Creatine Benefits: Evidence-Backed Muscle Building

While Olympic athletes put creatine on the map in the 1990s, the supplement’s benefits have been the subject of extensive research for years. Today, the amino acid is a top pre-workout supplement choice among bodybuilders and fitness enthusiasts because it may enhance endurance, increase muscle strength and mass, and promote recovery. Plus, creatine has over 500 peer-reviewed research publications that support its safety.

However, creatine‘s benefits are not limited to performance in the gym or on the field. This supplement may also have cognitive advantages and, potentially, the ability to fight diseases such as diabetes, heart disease, and Parkinson’s while also helping in injury rehabilitation outcomes.

According to Chad Barribeau, Field Support Director for D1 Training and Certified Strength and Conditioning Specialist, “Creatine is generally safe and can be taken by athletes (ages 18+) for performance and by general population adults to enhance the quality of everyday life.” He also highlights the cognitive benefits that the muscle-boosting supplement may provide. Learn more about creatine and if you should add it to your daily routine.

Improves Muscle Function

Creatine is made from the amino acids (the building blocks of protein), arginine, glycine, and methionine. In the body, it is stored in the muscles as creatine phosphate and used for energy, and supplementation can increase these stores.

Creatine is used to produce adenosine triphosphate (ATP), an energy source that helps with muscle power and contraction, among other things. During physical activity, especially high-intensity exercise, ATP can act as an energy shuttle, transferring energy from your cells to where it is needed. If you exercise at a higher intensity, your ATP can deplete rapidly. However, maintaining reserves of ATP may help prevent fatigue and keep you feeling energized during longer or more intense workouts.

Boosts Brain Function 

Creatine may increase energy in the brain, assisting with neuroprotection, cognition, memory, and overall health. Some studies also show that creatine can benefit individuals with neurological degenerative diseases.

Creatine supplementation may prevent brain cell death and improve cognitive ability in people with neurological diseases. Even in individuals without these conditions, higher phosphocreatine levels may help improve mitochondrial function, thus promoting brain health and function, although more research is needed. 

Regulates Blood Sugar

Research indicates that creatine may help improve glucose metabolism, particularly when combined with exercise. When you exercise, your muscles use glucose and help clear sugar from the bloodstream. A slower response in clearing sugar can indicate health issues such as diabetes. Therefore, optimizing insulin control and blood sugar regulation are essential. Exercising and incorporating creatine supplementation may improve blood sugar regulation and increase insulin sensitivity.

Controversies Surrounding Creatine

Although creatine is a popular supplement with many benefits, it is not without controversy. Safety concerns, such as the temptation to consume more than the recommended dose to bulk up during creatine loading, have caused some concern. 

Creatine is not an anabolic steroid, though some confuse the two. An anabolic steroid is an artificial form of testosterone used to target certain genes in muscles that boost muscle protein synthesis, leading to more strength and muscle mass. On the other hand, creatine is a natural substance found in your body, in some food, or taken as a supplement that (unlike steroids) are controlled substances regulated by the Food and Drug Administration (FDA). Some people worry that creatine may harm your kidneys. Anabolic steroid use has been associated with kidney disease and kidney injury, whereas creatine has not.

Choosing the Right Creatine

Although creatine monohydrate remains the most popular form of creatine, there are many types, each with its own pros and cons. 

“You will want to ensure that you are taking a Creatine Monohydrate, which is the highest quality creatine,” according to Barribeau. “After finding a creatine monohydrate, you will want to ensure it is independently verified and tested,” he adds. Barribeau further explains to look for products that are tested and approved by the NSF (National Sanitation Foundation) to ensure the ingredients are top quality and that what the label states are in the product is exactly what you are purchasing.

• Creatine monohydrate: This is the most popular and common form in which a creatine molecule is bonded to a water molecule. It is also the most researched type of creatine supplement. Many creatine monohydrate supplements are “micronized,” which means they have been processed for better water solubility. 
• Creatine hydrochloride (creatine HCI): A creatine molecule combined with hydrochloric acid for improved absorption and water solubility. However, this has yet to be scientifically proven. 
• Creatine ethyl ester: Creatine is bound to ester salts to theoretically aid absorption; however, this has not been scientifically proven. 
• Creatine magnesium chelate: Creatine is bound to magnesium instead of water; evidence does not directly support enhanced solubility and absorption. 
• Liquid creatine: Creatine dissolved into water to form a ready-to-drink supplement that is more convenient. Still, unlike creatine powders, creatine may slowly break down in water, becoming less effective. 
• Buffered creatine: Alkaline powder is added to the creatine supplement to increase pH and prevent common digestive issues with creatine, such as bloating and gas. Common brand names are Kre-Alkalyn and Crea-Trona. 

When choosing a creatine supplement, consider your health, goals, and preferences. Do your own research and consult a healthcare provider before choosing the best supplement for your needs. 

How Much Creatine Should You Take? 

The standard recommended daily dose of creatine is 3 to 5 grams. For the loading phase, it is recommended to consume 0.3 grams per kilogram of body weight per day of creatine for 5 to 7 days. If an athlete consumers lower doses than this, an increase in muscle will take place within 3 to 4 weeks, but research doing this method is less supported.

Athletes who perform intense physical activity sometimes supplement with higher doses of 10 to 20 grams during the initial phase, then drop to a maintenance dose of 3 to 5 grams, although creatine loading is unnecessary. In general, creatine dosage is not dependent on gender, body weight, or activity level.

“High doses of creatine can cause gastrointestinal discomfort like bloating, nausea, and diarrhea,” cautions Wan Na Chun, registered dietitian and certified personal trainer. In the first several days of supplementation, creatine may also cause temporary weight gain from fluid retention. To prevent discomfort, in the initial loading stage, the doses may need to be divided and then consumed throughout the day. If a dose is not part of a pre or post-workout meal or snack, it is best to consume it with food.

How to Incorporate Creatine Into Your Routine

Creatine supplements are usually available in powdered form, with the majority of supplements available as creatine monohydrate. They can also be found as capsules, chews, or beverage mixes. The directions for dosage and preparation vary from product to product.

It is important to choose the right type of creatine supplement and the appropriate dosage for your individual needs and goals.  Creatine is mostly sold as an odorless, tasteless powder, and some varieties can be slightly bitter. Popular ways to use it are to mix it into a smoothie, juice, or oatmeal with other flavors.

Barribaeu advises being strategic regarding the time you take creatine. “On training days, it is recommended to take creatine either shortly before or after training,” he says. “On rest or ‘off days,’ the timing is not as important; however, the best practice would be to take it with food or shortly after a meal,” Barribaeu explains.

There is debate on whether to take creatine before or after your workout. Those who suggest taking the supplement before working out theorize that it will make creatine readily available when your muscles run out of ATP during an intense workout. Those who recommend taking it after a workout highlight the supplement’s recovery-promoting benefits.

Bottom Line

Creatine can benefit a variety of people regardless of age, gender, and fitness goals. It’s generally safe for use by most healthy adults. However, it is considered a dietary supplement, a category of products the FDA regards as potentially beneficial but not entirely risk-free.

Therefore, it is important to listen to your body and consult a healthcare professional if needed. Take note that in the beginning, creatine can cause weight gain due to increased water retention in the body. Additionally, it may cause unpleasant gastrointestinal side effects such as cramping and bloating, although these tend to be rare.