Creatine is a popularly discussed supplement in the fitness community and can be somewhat controversial at times due to a lack of understanding and misinformation. When used correctly, creatine can be a helpful tool in conjunction with a healthy diet and regular fitness routine.
How does creatine work?
Creatine is composed of amino acids and can be found in several areas of the body, the majority being stored in skeletal muscles. While the body naturally produces some of its own creatine, Joe Totoro from Thorne Health writes how we also consume creatine through diet, whether that be through supplementation or through animal sources including “meat, fish, and eggs.”
Our bodies have several systems that create cellular energy in the form of adenosine triphosphate (ATP), which is the main energy source that our bodies pull from. One system in particular uses creatine phosphate to help generate ATP. Creatine helps by lending a phosphate group, which prevents ATP from being fully depleted. According to an article from the National Academy of Sports Medicine written by Neal Spruce, when you supplement with creatine, it “raises the natural levels of creatine phosphate,” meaning you have even more to pull from than what the body naturally makes and takes in through food. This rise in creatine levels through supplementation helps increase energy production, which allows your body to sustain more intense exercise for longer.
The Benefits of Supplementing with Creatine
There are several benefits to creatine supplementation, the first being the ability to produce more power and endurance during workouts. Because the body uses creatine to help produce ATP, creatine supplementation serves as an immediate energy source for muscles, which greatly aids in activities such as “sprinting, weightlifting, and jumping,” states Totoro.
This ability to regularly maximize workout sessions due to increased energy production through creatine supplementation can lead to better adaptations of the muscle, which, according to Totoro, leads to “better overall performance gains, including skeletal muscle hypertrophy.” In other words, creatine supplementation allows you to maximize muscle gain over time as a result of the body’s ability to perform increased intensity during exercise sessions.
Another added benefit to supplementing with creatine is the more pronounced appearance of muscles. The use of creatine supplements tends to draw in water, and according to Michael Matthews from Legion Athletics, “for the most part, this extra water stays in the muscles, giving them a fuller appearance without making you feel bloated.” Not only does the extra water help make muscles look fuller, but the “better cell hydration” may also help with muscle cramping, explains an article written by the Cleveland Clinic.
One more added benefit to creatine supplementation is improved muscle recovery. When you exercise, muscles start to break down and then build themselves back up, leading to muscle growth. According to the Cleveland Clinic, “creatine helps activate satellite cells in your muscles,” which help repair and heal them. This ability to repair muscles more quickly helps optimize muscle gain.
Is Creatine for Me & How Should I Take it?
If you’re a bodybuilder or gym-goer looking to maximize muscle gain, or an athlete looking to increase performance, creatine may be a powerful tool for you due to its ability to help the body quickly produce more ATP, which leads to extra power and endurance in training sessions.
Creatine has been deemed a safe supplement to use; however, there are some guidelines for taking it. One way to see the benefits of creatine sooner is by starting out with a loading phase; however, this may come with some side effects like discomfort and bloating. Matthews suggests that taking “3-5 grams daily may help avoid any of the initial discomfort.” If these side effects worry you, it may be best to skip the loading phase and stick to this recommended dosage.
While creatine supplementation is safe for most healthy individuals, you should speak to your healthcare provider if you have any underlying health conditions or are unsure if you should use it. Along with this, make sure you do any additional research regarding there commended dosage for your body.
