Creatine is a popular sports supplement due to its tendency to improve muscular strength and performance, along with evidence it can assist in injury and post-exercise rehabilitation. While creatine can be synthesised in the liver and kidneys, it can be consumed by eating meat products (particularly red meat and seafood), or through supplementation.
So, what is creatine, and how does it work?
Creatine is not a protein, rather it is a byproduct of protein synthesis created through the combination of three amino acids. While also used to transfer energy around the body, creatine’s primary function is to convert ATP, or adenosine triphosphate, into muscle tissue, providing short, sharp bursts of energy, power and strength. Because of this, creatine has long been popular with athletes requiring fast, powerful movements, such as bodybuilders, weightlifters, and sprinters. For females, it has been found to also support improved bone density, mood, and cognitive function, particularly when combined with strength training during menopause. Along with evidence that intake assists in injury rehabilitation, there is also emerging evidence that creatine supplementation also benefits endurance athletes.
This stance is supported by numerous studies and The International Society of Sports Nutrition, which have come to the same conclusion – that creatine supplementation not only aids in improving muscular strength and power, but also increases ATP production speed. Faster regeneration of ATP supports faster recovery and therefor injury rehabilitation. An ingestion timeframe of 96hrs (4 days) post-exercise has been determined as optimal for this to take effect. Additionally, creatine intake has been found to positively impact endurance athlete performance, with suggestions this supplementation improves glycogen storage (energy reserves) and thermoregulation (stabilising of internal body temperature) in athletes competing for extended periods of one hour or longer.
While dosage recommendations change, there is support for an initial short saturation period, where muscle creatine storage levels are optimised, before reducing to a lower maintenance level for an extended period. A recommend creatine supplementation is 0.3g/kg/day for an initial 5-7 days, before reducing to 0.05g/kg/day in maintenance phase for the average athlete. Putting this simply, taking 20-25g per day for 5-7 days, followed by 3-5g daily, will provide support and benefit to the average fitness enthusiast. For those training for more specific goals, use the measurement guide provided, or seek professional advice.
While clearly beneficial, there are some factors to consider when supplementing with creatine. There are varying forms of creatine, however, the general consensus is that creatine monohydrate is the most effective, affordable and researched form available. Importantly, creatine is not recommended for people with existing kidney disorders/renal dysfunction as it can worsen the condition. Generally, concerns regarding creatine supplementation causing gastrointestinal distress, weight gain and dehydration are more dependent on correct use of supplement rather than creatine itself.
As with all supplements, consumption should remain within accepted ranges to ensure optimal health and safety. In other words – keep to the recommended dosage amounts!