Chances are you’ve heard of Creatine supplements and their ability to skyrocket muscle gains, and wondered if they’re worth all the hype, and most importantly, your money. Well, this piece sets out to settle all the key questions around Creatine and its usage, just to equip you with everything you need to know before jumping to any choices. We’ll start with a look at the basics (what it’s all about, and how it works), before diving deeper into the evidence on its efficacy, dosages, and safety issues.
What Exactly is Creatine?
Creatine is actually a compound that the body produces on its own, and plays an essential role in key processes behind energy production. The body can store up to around 160g of Creatine; in its pure form, and as part of a larger compound known as Phosphocreatine.
Creatine’s success story goes back to the early 90s when researchers started discovering its potential as a way of sustaining energy production in muscle cells. More positive results from research studies led to its widespread adoption in the fitness industry within a few years. By 1999, almost 50% of professional American Athletes had joined the Creatine bandwagon. Inevitably, supplement companies started coming up with all sorts of Creatine-based products promising an express ticket to a stronger and more aesthetic you.
But How Exactly Does Creatine Work?
Your muscles are the primary reservoirs for Creatine, accounting for over 95% of total Creatine stores. Several organs (Liver, Kidney, Pancreas) interact through a series of complex chemical processes to form Pure Creatine, which is then transferred to your muscles for usage or storage, as Phosphocreatine. Your diet can also be a great external source of Creatine to supplement the native supply, especially Red Meat and Fish.
Your body uses an energy-rich compound, known as ATP(Adenosine Triphosphate), as a primary source of energy. When physical activity levels are low, ATP reacts with Pure Creatine to form Phosphocreatine, and a smaller compound known as Adenosine Diphosphate (ADP).
When physical demands increase, a reverse reaction occurs to reform ATP.
Creatine supplementation increases Creatine concentrations in muscle cells, which in turn increases overall efficiency during high-intensity physical activity. This essentially means improved ability to handle more loads and greater exercise volumes (sets and reps), which translates to better results in the long run.
Creating products use Creatine in three main forms:
- Creatine Monohydrate: This is the most popular form of Creatine by far, with plenty of research to back it up. Short term Creatine loading(5g daily, 5-7 days) has been associated with 20-40% increase in muscle Creatine concentrations.
- Creatine Ethyl-Ester: This is basically Creatine Monohydrate combined with a class of compounds known as Esters. The aim is to increase its ability to be absorbed into the blood, which should increase overall efficacy and performance.
- Buffered Creatine: A modified version of Creatine, aimed at improving its ability to dissolve in water, and consequently, improve overall efficacy.
Creatine Dosage: A Look at the Do’s and Don’ts?
Creatine supplementation is typically done in two phases:
Loading Phase: Getting into the groove
A major 2016 research review (published in the Journal of Exercise Nutrition and Biochemistry), analyzed studies done over the past decades to explore optimal dosages and timing of Creatine and other popular supplements.
The researchers settled on 0.3g/kg/day for 5-7 days as optimal for the loading phase. When it comes to timing, it doesn’t really matter as long as you’re hitting the daily target.
Maintenance Phase
This phase is about tuning it down after the initial boost you get in the loading phase. Researchers recommend 0.30g/kg/day over a stretch of 28 days to around 10 weeks.
The 2-phase approach isn’t exactly the only way of going about this. You can skip the loading phase and stick to one dosage over a stretch of time. In more specific terms, dosages of 3-6g/day for 28 days and 6g/day for 12 weeks can be used and still get similar results to the 2-phase approach.
Efficacy: How Good is Creatine Actually? Does it Really Work?
Creatine is one of the most extensively studied supplements as evidenced by numerous studies and a number if reviews over the past two decades. Generally, the evidence base has been giving a nod of approval, highlighting it as a highly effective supplement for muscle growth.
One of the most recent pieces of evidence is a 2022 research review, published in the Nutrients Journal. Researchers analyzed 16 major clinical trials conducted between 2012-2021, to look at the overall effect of Creatine on muscle growth. In the end, the study identified Creatine as an efficient form of supplementation for muscle growth in the healthy young population on a range of dosing strategies and activities.
These findings reinforced the evidence base in favor of Creatine usage as it agreed with earlier efforts. For instance, one 2013 review observed significant improvements in muscle size and strength after analyzing 10 clinical trials.
Safety Issues
Contrary to what we’d expect from a hyped-up supplement, the research evidence and recommendations from major authorities seem to favor Creatine as a safe measure to amp up your workout routine.
The International Society of Sports Nutrition labeled Creatine as a safe, effective, and ethical supplement after an extensive literature review. However, just as it’s the case with any effective supplement, be sure to stick within the guidelines for dosing. Creatine overdose has been associated with Kidney and Liver problems. Lastly, be sure to check out your Doctor if you have any preexisting medical issues to make sure it’s completely safe for you.
Conclusion
Based on current research evidence, Creatine supplementation is a highly effective and safe way of getting the most out of your muscle building routine. Its charm lies in the ability to improve performance during high intensity exercise by ‘turbocharging” energy-producing processes. Success comes down to getting the dosage right while consistently grinding out a well-planned workout routine, and of course keeping your diet in check.
Need some personalized help from a professional nutritionist to take you through the process? Check out our experts’ section to get started.