I’ve been asked about creatine’s effectiveness and safety more than any other supplement. The great thing about creatine: It’s probably been researched and tested more than any other supplement. The benefits are profound, I am surprised when I still get questions concerning whether it is safe to consume. So, I’ll answer this one right away in case it’s what you came for and you don’t want to read the rest: no negative health effects have been reported with long-term use up to 4 years when following recommended protocols.
What is it?
Creatine is an amino acid derived substrate/fuel. During periods of high intensity exercise, phosphocreatine (PCr) donates it’s phosphate molecule to bond with ADP to create the ATP (energy) your muscles need to perform.
Why supplement with Creatine?
Though your body produces creatine naturally and you can also consume some through food such as red meat and fish, supplementation with creatine monohydrate has been shown to increase stores by up to 30%. Elevated stores allow for greater resynthesis of PCr, enhancing short term high intensity exercise. This is helpful for single and repeated bouts of maximum effort. Pairing creatine supplementation with a resistance training program has also shown to make noticeable changes in lean body mass and muscular strength.
How much should I consume?
From the Human Kinetics Journals: “A recent meta-analysis of the most common and effective strategies for creatine monohydrate supplementation determined that a “loading-phase” of 20.9 ± 4.5 g/day (divided into four equal 5-g doses per day), for 5–7 days was reported across >80% of creatine monohydrate studies. Subsequently, a “maintenance-phase”, typically involving a single 3–5g creatine monohydrate dose per day, should follow the “loading phase” for the duration of the supplementation period.”
Who is best suited to supplement with creatine?
Almost any one can find a reason and benefit to use of creatine monohydrate. Team sport athletes may have the best results with its use.
Sources:
Buford T.W. Kreider R.B. Stout J.R. Greenwood M. Campbell B. Spano M. … Antonio J. (2007). International Society of Sports Nutrition position stand: Creatine supplementation and exercise. Journal of the International Society of Sports Nutrition 46. PubMed doi:10.1186/1550-2783-4-6
Harris R.C, .Soderlund K., & Hulman E. (1992). Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clinical Science 83(3) 367–374. PubMed doi:10.1042/cs0830367
Lanhers C.Pereira B.Naughton G.Trousselard M. Lesage F.X. & Dutheil F. (2017). Creatine supplementation and upper limb strength performance: A systematic review and aeta-analysis. Sports Medicine 47(1) 163–173. doi:10.1007/s40279-016-0571-4
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