Whether you’re new to lifting or a seasoned athlete, chances are you’ve heard about Creatine. Maybe you’re considering trying it yourself. Creatine is known for boosting work capacity and muscle output – benefits that naturally enhance athletic performance and physique. But what exactly can it do for you? How much should you take, and are there any side effects? Let’s dive in.
What is Creatine?
Creatine is not a synthetic compound or steroid. It’s a naturally occurring amino acid, one of the building blocks of protein in muscle tissue. Your body produces creatine in the liver, pancreas, and kidneys, and you can also get it from food sources such as red meat and fish.
Why Take Creatine?
All cells in your body, including muscle cells, are powered by adenosine triphosphate (ATP) – the energy currency of your body. Walking, lifting, or even scrolling through social media all use ATP. During intense exercise, ATP levels can deplete, which is where creatine helps.
Creatine is stored in your muscles as phosphocreatine, which your body can quickly use to regenerate ATP molecules, providing a rapid energy boost during high-intensity activity.
Benefits of Creatine
- Muscle Growth: Creatine draws water into muscle cells initially, supporting muscle volume, and long-term increased work capacity helps muscle growth over time.
- Strength and Power: By enhancing ATP production, creatine supports greater strength and energy for high-intensity performance.
- Brain Function: Since the brain uses a lot of ATP daily, creatine supplementation has been correlated with improved cognitive performance.
Dosage Guidelines
There are two main approaches to creatine supplementation:
- Creatine Loading: Take 20 grams per day for 5-7 days to saturate your muscles, then continue with 3-5 grams per day.
- Consistent Dosage: Skip the loading phase and take 3-5 grams per day. Your muscles will reach full creatine levels in 3-4 weeks.
Are There Side Effects?
Concerns about creatine affecting kidney health are largely due to confusion with creatinine, a metabolic byproduct. Multiple studies show creatine is safe, with no adverse changes in kidney or liver biomarkers. Long-term studies also indicate no harm to healthy athletes. However, if you have pre-existing kidney or liver conditions, or diabetes, consult your doctor before taking creatine.
Recommended Product
If you want a high-quality creatine supplement, Ten Performance’s Pro-Creatine is an excellent choice. It’s manufactured with clean ingredients and hand-filled to avoid unnecessary additives, providing a pure and effective supplement to support your performance goals.
References
- Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: An update. Journal of the International Society of Sports Nutrition, 9, 33. https://doi.org/10.1186/1550-2783-9-33
- Deldicque, L., Theisen, D., et al. (2007). Creatine enhances differentiation of myogenic C2C12 cells by activating p38 and Akt/PKB pathways. American Journal of Physiology. Cell Physiology, 293(4), C1263-1271. https://doi.org/10.1152/ajpcell.00162.2007
- Gann, J.J., et al. (2015). Effects of creatine supplementation and resistance training on skeletal muscle uptake. J Int Soc Sports Nutr, 12(Suppl 1), P2. https://doi.org/10.1186/1550-2783-12-S1-P2
- Groeneveld GJ, et al. (2005). Few adverse effects of long-term creatine supplementation. Int J Sports Med, 26(4), 307-13.
- Gualano B, et al. (2010). Effect of short-term high-dose creatine on GFR in a single-kidney individual. Am J Kidney Dis, 55(3), e7. doi:10.1053/j.ajkd.2009.10.053
- Poortmans JR, Francaux M. (1999). Long-term oral creatine supplementation does not impair renal function in healthy athletes. Med Sci Sports Exerc, 31(8), 1108-10.
- Mayhew DL, et al. (2002). Effects of long-term creatine supplementation on liver and kidney functions in American college football players. Int J Sport Nutr Exerc Metab, 12(4), 453-60.
