creatine levels in the body
- The role of creatine in our system
- Dietary sources of creatine
- Who should take creatine
- When to take creatine
- How much creatine to take
- Possible side effects of creatine
- Creatine and liver
- Creatine and coffee
- Contraindications for taking creatine
- What is the most popular form of creatine
Creatine is a popular supplement in the world of sports nutrition, used to boost performance and build muscle. This article provides a comprehensive guide to creatine and offers practical tips for supplementation.
What is creatine
Creatine is a substance that is part of the skeletal muscles. It can be synthesized in the body from amino acids (arginine, methionine, and glycine) or supplied with food.
The function of creatine is to serve as a source of energy for skeletal muscles. Therefore, creatine is as essential to our health as the macro- and micronutrients, proteins, fats, carbohydrates, vitamins, and minerals.
The world of sports nutrition offers plenty of supplements with creatine. It is one of the most studied supplements in sports medicine. Numerous sources have confirmed the safety and effectiveness of creatine supplementations.
Safety of Creatine Supplementation in Active Adolescents and Youth: A Brief Review
Creatine levels in the body
Under normal conditions, the human body contains between 100 and 140 grams of creatine. The daily requirement for this substance is about 2 grams. With the increase in physical activity, the muscles require more energy, which increases the requirement for creatine.
In what follows, we will discuss who needs extra amounts of creatine and whether it should be taken by everyone who does sports.
The role of creatine in the body.
The most acute effects of creatine on the human body include the following:
- muscle mass increases through the growth of the “dry” muscle mass (the muscle mass minus any water or glycogen);
- improved appearance of muscles as creatine helps to fill them with water;
- reduction in recovery time after intense exercise, which occurs because of the decrease in the level of lactic acid secretion associated with creatine;
- prevention of injury and improved thermoregulation;
- cardiovascular protection through lowering of the total cholesterol, triglycerides, and LDL (“bad”) cholesterol;
- anti-inflammatory effect in instances of acute and chronic inflammation;
- increase in strength indicators.
This list is incomplete. Creatine has a wide range of effects on the body. It can even treat various diseases, including some neurodegenerative disorders.
Dietary sources of creatine
Creatine is present in a number of foods, and its primary sources are animal protein products, particularly meat, and fish.
However, the amount of creatine naturally occurring in these products could be more substantial. For example, to meet an average daily requirement of 2 grams of creatine, you would need to eat almost 1.5 lbs. of cod (or even more, if taking into account the loss of nutrients during cooking).
As such, getting creatine from food alone can be difficult for the digestive and detox systems of the body. It can cause excess calorie intake, leading to potentially unwanted weight gain.
Using creatine supplements is an effective and safe way to increase the level of creatine in the body in case you need to boost your performance.
Who should take creatine
Creatine as a supplement can be a reasonable choice in the following situations:
- For any workout that requires increased muscle strength. Short-term physical activity, high-intensity exercise, or alternating with less intense team sports. Taking creatine allows athletes to train intensely for much longer.
- To achieve an increase in “dry” muscle mass (that is, dry lean mass), for example, during the preparation for performances and competitions in which muscle appearance is important.
- When trying to eliminate extra fat. Creatine is not a fat burner. Still, it improves training results, strength performance, and recovery rate, indirectly accelerating the fat-burning process. However, it’s worth remembering that creatine causes fluid retention and can even increase body weight as a result.
- Vegetarians may be recommended to take additional creatine to maintain the body’s normal functioning in the absence of the primary source of creatine in food – animal protein.
Not every athletic activity requires creatine supplementation. For example, in most cases, low-intensity long-term training would not benefit from creatine supplementation. Creatine supplementation is reasonable only in those cases where one wants to increase muscle mass or muscle strength.
When to take creatine
We do not recommend taking creatine right before or during a workout because it may cause dehydration, which could be dangerous. The body uses creatine from muscle reserves, not supplements, during sporting activities. Furthermore, the body cannot absorb and transport creatine normally when you play sports. So, it’s better to take creatine within an hour after sporting activities on training days. On rest days, you can take it any time of the day or even at night.
The creatine absorption into the blood from the intestines is not affected by how it is taken (with or without food). However, the effectiveness of its transition from the blood to the muscles can depend on what creatine is accompanied by.
The most effective “friend” of creatine that aids its transport to muscles is insulin. Therefore, it is beneficial to stimulate insulin secretion to improve the absorption of the creatine supplement. To do this, it is recommended to combine creatine with one of the following:
- 10-20 grams of simple carbohydrates (for example, dilute creatine in juice)
- 20-30 grams of fast proteins (for example, drink creatine with a protein shake or gainer)
- 5-15 grams of amino acids (drink creatine with amino acid supplements)
On the market, you can find creatine already mixed with its “transport helpers.” However, such sports nutrition should be diluted in at least some liquid to prevent dehydration.
How much creatine should you take
No more than 110 mg of creatine is absorbed per 1 lb of body weight per day; the rest is excreted in the urine. This means consuming more than 5-7 grams of creatine daily is generally pointless. However, taking up to 30 grams of creatine daily is generally safe.
There are two main creatine intake protocols:
Without loading – this protocol involves taking creatine for two months in a dose of 5-6 grams daily, with a break of 2-3 weeks after the course for restoring sensitivity to the supplement.
With loading – a popular protocol among athletes, 20 grams of creatine are taken daily (5 grams 4 times daily) for 4-6 days. It is assumed that during this time, the muscles are entirely “loaded” with creatine, after which a maintenance dose of 2-3 grams per day is sufficient. Following this protocol, the creatine level in the muscles remains high even after 12 weeks of taking the maintenance dose.
Whether creatine loading has any effect is a controversial question. Studies show that the loading phase is unnecessary, as the results following the loading protocol are the same after a daily intake of 3 grams of the supplement without loading.
Muscle creatine loading in men
Furthermore, the loading protocol may cause side effects. Therefore, it is recommended to consult a sports nutritionist who can select the right supplement and dosage according to the body’s condition and your physical response to sporting activities.
Side effects when taking creatine
Creatine rarely causes side effects and does not cause irreversible long-term harm. Often, side effects can be related not to the creatine itself but to components that are part of the product, such as simple sugars and impurities that may be present in low-quality sports nutrition supplements.
The main side effects of taking creatine itself, rather than accompanying components, include:
Water retention
Creatine directs additional water to muscle cells, affecting water stores in the body. Usually, water retention is not detectable and can only be noticed because it is associated with an increase in weight. It is important to remember this effect and under no circumstances restrict fluid intake or use diuretics to prevent swelling, as this can lead to dehydration. This side effect is mainly observed during the first days of supplementation.
Dehydration
This side effect is related to water retention. When taking creatine, fluid moves from the blood into the muscles, causing a dehydrating effect. This can also cause disruptions to other processes, including thermoregulation, acid-base balance, and metabolic processes. Therefore, when taking creatine, it is very important to keep track of your water balance and consume at least 3 ounces for every pound. This will help alleviate the dehydrating effects of creatine.
Muscle spasms and cramps
These can occur in cases of dehydration. To prevent it, you must consume enough fluid to avoid dehydration. In addition, muscle spasms may occur in response to increased muscle strength as a restorative reaction. They may not be a side effect.
Digestive problems
Often, the intake of creatine becomes the cause of digestive system problems. Stomach pain, nausea, and diarrhea can occur when taking creatine, especially on loading protocols. However, problems with digestion can also occur on non-loading protocols due to the use of low-quality creatine supplements. If you experience digestive tract issues, try changing the brand of your supplement.
For example, micronized and encapsulated forms of creatine are considered less aggravating to the gastrointestinal tract.
Acne: A relatively rare side effect. Its occurrence is associated with increased testosterone secretion.
Creatine and the liver
Creatine supplementation can slightly increase creatinine levels in the blood. A creatinine blood test is often used to diagnose liver and kidney issues. But the negative effect of creatine on the liver and kidneys is not scientifically proven. This is because creatine is not metabolized in the liver and is a natural component of the body’s internal environment. As such, from a biochemical point of view, creatine is safe for the liver and kidneys.
Creatine and caffeine
Researchers have mostly taken one of two contradictory opinions on the interaction between caffeine and creatine: some believe caffeine worsens the effectiveness of creatine. In contrast, others argue caffeine increases the effectiveness of creatine when taken together.
So far, there are not enough facts to declare any benefits of combining caffeine and creatine, but it is already known that the supposed negative effect of caffeine on creatine is likely to be a myth; athletes can safely drink coffee and tea during creatine supplementation and consume caffeine-containing supplements (in moderation).
Effects of coffee and caffeine anhydrous intake during creatine loading
Contraindications for taking creatine
Despite creatine being one of the safest and best-studied supplements in sports nutrition, it should be taken with caution in the following cases:
Kidney disease: Although the harmful effects of creatine on the kidneys have not been proven, it is known that even normal doses of creatine lead to a significant increase in the concentration of its metabolites in urine. This can be dangerous for people with impaired kidney functions and diseases, so they should avoid taking the supplement.
Protein metabolism disorders: As creatine is synthesized from amino acids (the building blocks of proteins), additional creatine intake is not recommended for people with protein metabolism disorders.
Hyperthyroidism: Hyperactive thyroid accelerates metabolic processes and can destroy muscle tissue, thereby increasing creatinine blood levels. People with hyperthyroidism should therefore avoid creatine supplementation.
Pregnancy and lactation: There is no consensus on direct contraindications for creatine intake during pregnancy and lactation. Some studies consider creatine as a supplement that may help prevent complications in fetal development. However, this topic still needs to be fully understood. Therefore, it is recommended that pregnant and lactating women consult their healthcare provider before taking creatine.
What are the most popular forms of creatine
Creatine, a popular supplement used by athletes and bodybuilders to increase muscle mass and strength, is available in various forms, each with its unique properties and level of absorption by the body:
- Creatine monohydrate is the most well-researched and widely used form of creatine supplement.
Analysis of the efficacy, safety, and regulatory status of novel forms of creatine
- Creatine hydrochloride is another form of creatine that has been shown to have improved solubility and absorption compared to creatine monohydrate.
- Creatine ethyl ester, also known as CEE, is a form of creatine that has been touted for improved absorption but has yet to be better studied.
- Creatine nitrate, a combination of creatine and nitric oxide, is a newer form of creatine that has been shown to have improved solubility and bioavailability.
- Buffered creatine, combined with a buffering agent to improve its stability and absorption, has also been shown to increase creatine levels in the body effectively. It is not, however, demonstrably more effective than other forms listed above.
References
Safety of Creatine Supplementation in Active Adolescents and Youth: A Brief Review
Muscle creatine loading in men
Effects of coffee and caffeine anhydrous intake during creatine loading
Analysis of the efficacy, safety, and regulatory status of novel forms of creatine
