Creatine
According to Joseph Nordqvist at Medical News Today, creatine is formed by three amino acids; L-arginine, glycine, and L-methionine. It constitutes around 1 per cent of the total volume of human blood. (1)
Five per cent of the creatine in the body is in the brain, and the other ninety-five is in skeletal muscles. It is transported in the blood and used by the skeletal muscle and the brain and other parts of the body that have high energy requirements, according to Ashley Green from the Texas A&M University College of Education and Human Development. (2)
Creatine in red meat such as beef which has the highest amount at around 5g/lb. It is also in fish like salmon and tuna. Milk contains a small amount of creatine.
The most common creatine supplement is creatine monohydrate which is popular because it is the cheapest to manufacture. Creatine monohydrate is in most creatine studies. It needs insulin to take it into muscle cells where it starts to work. If there is insufficient insulin, excess creatine can sit just outside muscle cells and cause a bloated, puffy feeling.
To enhance absorption, consume simple carbohydrates like glucose alongside the creatine monohydrate supplement. Taking 20-30 grams of glucose improves the absorption by up to 60%, increasing its effectiveness and reducing any bloating.
Creatine increases physical performance in consecutive bursts of short-term, high-intensity exercise with a daily intake of 3g. BCAA’s may also enhance exercise performance by acting as fuel.
Based on reports, creatine may improve
- High-intensity exercise performance
- Muscle size
- Muscular growth
- Endurance by buffering lactic acid build-up
Benefits
1) Enhances high-intensity exercise performance
Every time an intense workout is carried out like weight training or sprinting, creatine is used in the body to provide high-intensity energy helping you to train harder and longer and to recover faster between sets. Creatine stores only last for about 10 seconds, making it impossible to train at maximum intensity for long periods as creatine stores become too low.
2) Increases muscle size
Creatine increases the water content of muscle, making it bigger. If you take creatine, you should drink at least 2 litres of water every day to avoid dehydration.
3) Muscle Growth
It may contribute to an anabolic state by stimulating muscle growth. It also increases physical performance in consecutive bursts of short-term, high-intensity exercise, which will help you to build muscle naturally. You can combine it with HMB (Hydroxymethylbutyrate) to help to build lean muscle.
4) Buffering Lactic Acid Build-up
It bonds with hydrogen ions in muscle, (the acid part of lactic acid). Therefore creatine may help to slow down the build-up of lactic acid, caused by the incomplete metabolism of glycogen, in the muscle.
Creatine works well with
- Potassium for muscle function and to help support the effects of creatine.
- Alpha-lipoic Acid to potentially increase creatine absorption without the need for glucose and the associated calories
- Magnesium to promote creatine absorption; magnesium citrate or chelated magnesium absorb easier
- Glutamine combined with creatine for an effective post-workout drink to support muscle recovery and replenish energy stores.
- Conjugated linoleic acid (CLA) to enhance lean muscle mass.
Dosage guidelines
There is no RDA or recommended dietary intake for creatine because it is not a vital nutrient. Research and studies provide general guidelines on how much to take.
Many people who supplement, start with a “loading phase” which leads to a rapid increase in muscle stores. Following the loading period, take 3–5g per day to maintain the elevated levels within the muscle. There is no benefit to cycling creatine so you can stick with the 3-5g dose for a long time.
Monohydrate means that there is a molecule of water linked with the creatine for stability. As creatine pulls water into the muscle cell, it is also advisable to take it with a glass of water and stay well hydrated throughout the day.
In summary
To load with creatine, take 5g, four times per day for 5–7 days. Then take 3–5g per day for maintenance according to Rudy Mawer, MSc, CISSN from Healthline. (3)
Other forms of creatine
Taking creatine ethyl ester improves creatine’s ability to absorb from the gut and to pass through the muscle cell membrane. The enhanced availability leads to a better uptake into muscle cells, so you don’t need to do a loading phase or to take the product on non-workout days. You only need to take creatine ethyl ester as a tablet before and after training on workout days.
Some research reports that during processing, regular creatine may start to degrade due to acidic conditions into a substance called creatinine, which lowers the effectiveness and absorption. Kre-Alkalyn Creatine is ‘buffered’ which means it is prevented from becoming too acidic and is absorbed more efficiently. There is no need to load, and the supplement usually gets taken as a tablet or capsule before and after training on workout days only.
Some things to consider
The side effects of creatine range from weight gain and bloating to cramping, muscle injury and kidney failure; most of these side effects happen when individuals consume creatine in higher than regular doses. When used correctly and in a sensible amount, creatine can offer a definite advantage to anybody taking part in sports.
According to WebMD, taking high doses of creatine might harm the kidneys. The excess creatine goes through the kidneys to be cleared, which is why people suffering from pre-existing kidney problems like kidney disease should avoid it.
Certain medications can also harm the kidneys and taking creatine with these medications might increase the chance of kidney damage. Some of these medications include cyclosporine, aminoglycosides, gentamicin and tobramycin.
NSAIDs can also damage the kidneys and include ibuprofen, indomethacin, naproxen, piroxicam and more. It is essential to consult a doctor before taking creatine if you use any medication. (4)
Creatine supplements volumise muscles by increasing the water retention of muscle fibres. Drawing water into the muscle triggers an anabolic response making the tissue grow. Increased muscular water retention is a positive effect and differs from water retention that causes bloating and swollen ankles. Some menial grade creatine supplements contain quantities of sodium, which can lead to fluid retention. Try to ensure your creatine is pure by searching for HPLC Pure on the label.
Side effects
Creatine supplements increase fluid demands and may cause dehydration. Dehydration can cause cramps, so ensure you drink at least 3 litres of liquid every day.
The nutrient does not make the muscle more open to injuries, but it does allow you to train more intensely. Done sensibly, this can help you push the limits gradually and make better gains in mass and strength. If you push too far, you can cause muscle damage through over-training.
Weight gain may be ideal for those who play rugby or train for mass-gain, but cyclists and swimmers may find it less desirable. If you want to avoid weight gain, skip the loading phase and start taking around 5g of creatine daily. Muscle saturation will take longer, up to 30 days, but the effects of weight gain through volumising will also be less noticeable.
Those with pre-existing medical conditions should not take creatine without consulting their doctor.
Resources
- https://www.medicalnewstoday.com/articles/263269
- https://today.tamu.edu/2017/06/19/expert-creatines-impact-goes-far-beyond-the-weight-room/
- https://www.healthline.com/nutrition/what-is-creatine#section8
- https://www.webmd.com/vitamins/ai/ingredientmono-873/creatine
