Creatine is one of the most extensively researched and widely used supplements in the fitness and health industry. This supplement is known for its role in enhancing athletic performance, muscle growth, and even cognitive function. Creatine has garnered attention from athletes, bodybuilders, and health enthusiasts alike. This article dives into the multifaceted benefits of creatine, its applications, and the science behind its effectiveness.
So What Exactly Is Creatine?
Creatine is a natural compound that can be found in the body. The compound is made up of 3 amino acids that exist mainly in the muscles as phosphocreatine and then some in the brain, as mentioned earlier. Creatine can also be found in different food sources. Two food groups that contain the highest level are red meats and seafood.
Fitness trainers, especially high-level competing athletes, use creatine because they desire an extra energy boost that allows them to reach a higher level of performance. It especially allows for improved results when the athlete or trainer is required to exert short, intense bursts in order to perform. This is due to the increased recycling of ATP, which transports more energy to the muscles. So why else do so many fitness enthusiasts take creatine if the body already makes it? Taking the supplement allows for a higher capacity for creatine stores in the muscles, and it has been shown to provide additional strength, muscle growth, and recovery, along with numerous other health benefits.
Benefits of Creatine #1: Enhancing strength and power output
Creatine is a known supplement that promotes energy in the user, overall boosting strength and rapid energy production. The primary contributor of this energy that raises the bar in the gym is ATP (adenosine triphosphate), which is boosted by creatine. Suppose you can miraculously recall from high school biology class. In that case, ATP is the organic compound that is responsible for cell signaling, muscle contraction, and being the primary energy currency of the cell. To briefly summarize, the body uses fats, carbs, and proteins to carry out the ATP process through hydrolysis. Hydrolysis is the breakdown of a chemical due to the addition of water. After the nutrients are stored and ready to be used, glucose is converted into ATP within the cell. This is what produces the energy humans need during any activity, especially during intense workouts.
Why does ATP production matter?
One crucial benefit that boosted production of ATP offers in the gym is the rapid transportation of energy. This typically occurs during short, intense bursts of activity. With energy being transported more quickly, the individual can sustain their workout over a longer period without encountering fatigue or failure. This occurs primarily due to the increased availability of phosphocreatine in the muscles, which performs its job by regenerating energy through the reuse of ATP. In this manner, several performance outcomes can show to be improved, including work output, power production, and long-term fat-free mass.
What the research says about supplementation vs. placebo
So far, creatine seems like it will already bring progress in the gym. But has creatine been proven to show substantial results in muscle and strength building? A meta-analysis published in the Journal of the International Society of Sports Nutrition found that creatine monohydrate supplementation during resistance training led to an average increase in muscle strength of 8% greater than that of non-supplementation. Additionally, studies showed an average of a 14% increase in weight training performance versus those in the placebo group. Healthline names a handful of other studies that showed tremendous improvement in lean mass and strength, measured by the performance of various main workouts.
Benefits of Creatine #2. Supporting Muscle Growth
Beyond creatine being useful for the promotion of enhancing strength and power, it is also a great tool that supports muscle hypertrophy and recovery. Muscle hypertrophy occurs when the muscles undergo stress, causing the enlargement of muscle tissue or muscle mass. As you might know, muscles challenged to meet a functional demand (lifting a certain amount of weight) form microscopic tears in muscle fibers. After this, the body works to repair and strengthen these fibers for the next time it is challenged to meet that certain weight forced on them. This is caused by mechanical tension (force exerted on the muscles) and ultimately initiates pathway signaling for protein synthesis, leading to satisfying muscle growth. Research published by PMC stated that strong evidence was found from a 9-year study suggesting that creatine is deemed effective for muscle growth and athletic performance for individuals in the young to middle-aged population.
Water Retention in Muscles
Another way creatine promotes protein synthesis is through water retention. Creatine affects the body, where water is absorbed in the cells and muscles. When this water is absorbed, muscle cell volumization occurs, making the muscle appear bigger as it retains water. This water retention plays a big part in muscle growth because during this stage, muscles are hydrated and efficient during workouts. Additionally, fatigue is reduced as more nutrients are being transported to fuel them. That said, it’s important to note that hydration is a key factor for the creatine to work as effectively as it was meant to.
Benefits of Creatine #3: Aiding in Muscle Recovery
Now, how does creatine help with recovery after workouts? Research has shown that creatine reduces muscle cell damage and inflammation that typically occurs after tough workouts. As some people might think, muscle inflammation is not the same as ordinary soreness one would feel the next day. Inflammation happens because of muscle damage and causes symptoms of pain, weakness, or loss of function. Creatine helps with these irritating issues by boosting the process of cell signaling, as mentioned earlier. This is very beneficial for those of older age who are more prone to encountering injury during and after the gym. Well Wisp has a great article explaining studies on creatine’s impact on inflammation, with studies showing that older adults using creatine experienced lower levels of inflammation than those who were not taking the supplement.
Furthermore, creatine supplementation has been highly correlated with increased post-recovery from workout sessions. This reaps the great benefit of getting in more lifts at a rapid pace. With an improvement in muscle repair, diminished muscle damage, and superior hydration of the muscles, it will be more feasible to solidify gains from intense training sessions in a shorter amount of time.
Inflammation affecting the muscle
Benefits of Creatine #4. Cognitive and Health Benefits Beyond the Gym
Creatine can also have additional effects outside of the gym. Studies have suggested that creatine can profoundly affect consciousness by improving many cognitive functions. A few of them being memory, alertness, and brain energy production. Just like how muscles work, the brain needs substantial energy for it to function. And the brain may be better equipped to produce more energy with creatine supplementation, leading to a higher level of neurological functions. People use their many domains of cognitive function every day to make important decisions. Unfortunately, there is too many of us that drink multiple cups of coffee to keep our brain wired. This ironically results in a caffeine crash, causing mental fatigue somewhere down the road. With this being said, taking creatine may present itself as a utilizing alternative source. Even away from fitness sessions, the brain energy and clarity can still be provided throughout the day.
Cognitive benefits from creatine backed by research
Additional benefits that may sound even more appealing is the improvement in short-term memory and intelligence. A systematic study delivered evidence that oral supplementation improved these 2 cognitive functions in healthy adults. The energy boost in the brain brought by ATP seems to be the main reason for this. It has shown that people tend to perform better at recalling memories than those who are not supplemented with creatine. A meta-analysis study concluded that there was a significant improvement in memory, especially with older adults who are suffering from cognitive decline.
How to Use Creatine Effectively
Loading Phase
Is there only one correct way to take creatine or are there other strategies? Many fitness trainers go through 2 stages of dosing in order to achieve fast, effective results. The first is the loading phase, and then there is the maintenance phase. The loading phase typically lasts for about 5-7 days. This is the starting phase and should be where higher doses are taken to “saturate” muscle creatine stores. A common dosage during the loading phase typically consists of 4 doses per day of 5 grams of creatine, adding up to 20 grams per day. During the loading phase, it’s important to drink enough water. Hydration is crucial because no one wants to go through muscle cramps or nausea when trying to improve their body.
Additionally, creatine won’t work as effectively when there is not enough water to transport to the muscles. A good rule of thumb to go by during this phase is to consume about 8-12 ounces of water with each dose. But the ideal approach is to take an extra step by maintaining a healthy level of hydration throughout the day.
Maintenance Phase
Once the creatine has been stored in the muscles during the loading phase, the maintenance phase begins. The purpose of this phase is to maintain the cycle of creatine used by the muscles but doing so at a steady rate so that all the health benefits are still being reached. MedicalNewsToday states that there are studies backing up the claim of satisfactory results from maintaining 3-5 grams a day. The article also mentions that ISSN advised that 3 grams of creatine per day was sufficient, even without the loading phase. The loading phase is meant to accelerate the benefits, but the choice is ultimately up to the consumer and the goals that they want to achieve.
Creatine's Role in Aging and Women's Health
Creatine supplementation has shown promise in supporting muscle preservation and cognitive function in aging populations, particularly among women. As estrogen levels decline during perimenopause and menopause, creatine levels may also decrease, potentially contributing to muscle loss and cognitive decline. Supplementing with creatine can help mitigate these effects by supporting muscle strength, bone density, and memory enhancement.
Additionally, creatine has been associated with improved energy levels and reduced fatigue in midlife women, further enhancing overall well-being.
In summary: Is Creatine the Right Supplement for You?
Creatine stands out as a versatile supplement with a robust safety profile and a multitude of benefits ranging from enhanced athletic performance to potential cognitive improvements. Whether you’re an athlete aiming to boost your training outcomes or someone seeking cognitive support, creatine could be a valuable addition to your approach. As a final note, consulting with a doctor is always an appropriate measure to take if trying a new supplement. Creatine should be avoided by those who have any kidney or cardiovascular diseases. Additionally, it should be avoided by women who are pregnant or those who typically consume high doses of caffeine.
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