Creatine 101

 


What is Creatine Monohydrate?

Creatine is a naturally occurring compound found in muscle cells. It plays a critical role in the production of adenosine triphosphate (ATP), which is the primary energy source for high-intensity exercise. While creatine is found in foods such as red meat and fish, supplementation ensures optimal muscle saturation and improved athletic performance.

Why does everyone take it?

Creatine has so many benefits, and with decades of research behind it showing how safe it is you can see why people swear by it (including myself).  I will dive into benefits fully shortly but the TLDR would be; increases muscle mass, increases performance, cognitive benefits, recovery benefits and how safe it really is. 

List of Benefits!

Enhanced Strength and Power Output

Creatine monohydrate supplementation has been extensively studied for its impact on strength and power. A meta-analysis published in the Journal of the International Society of Sports Nutrition (JISSN) found that creatine supplementation can increase strength gains by 8-14% compared to placebo groups. This is particularly beneficial for resistance training and explosive sports such as sprinting and weightlifting.

Increased Muscle Mass

Creatine promotes muscle hypertrophy through increased intracellular water retention and greater training volume. Research from Medicine & Science in Sports & Exercise indicates that individuals supplementing with creatine experience significantly higher muscle mass gains than those relying solely on diet and training.

Improved High-Intensity Exercise Performance

By replenishing ATP stores more rapidly, creatine allows athletes to sustain high-intensity efforts for longer periods. A study in Sports Medicine highlights that creatine supplementation enhances repeated sprint performance and resistance training endurance.

Faster Recovery and Reduced Muscle Damage

Creatine has been shown to reduce muscle damage and inflammation following intense exercise. A study published in Amino Acids reported that creatine supplementation reduces markers of muscle damage and oxidative stress, which accelerates recovery and reduces soreness.

Cognitive and Neurological Benefits

Beyond physical performance, creatine has potential cognitive benefits. Research in Neuropsychology suggests that creatine supplementation improves brain function, particularly in tasks requiring short-term memory and rapid processing speed. Additionally, studies indicate potential neuroprotective effects that may benefit ageing populations and those with neurological disorders.

Safe and Well-Tolerated

Despite myths suggesting kidney or liver damage, extensive research confirms creatine’s safety. The Journal of the International Society of Sports Nutrition states that long-term creatine use, even at high doses, poses no adverse health risks in healthy individuals. There has been some reports of GI discomfort but this is not a common occurrence and is normally solved by things like splitting the dose over two portions eg half scoop twice a day.

How to Use Creatine Monohydrate

  • Dosage: While it can be common to hear of a loading phase this isn't necessary, and just taking 3g-10g per day depending on bodyweight would be enough.

  • Timing: While creatine can be taken at any time, some studies suggest post-workout consumption enhances muscle uptake, although the evidence isn't fully formed on this.

  • Hydration: Creatine increases water retention in muscles, making proper hydration essential. Make sure you always keep up with water intake regardless of this but it will help.


My Conclusion:

I love creatine! I take 5g everyday first thing, and I have really noticed a difference in taking it to when I can't (holiday etc). With it being safe to use and the massive amount of benefits, regardless of training style, I would say this is a must have supplement for anyone not just fitness enthusiasts. I will list a few studies I have read while researching this incase you would like to delve into the subject further.




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