Creatine... Not Just for Athletes

If you have heard of creatine, you likely associate it with big, bulky bodybuilders. This could not be further from the truth.

What is creatine?

Creatine is a molecule produced in the body from the building blocks of protein called amino acids. The majority of creatine is produced in the liver (2g per day), and to lesser extent in the kidneys and pancreas (1gram per day). Most of the body’s creatine is stored in the muscles and some in the brain. The body’s most powerful units of energy are stored in creatine, known as phosphocreatine. This phosphocreatine is donated to adenosine diphosphate (ADP), allowing it to restore energy under high intensity conditions such as exercise or mental work.

Sources of Creatine

Creatine is most prevalent in red meat (1gram per lb) and fish (0.5g per lb). It can also be supplemented in capsule or powder form.

Benefits of Creatine

Creatine is one of the most investigated supplements in the world, with research on its safety and efficacy starting over 25 years ago.

Strength, muscle size and sports performance. When describing how creatine works to athletes or fitness enthusiasts, I like to use the overdraft analogy. We all have a certain amount of energy in our muscles (think of this like the savings in your bank account), and creatine is like our overdraft. So, when we use up our savings during exercise, we can tap into our overdraft (creatine stores) to allow us to perform a few more repetitions of weights or sprints. This may not seem like much, but being able to perform a couple of more repetitions every session will lead to strength, speed and size gains over time. For this reason, creatine is very beneficial for athletes involved in high-intensity intermittent sports that require rapid recovery such as GAA. Creatine has also been shown to improve strength and endurance performance.

Injury prevention/rehabilitation. Research has indicated that oral creatine may aid post-exercise recovery, help in preventing and/or minimising the severity of injury, enhance rehabilitation from injury, and could help athletes sustain high volume training loads. A recent study on American football collegiate athletes examined injury rates during a 4 month season. They reported that those who supplemented with creatine (0.03 g/kg/day for 4 months) experienced less muscle cramping, dehydration, and muscle soreness. Furthermore, creatine has been shown to help rehabilitation from concussion.

Cognition and brain health. Research into creatine and cognitive function is still in its infancy. However, reports have suggested that creatine supplementation may improve performance during cognitive tasks, especially in older adults, vegetarians and stressed individuals. It has also been suggested that oral creatine administration may improve short-term memory, reduce mental fatigue, and offset the effects of sleep deprivation in healthy individuals.

Skeletal muscle loss and bone health. Accumulating evidence suggests that creatine supplementation, with or without resistance training, may help counteract age-related declines in skeletal muscle mass, strength and bone mineral density. Creatine has also been shown to potentially decrease the risk of falls in older adults.

Skin aging. Early research suggests that human skin cells, energetically recharged by supplementing with creatine, are significantly better protected against oxidative stress and UV damage This may have positive implications for premature skin aging and skin damage. Further studies have suggested that topical application of creatine in face creams may reduce wrinkles, improve skin sag and minimise sun damage.

Creatine Side Effects

Most of the myths surrounding the dangers of creatine have been proven to be false. Studies to date have found no kidney damage in healthy individuals. However, if supplementing with creatine in a dehydrated state, stomach cramping, diarrhoea and nausea can occur. Another potential side effect is water retention which may result in weight gain. To negate this, smaller doses can be taken over a longer period of time.

What form of creatine should be taken?

There are many forms of creatine on the market. Creatine monohydrate is the most commonly researched form and is therefore deemed the safest and most effective.

Creatine dosage

There are two dosing protocols for taking creatine: a loading dose of 20g per day (4 x 5g doses) can be taken for 5 days; a maintenance dose of 3-5g per day for 28 days. Both protocols are effective, but the loading dose may result in water retention.

Creatine interactions

Caffeine has been suggested to reduce the efficacy of creatine, so best to take them at separate times. Furthermore, creatine may be broken down in water so it is not advised to let creatine sit in a water bottle for extended periods.

Where can I get purchase it?

Creatine can be purchased in most health shops or online through supplement companies. If you are a competing athlete, please ensure that you check that the supplement you are choosing is listed on the Informed Sport website as an approved supplement.