Does Creatine Work?
You bet it does! This article will explain what creatine is and how it works in your body. This article also gives you instructions on how to use creatine. Plus, you'll learn many other benefits of creatine including increased brain power! There are even some positive effects when you mix it with caffeine. I'll even show you where to buy it! Keep reading to learn more about the benefits of creatine monohydrate.
What is Creatine
Creatine is a naturally occurring protein that gives you immediate energy during your workouts. Your body makes creatine and it is found near your muscles so it’s able to produce energy very quickly when needed. Creatine may also be found in your diet if you eat proteins such as meat, chicken and fish. Research has shown that meat, chicken, and fish usually contain about 4 to 5 grams of creatine per kilogram. The amount of creatine our bodies make is good, but it may not be enough. Research has shown that supplementing with creatine above what we get from food, and what our bodies synthesize, will give us a boost in our workouts.
Speaking of protein, it's always a good idea to make sure you're eating enough macros. Click the image below for an easy way to calculate your macros.
How Creatine Works
Our bodies’ main energy source is ATP. ATP (adenosine triphosphate) is instant energy that is quickly manufactured as soon as our brain tells our muscles to move. In fact, ATP is the main source of energy for the first few seconds every time you start moving. After several seconds of exercise, your ATP supply will diminish, which will tire your muscles. But, another molecule called Creatine Phosphate will split and help create more ATP, which is more energy for your working muscles. Thus, the more Creatine Phosphate you have floating around, the more instant energy you can supply to your muscles. This extra energy will allow you to squeeze out 1 or 2 more reps, thus, creating bigger, more powerful muscles. If you're looking for an extra edge, give Creatine Monohydrate a try.
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How to Use Creatine
My favorite ways to consume creatine is in a smoothie, or mix the powder with my pre-workout. Read the directions on your creatine container, but most experts will agree that a loading phases will give you results faster than a gradual intake. Hultman et al. (1985) compared two different methods of “creatine loading.” The subjects who ingested 20 grams of creatine per day for 6 days saw muscular creatine increase by 20% after just 6 days. The subjects were able to maintain the 20% increase by ingesting just 2 grams of creatine per day thereafter. The subjects who did not maintain the 2 grams per day dosage saw a gradual drop in muscular creatine which leads to a decrease in lean mass and strength.
On the other hand, a second group of subjects ingested 3 grams of creatine per day without the aforementioned “20 gram per day load.” After 28 days, ingesting 3 grams per day also raised muscular creatine by 20%. Both methods work. Pick up which is best for you!
And, if you need help with an exercise and/or nutrition plan, click the image below to contact a PFTA certified personal trainer.
Creatine and Brain Power
But creatine isn't just for more muscle strength and more muscle power. Creatine gets in all your muscles and organs, including your brain. A review by Avgerinos et al. (2018) showed that creatine actually can improve cognitive power. In reviewing the literature of 281 subjects, it was concluded that creatine supplementation does in fact improve short term memory and also improves intelligence/reasoning. The hypothesis states that creatine provides your brain more energy and also more neuroprotection. Therefore, creatine supplementation is more than just fuel for your muscles, it's also fuel for your brain!
Creatine is NOT a Steroid
Creatine is a protein. In other words, taking creating without working out will do you no good. A study by Backx et al. (2017) showed that taking creating without strength training, did NOT prevent loss of muscle mass or muscle strength. In order for creatine to work effectively, you need to work out. Again, the main trigger for creatine is extra energy for your muscles. You need to turn that extra energy into extra reps in order to get any benefit from creatine supplementation. Therefore, I suggest taking each set to its maximum. Don’t stop if you still have enough energy to do a few more reps. Also, it helps to hit each muscle from different angles. For example, there are several exercises for your triceps. Click the image below to learn more about different exercises for each tricep head.
Creatine and Caffeine
Speaking of extra energy, do you take caffeine before your workouts? Wondering what happens with the caffeine and creatine stack? After all, there are several supplement companies that claim the caffeine/creatine stack works great for your muscles. So far, the data is equivocal. There are some studies that support concurrent ingestion of creatine and caffeine, while other say that caffeine blunts the effects of creatine. Therefore, listen to your body. I would think it's beneficial but keep good mental notes on how you feel. Then decide what's best for your body.
If you want to learn more about the exercise benefits of caffeine, click the image below.
Side Effects of Creatine
The most reported side effects have been abdominal cramping and dehydration. There haven’t been many studies that have been able to make the correlation between alleged side effects and creatine. Poortmans et al. (2000) reviewed the literature, and concluded, that there just isn’t enough evidence make a correlation between creatine supplementation and the reported side effects. There have been a few subjects complaining about stomach cramping but for the most part, most subjects experienced no problems. Therefore, stomach issues may be something you should monitor. Because while a few subjects did makes notes of stomach issues, there are many subjects who experience no side effects for weeks, months, and even years of creatine supplementation. As of right now, I would say that the FDA and many scientific experts have deemed creatine supplementation as safe to use for those of you who want to get a little boost for your workouts!
Again, for creatine to be effective, don't forget to work out, and don't forget to eat enough protein. Wondering how much protein you need? Click the image below for your protein requirements.
Water
But, if you're concerned about getting dehydrated, I would recommend drinking lots of water, especially if you tend to sweat a lot. Most gyms have plenty of water for your consumption. Some gym members even bring a gallon of water to the gym. You should always keep your body hydrated. In fact, many studies have shown that you will burn fat more effectively, and you will improve your sports performance, if you stay properly hydrated.
How much water should you drink each day? Click the image below to read the latest research on your body and staying hydrated.
Where to Buy Creatine
You can find creatine at all sports supplement stores and even some grocery stores like Wal-Mart and HEB. I usually order it from Amazon. Remember, you only need 3-5 grams per day. Consuming more than 5 grams per day will not bring any added benefits.
Knowledge is Power
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Summary
Not all sports supplements actually do what they claim; BUT, creatine is actually one that does work! Many studies have proven that the loading phase works, and many more studies have shown that there is an increase in strength and power for athletes that add creatine to their diets. Believe it or not, your brain will also benefit from creatine. So if you're looking for an edge, give creatine a try. As of right now, it has been deemed safe and effective. Happy health and happy training.
Written By
RAescobar, PFTA instructor and personal trainer
Sources:
Avgerinos, Konstantinos I., et al. “Effects of Creatine Supplementation on Cognitive Function of Healthy Individuals: A Systematic Review of Randomized Controlled Trials.” Experimental Gerontology, vol. 108, July 2018, pp. 166–173.
Backx, Evelien, et al. “Creatine Loading Does Not Preserve Muscle Mass or Strength During Leg Immobilization in Healthy, Young Males: A Randomized Controlled Trial.” Sports Medicine, vol. 47, no. 8, Aug. 2017, pp. 1661–1671.
Hultman, E., et al. “Muscle Creatine Loading in Men.” Journal Of Applied Physiology (Bethesda, Md.: 1985), vol. 81, no. 1, July 1996, pp. 232–237.
National Council on Strength and Fitness. Advanced Concepts of Personal Training. 2007.
Poortmans, J. R., and M. Francaux. “Adverse Effects of Creatine Supplementation: Fact or Fiction?” Sports Medicine, vol. 30, no. 3, Sept. 2000, pp. 155–170.