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What is Creatine and What Does it do?

What is Creatine and What Does it do?

What is Creatine and What Does it do?Creatine is the number one supplement for improving performance in the gym.Studies show that it can increase muscle mass, strength and exercise performance (1, 2).

Additionally, it provides a number of other health benefits, such as protecting against neurological disease (3, 4, 5, 6).

Many people believe that creatine is unsafe and has lots of side effects, but these are not supported by evidence (7, 8).

In fact, it is one of the most studied supplements ever, and has an outstanding safety profile (1).

This detailed guide explains everything you need to know about creatine.

What is Creatine?

Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.

Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance (1).

Chemically speaking, it shares many similarities with amino acids. The body can produce it out of the amino acids glycine and arginine.

Several factors affect your body’s creatine stores, including meat intake, exercise, amount of muscle mass and levels of hormones like testosterone and IGF-1 (9).

About 95% of the body’s creatine is stored in muscles, in the form ofphosphocreatine. The other 5% are stored in the brain, kidneys and liver (9).

When you supplement, you increase your stores of phosphocreatine. This is a form of stored energy in the cells, as it helps your body produce more of a high-energy molecule called ATP.

ATP is often called the body’s energy currency. When you have more ATP, your body can perform better during exercise (9).

Creatine also alters several cellular processes that lead to increased muscle mass, strength and recovery (1, 2).

Bottom Line: Creatine is a substance found naturally in your body, particularly muscle cells. It is commonly taken as a supplement.

How Does Creatine Work?

There are several ways that creatine can improve health and athletic performance.

In high-intensity exercise, its primary role is to increase the phosphocreatine stores in your muscles.

The additional stores can then be used to produce more ATP, which is the key energy source for heavy lifting and high-intensity exercise (10, 11).

Creatine also helps you gain muscle in other ways, including:

Boost work load: It can enable more total work or volume in a single training session, which is a key factor in long-term muscle growth (12).

Improve cell signaling: Supplementation can increase satellite cell signaling, where signals to the muscles help with repair and new muscle growth (13).

Raise anabolic hormones: Studies have shown that there is a large rise in hormones, such as IGF-1, after supplementation (14, 15, 16).

Increase cell hydration: It is well known for increasing the water content within muscle cells. This causes a cell volumization effect that may play a role in muscle growth (17, 18).

Reduce protein breakdown: Supplementation may also help increase total muscle mass by reducing muscle breakdown (19).

Lower myostatin levels: Elevated levels of the protein myostatin are well known for slowing or totally inhibiting new muscle growth. Supplementing can reduce these levels, increasing growth potential (20).

Creatine supplements also increase phosphocreatine stores in the brain. This may improve brain health and protect from neurological disease (3, 21, 22, 23, 24).

Bottom Line: Creatine helps you gain muscle in several different ways. It gives your muscles more energy and leads to changes in cell function that increase muscle growth.

The Effects of Creatine on Muscle Gain

Creatine is very effective for short-term and long-term muscle growth (25).

It has benefits for a variety of people, including sedentary individuals, the elderly and elite athletes (17, 25, 26, 27).

One 14-week study of the elderly found that adding creatine to a weight training program significantly increased leg strength and muscle mass (27).

A 12-week study in weight lifters found that the supplement increased muscle fiber growth two to three times more than training alone. The increase in total body mass also doubled, along with their bench press one-rep max (28).

A large comparison of the most popular supplements found creatine to be the single most beneficial supplement available for adding muscle mass (1, 25).

You can find a more detailed review of the effects on muscle growth in this article.

Bottom Line: Supplementing can lead to significant increases in muscle mass. This applies to both untrained individuals and elite athletes.

Effects on Strength and Exercise Performance

Creatine can also improve strength, power and high-intensity exercise performance.

A research review found that adding it to a training program increased strength by 8%, weight lifting performance by 14% and bench press one-rep max by up to 43%, compared to training alone (29).

In well-trained strength athletes, 28 days of supplementation increased bike sprinting performance by 15% and bench press performance by 6% (30).

It has also been tested during intense over-training blocks, shown to help maintain strength and training performance while increasing muscle mass (31).

These noticeable improvements are primarily caused by increased capacity to produce ATP.

Normally, ATP becomes depleted after 8-10 seconds of high-intensity activity. Supplementation helps you produce more ATP, allowing you to maintain optimal performance for a few seconds longer (10, 11, 32, 33).

Here are some more details on creatine’s effects on exercise performance.

Bottom Line: Creatine is one of the best supplements for improving strength and high-intensity exercise performance. It works by increasing your capacity to produce ATP energy.

The Effects of Creatine on The Brain

One of the most exciting prospects has to do with brain health and the treatment of neurological diseases.

Like muscles, the brain stores phosphocreatine and requires plenty of ATP for optimal function (21, 22).

Supplementing has been suggested to improve the following conditions:

Alzheimer’s disease (34).

Parkinson’s disease (3).

Huntington’s disease (24).

Ischemic stroke (35).

Epilepsy (36).

Brain or spinal cord injuries (37).

Motor neuron disease (38).

Memory and brain function in the elderly (39).

Despite the potential benefits of creatine for treating neurological disease, most current research has been performed in test animals.

However, one study was conducted in children with traumatic brain injury. The six-month study found a 70% reduction in fatigue and a 50% reduction in dizziness (40).

For general brain function, human research suggests that it can benefit the elderly, vegetarians and those at risk of neurological diseases (39, 41).

Vegetarians tend to have low creatine stores because they don’t eat meat, which is the main natural dietary source.

One study in vegetarians found that supplementing caused a 50% improvement in a memory test and a 20% improvement in intelligence test scores (21).

Although it can be beneficial for the elderly and those with reduced stores, research shows no effect on brain function in healthy adults (42).

Bottom Line: Creatine may reduce symptoms and slow the progression of some neurological diseases, although more research is needed in humans

Other Health Benefits of Creatine

Research has also shown that it may:

Lower blood sugar levels (5, 43, 44).

Improve muscle function and quality of life in the elderly (27, 45, 46, 47).

Help treat non-alcoholic fatty liver disease (48).

However, more research is definitely needed in these areas.

Bottom Line: Creatine may help with blood sugar control and fatty liver disease. It may also have various benefits for the elderly.

Different Types of Creatine Supplements

The most common and most researched form is called creatine monohydrate.

Then there are many other forms available, some of which are claimed to be superior. However, there is no evidence that the other forms are better (1, 7, 49).

Creatine monohydrate is very cheap and is supported by hundreds of studies. Until new research shows otherwise, this seems to be the best option.

Bottom Line: The best form you can take is called creatine monohydrate, which has been used and studied for decades.

Dosage Instructions

Many people who supplement start with a “loading phase.” This strategy leads to a rapid increase in muscle stores.

To load with creatine, take 20 grams per day for 5–7 days. This should be split into four 5-gram servings throughout the day (1).

Absorption may be slightly improved with a carb or protein-based meal due to the release of insulin (50).

Following the loading period, take 3–5 grams per day to maintain the elevated levels within the muscle. There is no benefit to cycling creatine, so you can stick with the 3-5 gram dose for a long time.

If you choose not to do the loading phase, you can simply consume 3–5 grams per day. However, it may take three to four weeks to maximize muscle stores (1).

As creatine pulls water into the muscle cell, it is also advisable to take it with a glass of water and stay well hydrated throughout the day.

Bottom Line: To load with creatine, take 5 grams, four times per day for 5–7 days. Then take 3–5 grams per day to maintain.

Safety and Side Effects

Creatine is one of most well-researched supplements available, and studies lasting up to four years have shown no negative effects (8, 51).

One of the most comprehensive studies to date measured 52 blood markers and found no adverse effects following 21 months of supplementation (8).

There is also no evidence that it harms the liver and kidneys in healthy people who take normal doses. That being said, people with pre-existing liver or kidney problems should consult with a doctor before supplementing (8, 51, 52).

Although people often believe it can cause dehydration and cramps, this is not supported by research. In fact, studies have shown it can reduce cramps and dehydration during endurance exercise in high heat (53, 54).

You can read more about creatine’s safety and side-effect profile in this article.

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Advantages and disadvantages of Creatine.

Advantages and disadvantages of Creatine.

Advantages and disadvantages of Creatine.Creatine is the primary sports activities performancesupplement obtainable (1).But regardless of its research-backed advantages, some folks keep away from creatine as a result of they’re afraid that it’s dangerous for well being.

Some declare it causes weight achieve, cramping, digestive, liver or kidney issues (2).

Nonetheless, a assessment of the proof suggests these claims should not supported by analysis (1).

This text gives an evidence-based assessment of creatine’s security and unwanted effects.

The Myths Surrounding Creatine’s Facet Results

Relying on who you ask, the instructed unwanted effects of creatine might embody:

Kidney harm.

Liver harm.

Kidney stones.

Weight achieve.

Bloating.

Dehydration.

Muscle cramps.

Digestive issues.

Compartment syndrome.

Rhabdomyolysis.

Moreover, some folks wrongly declare that creatine is an anabolic steroid, that it’s unsuitable for girls or youngsters or that it ought to solely be utilized by skilled athletes or bodybuilders.

Regardless of all this, the Worldwide Society of Sports activities Diet regards creatine as extraordinarily secure and concludes it is among the most useful sports activities dietary supplements obtainable (1).

Main researchers who’ve studied creatine for a number of many years additionally conclude that it is among the most secure dietary supplements in the marketplace (2).

One research investigated 52 well being markers, taking blood samples earlier than and after 21 months of creatine supplementation. They discovered no antagonistic results (2).

Creatine has additionally been used to deal with numerous ailments and well being issues, includingneuromuscular problems, concussions, diabetes and muscle loss (1, Three, four, 5).

Backside Line: Though there are various claims of unintended effects and issues of safety for creatine, none of them are supported by analysis.

What Occurs to Creatine within the Physique?

Creatine is discovered all through the physique, with 95% being saved within the muscle groups (6).

It’s obtained from meat and fish and may also be produced within the physique from amino acids (7).

Nonetheless, what you get from the weight-reduction plan and is produced in your physique is normally not sufficient to maximise muscle creatine shops.

The common shops are about 120 mmol/kg, however creatine dietary supplements can elevate these shops to round 140–150 mmol/kg, as proven within the graph beneath (eight).

Throughout high-intensity train, the saved creatine helps the muscle tissue produce extra power. That is the primary cause that creatine enhances train efficiency (9).

When you fill your muscle creatine shops, any extra is damaged down into creatinine, which is metabolized by the liver and excreted within the urine (eight).

Backside Line: 95% of the creatine in your physique is saved in muscle tissues. There it supplies elevated vitality for high-intensity train.

Does Creatine Trigger Dehydration and Cramps?

Creatine alters the physique’s saved water content material, driving further water into the muscle cells (10).

This truth could also be behind the speculation that creatine causes dehydration. Nonetheless, this shift in mobile water content material is minor, and no analysis helps the claims about dehydration.

A Three-year examine of faculty athletes discovered that the creatine group really had fewerinstances of dehydration, muscle cramps or muscle accidents. In addition they had fewer missed classes attributable to sickness or damage (11).

One research examined creatine use throughout train within the warmth, which ought to usually speed up cramping and dehydration. Throughout a 35-minute biking session in 99° F (37° C) warmth, researchers discovered no results attributable to creatine (12).

Additional examination through blood exams additionally confirmed no distinction in hydration or electrolyte ranges, which play a key function in muscle cramps (12).

Most likely essentially the most conclusive analysis has been carried out in people undergoinghemodialysis, a medical remedy which will trigger muscle cramps. Researchers discovered creatine truly decreased cramping incidents by 60% (13).

Based mostly on the present proof, creatine does not trigger dehydration or cramping. If something, it might really be protecting.

Backside Line: Creatine use doesn’t improve the danger of cramps and dehydration, and may very well scale back the chance of those situations.

Creatine and Weight Acquire

Analysis has completely documented that creatine dietary supplements trigger a fast rise in physique weight.

After 1 week of high-dose loading of creatine (20 grams/day), weight will increase by round 2–6 lbs (1–Three kg) as a consequence of elevated water within the muscle mass (1, 14).

Over the long run, research have proven that physique weight could proceed to extend to a larger extent than in non-creatine customers. Nevertheless, weight acquire is because of elevated muscle development and never elevated physique fats (15).

For many athletes, the extra muscle is a optimistic adaptation that will enhance sports activities efficiency. Additionally it is one of many primary causes individuals take creatine, so it shouldn’t be thought-about as a “aspect impact” (1, 14).

Elevated muscle can also have advantages for folks such because the aged, people with weight problems and people with sure ailments (16, 17, 18, 19, 20).

Backside Line: Weight achieve from creatine is because of elevated water content material inside the muscle and long-term muscle development, not fats storage.

Creatine’s Results on the Kidneys and Liver

Creatine can barely increase ranges of creatinine within the blood. Creatinine is usually measured to diagnose kidney or liver issues.

Nevertheless, the truth that creatine raises creatinine ranges doesn’t imply that it’s harming your liver or kidneys (21).

Up to now, no examine of creatine use in wholesome people has offered proof of hurt to those organs (1, 22, 23, 24, 25, 26).

A protracted-term examine of school athletes discovered no unintended effects associated to liver or kidney operate. Different research measuring organic markers within the urine additionally discovered no distinction after creatine supplementation (27).

One of many longest research to this point, lasting four years, equally concluded that no unfavorable uncomfortable side effects resulted from creatine dietary supplements (24).

One other common examine typically cited within the media reported kidney illness in a male weightlifter who supplemented with creatine (28).

Nonetheless, contemplating the 1000’s of customers and plenty of research exhibiting no issues, this single case examine is inadequate proof. There have been additionally quite a few different elements concerned, together with further dietary supplements (26, 28).

All this being mentioned, creatine dietary supplements needs to be approached with warning when you have present or earlier liver or kidney points.

Backside Line: Present analysis means that creatine doesn’t trigger liver or kidney issues in wholesome folks.

Does Creatine Trigger Digestive Issues?

As with many dietary supplements or drugs, doses bigger than beneficial could trigger digestive points.

In a single examine, the 5-gram beneficial dose brought on no digestive issues, whereas a 10-gram dose elevated the danger of diarrhea by 37% (29).

Because of this, the really helpful serving is about at Three–5 grams. The 20-gram loading protocol can also be break up into four servings of 5 grams every over the course of a day (1).

Main creatine researcher R.B. Kreider reviewed the information from a number of of his previous creatine research and concluded there was no enhance in digestive issues (30).

Nonetheless, it’s potential that components, elements or contaminants generated in the course of the industrial manufacturing of creatine can result in issues (21, 31).

It’s subsequently really helpful to buy a trusted, high-quality product.

Backside Line: Creatine doesn’t enhance digestive points when the really useful dosages and loading tips are adopted.

Creatine and Drug Interactions

As with all food plan or complement routine, it’s at all times a good suggestion to debate your plans with a physician or different medical skilled earlier than you begin.

You might also want to keep away from creatine dietary supplements if you’re taking any drugs that have an effect on liver or kidney operate.

Such medicines could embody cyclosporine, aminoglycosides, gentamicin, tobramycin, anti-inflammatory medicine like ibuprofen and quite a few others (7).

Creatine may also help enhance blood sugar administration, so if you’re utilizing medicine identified to have an effect on blood sugar, it’s best to talk about creatine use with a physician (5).

You must also talk about creatine use with a physician in case you are pregnant, breastfeeding or have a severe situation reminiscent of coronary heart illness or most cancers.

Backside Line: Creatine might trigger issues for those who take sure sorts of drugs, together with drugs that have an effect on blood sugar ranges.

Different Advised Aspect Results of Creatine

Attributable to elevated water content material inside the muscle, some folks counsel creatine can result in compartment syndrome — a situation that happens when extreme strain builds inside an enclosed house, normally inside the arm and leg muscle tissue.

Though one examine discovered a rise in muscle strain throughout 2 hours of warmth coaching, it resulted primarily from warmth and exercise-induced dehydration (32).

Researchers additionally concluded the strain was short-lived and insignificant.

Rhabdomyolysis, a situation the place muscle breaks down and leaks dangerous proteins, can also be stated to extend with creatine. This delusion originated as a result of a marker within the blood known as creatine kinase will increase with creatine dietary supplements (32).

Nevertheless, this slight improve is sort of totally different from the big quantities of creatine kinase related to rhabdomyolysis. Curiously, some specialists even counsel creatine could also be protecting in opposition to this situation (32, 33).

Some individuals additionally confuse creatine with anabolic steroids, however that is yet one more delusion. Creatine is a totally pure and authorized substance discovered within the physique and in meals equivalent to meat, with no hyperlink to steroids (7).

Lastly, there’s a false impression that creatine is appropriate just for athletes and unsafe for aged individuals, girls or kids. The reality is that there is no such thing as a analysis to counsel it’s unsuitable in really helpful doses for ladies or the aged (1).

Not like most dietary supplements, creatine has really been utilized in kids as a medical intervention for situations corresponding to neuromuscular issues and muscle loss.

Research lasting so long as Three years have discovered no unfavourable results of creatine in youngsters (1, four, 34).

Backside Line: No proof helps any of the myths surrounding creatine, and analysis has consistentely confirmed its wonderful security profile.

Creatine Has an Excellent Security Profile

Creatine has been round for greater than a century and over 500 research assist its security and effectiveness.

It additionally supplies many advantages for muscle and efficiency, might enhance markers of well being and is being utilized in medical settings to deal with quite a lot of ailments (1, four, 5).