5 Benefits of Supplementing with Creatine

Despite being one of the most well-researched sports nutrition supplements around, there still seems to be a lot of misunderstanding surrounding Creatine. In this article I will attempt to clear up some of this confusion, explain exactly what creatine is, introduce Five Big Benefits of Creatine, and provide a few links to some of the relevant research.

What is Creatine?

First of all, let’s take a look at what exactly creatine is. Here is a simplified description: the basic currency of energy in your body is adenosine triphosphate (ATP). When your body uses it, it gives up a phosphate group becoming adenosine diphosphate (ADP).

Creatine is stored as creatine phosphate (CP) in your body. Before your body starts using glucose for energy, it first breaks down ATP as a quick energy source. So when your body needs energy quickly (ie: power for the first few reps), the creatine “donates” its phosphate to the ADP, which becomes ATP, providing your cells with some extra energy.

Creatine is a completely safe, natural food supplement. It is already present in our bodies and in many of the foods we eat (especially meat).

Research says that “there appears to be no strong scientific evidence to support any adverse effects…”

Here is a great interview with Examine.com that covers most of the basics about supplementing with creatine:

www.schwarzenegger.com/common-creatine-questions-and-answers

What are the Side Effects?

The only real side affect that some people may experience is stomach cramps, bloating, or upset stomach, but this is rare and usually only when a higher dose is taken initially (loading dose) or if not enough water is consumed. Typically this stomach upset is only an issue for a short time upon first starting to use creatine. There are no issues with your kidneys, as some rumors had suggested.

One way to avoid stomach problems is to skip the loading phase and start with the smaller maintenance dose (typically about 5 grams per day). Loading with creatine is completely unnecessary… it may lead to slightly faster storage of creatine in your cells initially, but with a lower dose you will still end up with the same level of creatine in your body regardless.

Another way to avoid these stomach issues is to use a form of creatine called Creatine HCL. This form of creatine is more soluble and bioavailable than regular creatine monohydrate. Also, a much smaller dose may be needed to achieve the same effect in regards to strength and muscle gain.

www.examine.com/faq/what-is-the-best-form-of-creatine.html

When is the Best Time to Take Creatine?

If you are taking the recommended dose of creatine every day, it won’t make a huge difference what time of day you take it. However, some research does suggest that taking creatine post workout may lead to superior results. Check out the research reference on PubMed here:

www.ncbi.nlm.nih.gov/pubmed/23919405

5 Big Benefits of Creatine Supplementation:

Now let’s take a look at a few of the impressive benefits of creatine.

1. Quick Energy & Faster Recovery during High Intensity Exercise:

Creatine will help you lift more weight and recovery more quickly, which can lead to greater strength gains. Studies indicate that “…Creatine can act though a number of possible mechanisms as a potential ergogenic aid but it appears to be most effective for activities that involve repeated short bouts of high-intensity physical activity.”

Check out the research:

www.ncbi.nlm.nih.gov/pubmed/15707376

2. Creatine Leads to Greater Muscle Mass:

Research demonstrates that as part of a strength training program, prolonged creatine supplementation is met with an increased muscle growth rate as well as cell volumnization. So you get stronger AND bigger… what more can you ask for?

www.examine.com/supplements/Creatine/

3. Creatine Inhibits Myostatin:

Check out this freakishly huge, muscular bull. Wanna know how he got this way? No, he’s not on the juice. His myostatin production has been removed or is severely inhibited.

What’s myostatin?

Myostatin is a protein synthesized in our skeletal muscle that basically governs how much muscle we can potentially gain. This will determine our genetic potential to gain muscle mass.

When myostatin is decreased or removed, muscle cells are allowed to freely grow or multiply more quickly, leading to massive gains!  Well, during my research for creatine I came across a study that demonstrated how oral administration of creatine has a myostatin-inhibiting effect. Just one more reason to supplement with creatine!

Check out the studies on creatine and myostatin:

www.ncbi.nlm.nih.gov/pubmed/20026378

www.ergo-log.com/creatinemyostatin.html

4. Creatine Increases IGF-1:

Did you know that creatine has also been proven to increase IGF-1 in your muscles post-workout? IGF-1 is responsible for tissue growth and repair (including muscle), which makes creatine an even more essential part of your training supplementation plan, if your goal is to gain muscle mass.

Link To IGF 1 Study:

www.ncbi.nlm.nih.gov/pubmed/18708688

5. Creatine Enhances Brain Function:

A study published in the prestigious Neuroscience, showed that supplementing with creatine will enhance brain function. This is especially true for vegetarians and vegans, who typically have VERY low levels of creatine in their diet and in their body. Also check out this study relating creatine supplementation to brain performance:

www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/pdf/14561278.pdf 

With so many benefits and so little downside, I can’t see any reason not to use this supplement, if your goal is to gain or maintain muscle, get stronger, or improve performance.