Creatine 101: The Truth About Benefits, Side Effects, And Proper Usage
At this point in social media history, creatine draws as much attention as animal protein.
In real-time I see the confusion this causes, because creatine CAN help. Just not as much as you may think. It's not an across the board magic wand as advertised.
What it CAN do is conditional.
Everyone CAN benefit from creatine monohydrate, but not everyone does or will. And not everyone needs to make this investment. That makes creatine supplementation a nice training boost or a wasted resource.
This article helps you determine on which side of the creatine coin you fall.
Today you can expect: what creatine is as an energy system, what supplementation does, the pros and cons of supplementation, whether or not it’s right for you, and how to supplement properly.
Creatine 101: The Truth About Benefits, Side Effects, And Proper Usage
Creatine Phosphate Explained
When you hear “creatine” you probably think about the popular supplement creatine monohydrate. But creatine is also an energy system, creatine phosphate.
It’s naturally occurring within the body, created from amino acids and ultimately helps regenerate adenosine triphosphate (ATP) by translating ADP (adenosine diphosphate) back into ATP.
ATP is chemical energy your body depends on for not only muscle contraction, but for everything your body does. We need it for sustained life.
Our cells constantly turnover ATP and at times creatine phosphate is the dominant way to do so. Mostly for short burst activities like resistance training.
Since it’s all about turning ADP to ATP, this makes creatine phosphate like a refrigerator full of phosphates ready to jump in and prolong intense muscular operations.
What Creatine Monohydrate Does
Some people, IE my mother, assume creatine monohydrate falls somewhere in the steroid category, but not in the slightest. Creatine monohydrate just supplies more of what you get from consuming fish and meat in a higher dose. To produce more energy.
But creatine phosphate doesn’t supply energy directly. ATP is the actual vehicle. Creatine phosphate just expedites the recreation of the actual vehicle. Science time:
“The immediate source of energy for muscular contractions is adenosine triphosphate (ATP). Without sufficient amounts of ATP most cells die quickly. ATP is formed when adenosine diphosphate (ADP) and an inorganic phosphate are combined.” [3]
ADP is ATP minus a phosphate. When energy is needed ATP is hydrolyzed. H2O splits ATP into ADP and an inorganic phosphate.
At rest, ATP in its pure form is already stored in your muscles. The problem is it’s only good for up to 5 seconds.
So you start lifting.. a few seconds in and those ATP stores are kaput. You’ve used up all readily available ATP.
After utilizing ATP what’s left is ADP, it has 2 phosphates, but you need 3 to keep putting that work in.
Again, cells would die without ATP so various methods of replenishment exist in a combination of: creatine phosphate, glycolysis (catabolizing of glucose or glycogen), and oxidation (aerobic, meaning requires oxygen).
Weight training & high intensity interval training are highly anaerobic (not requiring oxygen), so they rely on creatine phosphate and glycolysis to get the deeds done.
When creatine is your dominant energy system, ADP is reused as creatine tacks on an additional phosphate and boom, now there’s three phosphates again. The show goes on.
[3]
If you can more readily recreate ATP you’ll be able to increase your workload for these high demanding festivities. Since ATP is stored in the muscles but runs out rather quickly, you have to constantly replenish to maintain intensity.
With creatine phosphate being the primary or secondary energy system for activity lasting 6-45 seconds. It lines up perfectly with the duration of most resistance training sets.
Note: duration of a particular exercise or given set determines what energy pathway is dominant. We use a degree of all systems at all times. They pass the baton as needed.
Another note: energy systems replenish at various speeds, as well. So implement training rest periods to match your goals.
The Benefits Of Creatine Monohydrate
Once creatine phosphate stores deplete you need a rest period for them to fully recover, usually happens quickly [7]. But the more you have stored the longer you can put off the recovery need.
Supplementation allows you to store more creatine phosphate. More stored means a higher possible workload and more muscle building opportunities. You already store creatine phosphate, but you boost that by up to 20% with supplementation. May not sound like a lot. Try considering the difference 20% more work would make over the next few months or years.
More work also means more calories burned, but back to more muscle building opportunities. That means a higher metabolic rate and more fat loss.
What I’ve yet to mention is creatine aids in muscular hydration by pulling water into your muscles. A hydrated muscle is a fuller muscle and a ready to work muscle.
The greater the load you can handle the greater damage your muscles can withstand and grow from, it isn’t limited there:
More strength and power
More energy
More calorie burning
More hypertrophy
Less catabolism
Muscle hydration
May even have cognitive benefits
Note: in spite of creatine’s recent popularity explosion.. it does NOT alone increase muscle. It is mainly a source to help you increase your workload, which can lead to better gains with proper nutrition and recovery.
The Downside Of Creatine Monohydrate
Creatine’s side effects are few and mild.
Mainly dehydration if your water intake doesn’t rise along with supplementation. Creatine binds with water. So H2O needs will see an increase.
You may also experience bloating the first week of usage. Maybe some water weight too, but with continued use and consistent hydration these symptoms subside.
The Honest Truth On If Creatine Monohydrate Is Right For You
We covered how creatine can assist with weight training stamina for short burst movements. Up to a 20% increase in work output for a given session.
But does that mean you need it?
Answer these 5 questions:
Is your goal to add significant muscle?
Do you consistently reach protein and other nutritional benchmarks?
Are you consistent with resistance training?
Do you push your training to the brink?
Do you systematically implement progressive overload?
If you answered yes to all of the above, creatine monohydrate is a worthy investment.
If you answered no to any of the above, it’d be a waste of resources.
Best Practices For Creatine Monohydrate use
The amount of potential creatine phosphate storage is proportional to muscle size, but our stores aren’t naturally topped off. This is where supplementation enters the picture.
In theory you could fill up directly from food. Creatine is found in fish and meat. But only in trace amounts. You’d have to eat like an old timey king to fully optimize benefits.
There are various types of creatine supplements on the market, however creatine monohydrate has the widest array of studies, is the best, and the cheapest.
Most literature recommends you load up on creatine for 5-7 days on around 20 grams per day. It’s called a loading phase. Afterward you’ll go with 3-10 grams daily in perpetuity.
Note: some time ago I came across what I deemed convincing research, stating to get the most out of creatine you need 0.15 g per pound of lean mass.
Lean mass is how much you weigh minus pounds of body fat. So if your lean mass is 150 pounds you’d get in about 23 grams of creatine per day.
I mention this, because I recall it being a compelling case.. just haven’t been able to relocate it for the life of me 😅. Could be a sign that it was bogus. Almost every reputable publication and/or study states 3-10 grams daily.
NOTE OVER
Creatine can be used at any time, but is most effective post-workout and with carbs.
It’s mostly stored in your muscles, so it’ll be ready when you’re ready. I recommend spreading your doses around in 5 gram servings.
Here’s where I repeat myself: when using creatine monohydrate ensure you hydrate.
This nugget is often overlooked.
Another note: avoid taking your creatine doses alongside caffeine. It seems to step in the way of intercellular absorption.
My Thoughts
Everyone doesn’t need creatine. If you aren’t looking to maximize its benefits by regularly pushing your resistance training to the limit, you’re wasting resources. You’re forcing yourself to increase water intake with no real benefit. Don’t put yourself through that. I’d rather you focus on other elements like protein intake to keep progress rolling along.
So Creatine, It’s About That Time
Creatine naturally derives from amino acids and helps you turnover ATP for short burst movements.
Supplementation isn’t for everyone, but for those it is for—creatine will take your training up a notch. When your training goes up a notch so do your results. Creatine may not add muscle on its own, but it does provide an opportunity for you to increase your workload.
Just make sure you increase your water intake. Dehydration is one of the worst enemies of a trainee.
If creatine is right for you, make it happen. If not, don’t. Regardless, Be Great. There’s greatness in you. Pull it out.
Sources:
[1] examine.com/supplements/creatine/
[3] Nesta: Personal Fitness Training Manual
[5] Sciencedirect.Com/Topics/Neuroscience/Creatine-phosphate