Creatine is among the most well-studied and effective supplements for improving exercise performance. It does this mainly by increasing energy availability during high-intensity activity. Creatine may also provide cognitive and mental health benefits in some contexts.
What is creatine?
Creatine (which comes from the Greek word “kreas”, meaning “meat”) is a molecule that is produced in the body from the amino acids arginine, glycine, and methionine. It's primarily made in the liver and (to a lesser extent) in the kidneys and pancreas. Creatine stores high-energy phosphate groups in the form of phosphocreatine. These phosphate groups are donated to ADP to regenerate it to ATP, the primary energy carrier in the body. Creatine’s role in energy production is particularly relevant under conditions of high energy demand, such as intense physical or mental activity.
*Adenosine triphosphate (ATP) is a molecule that provides energy. "ATP Regeneration" refers to the production of more ATP molecules after it has been utilized.
Creatine can be found in some animal-based foods and is most prevalent in meat and fish. Athletes commonly take it as a powder or in capsules.
How does creatine work?
Creatine primarily functions by affecting energy metabolism. Adenosine triphosphate (ATP) is a molecule that carries energy within cells and is the main energy source for high-intensity exercises. When cells use ATP for energy, this molecule is converted into adenosine diphosphate (ADP) and adenosine monophosphate (AMP). Creatine in cells exists as creatine phosphate (or phosphocreatine), which donates a high-energy phosphate group to ADP, thereby converting this molecule back into ATP.
By increasing the overall pool of cellular phosphocreatine, supplementation with creatine can accelerate the recycling of ADP into ATP, thereby quickly replenishing cellular energy stores. This increased availability of energy can promote improvements in strength and power output. The pro-energetic properties of creatine don’t just affect skeletal muscle, but nearly all body systems, including the central nervous system (which comprises the brain and spinal cord)
What are the benefits of using creatine?
The primary benefit of creatine is an improvement in strength and power output during resistance exercise. Creatine is well-researched for this purpose, and its effects are quite notable for a supplement, both in the general population. and specifically in older adults. When used in conjunction with resistance exercise, creatine may modestly increase lean mass. In trained athletes, creatine has been reported to reduce body fat and improve some measures of anaerobic exercise performance, strength, and power output. Creatine has also been tested for effects on anaerobic running capacity in many studies, the results of which are rather mixed but generally suggest a small improvement in performance.
Although creatine has been researched far less for cognitive performance and mental health than for physical performance, it may have benefits in some contexts. Creatine appears to reduce mental fatigue in some scenarios, particularly highly stressful ones involving sleep deprivation or exercise to exhaustion. Creatine may also improve some aspects of memory, particularly for people with below-average creatine levels, such as vegetarians and older adults. There is also some preliminary evidence to suggest that creatine may reduce symptoms of depression in individuals with major depressive disorder or bipolar disorder. That said, more research is needed in these areas and on other cognitive measures before creatine can be said to be effective for cognitive performance or mental health.
Drawback of using creatine?
Supplementation with creatine typically results in weight gain, partly due to an increase in total body water. The range of weight gain after a creatine loading phase tends to fall between 0.9 and 1.8 kg (1.98–3.96 lbs). This may be of particular concern to individuals competing in weight-sensitive sports.
Diarrhea can occur when too much creatine is taken at one time, in which case the doses should be spread out throughout the day and taken with meals.
Supplementation with creatine has been reported to negatively affect aerobic capacity to a small degree. It has been speculated that this potential detrimental effect may be related to increases in total body water and body weight following supplementation with creatine.
How to use creatine?
Dosage: Assuming that creatine has never been used before or there has been a break in its use, there are two ways to start taking creatine:
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Loading Phase: For 5-7 days, take approximately 20-25 grams of creatine per day, divided into 4-5 doses throughout the day.
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Maintenance Phase: Transition to this phase after the loading phase, or start with this phase if rapidly achieving the benefits of creatine is not a priority. During the maintenance phase, take 3-5 grams of creatine per day. Note: If engaging in heavy physical exercise (training in the gym) 4-5 times per week, take 1 gram of creatine for every 10 kg of body weight.
Usage time: Creatine is usually taken on a daily basis, and the best time to take it is before or after exercise. The benefits of taking creatine will also be noticeable if it is taken in the evenings.
Methods of intake: Creatine can be consumed by mixing it with water, juice, or other beverages. Creatine is available in powder and capsule form!
Important information: To ensure the effectiveness of creatine, it is important to consume fluids daily. The normal fluid intake for adults is approximately 2-3 liters per day. This amount of fluid will help maintain hydration levels and ensure optimal absorption and utilization of creatine in the body.
Taking a break: Various widely accepted practices and health recommendations in the nutrition and sports communities suggest taking a 1-2 week break every 2-3 months of creatine use. However, these recommendations may vary depending on individual needs and situations.
Reference taken from:
- Nutrients - Metabolic Basis of Creatine in Health and Disease
- Nutrients - Creatine Supplementation, Physical Exercise and Oxidative Stress Markers
- Wyss, M., & Kaddurah-Daouk, R. (2000). Creatine and creatinine metabolism. Physiological Reviews, 80, 1107-1213.
- Kious BM, Kondo DG, Renshaw PF Creatine for the Treatment of Depression. Biomolecules.(2019-Aug-23)
- Kutz MR, Gunter MJ Creatine monohydrate supplementation on body weight and percent body fat J Strength Cond Res.(2003 Nov)
- Ostojic SM, Ahmetovic ZGastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent?Res Sports Med.(2008)