Creatine
How does it work and is it right for me?
Creatine has been studied for decades in its regard to improving physical performance in athletes. It is undoubtedly the most well-studied sports nutrition supplement available on the market today and is used as a main ingredient in many sports supplements. The media has created some hype in the past which has confused many consumers as to the effectiveness and safety of supplementation with creatine.
Myths about creatine:
- Creatine supplementation causes renal distress
- This claim followed a report of a 25 year old male that presented with kidney dysfunction. However, this condition was pre-existing before he had supplemented with creatine.
- There is no evidence to date to support the idea that normal creatine intakes (< 25g daily) in otherwise healthy adults causes kidney dysfunction.
- Creatine supplementation causes cramping, dehydration, and/or altered electrolyte status
- There is no evidence to date to support that creatine supplementation alone contributes to any of these.
- All weight gain during creatine supplementation is due to water retention
- Studies have shown that subjects that supplement with creatine typically gain about twice as much lean body mass (2-4 pounds) during a 4-12 week period.
- Long-term effects of creatine are completely unknown
- Long-term creatine supplementation 4-8 grams daily for up to 3 years has been studied in children with creatine synthesis deficiencies and neuromuscular disorders.
What does creatine do in the body?
First of all, lets talk about what creatine is and what it does in the body. Approximately 95% of creatine in the body in found in skeletal muscle tissue. The human body synthesizes 1 to 2 grams of creatine a day, primarily in the liver, kidneys, and pancreas. We also obtain creatine from dietary sources, such as fish and meats. For example, one pound of fresh uncooked steak contains about 2 grams of creatine. Intestinal absorption of creatine is nearly 100%. Creatine in skeletal muscles exists in dynamic equilibrium with phosphocreatine. About 2/3rds of the creatine found in skeletal muscle is stored as phosphocreatine while the remainder is stored as free creatine. The total pool of creatine for the average person is approximately 120 grams. The body breaks down about 1-2 grams of creatine daily into creatinine which is excreted by the kidneys. Creatine stores are then replaced via dietary sources and synthesis from glycine, arginine, and methionine.
Body stores of phosphocreatine in skeletal muscle serve as a precursor to the energy molecule of the body, adenosine triphosphate (ATP). Higher levels of creatine are enhance the ability to renew ATP for short 10-20 second energy bursts and improve resynthesis of phosphocreatine during recovery from intense exercise. More phosphocreatine = faster/greater potential for ATP regeneration.
What is the right dose to take?
Persons with low muscle stores or who eat very little or no meat will likely experience and increase of 20-40% in muscle creatine stores. Where as those with relatively large muscle stores will experience and increase of 10-20%. This can be achieved in two different ways:
- Loading with 0.3 grams/kg of body weight (max of 25 grams daily) for 5-7 days followed by 5 grams daily thereafter
- Supplementing with 5-10 grams daily for 28 days
- Studies have also shown that co-supplementing with 3-6 grams of beta-alanine can produce greater effects then with creatine alone.
- The addition of 40-90 grams of carbohydrate can also enhance muscle retention of creatine.
What results can I expect?
Creatine supplementation has been clinically shown to produce significant improvements in the following areas:
- Maximal power/strength by 5-15%
- Work performed during sets of maximal effort muscle contractions 5-15%
- Single effort sprint performance 1-5%
- Work performed during repetitive sprint performance 5-15%
- Increase body mass by 1-2 kg in first week of loading due to and increase in muscle water
Are some formulations of creatine better than others?
Creatine monohydrate (Creapure) is by far the most studied form of creatine on the market today. There is not much evidence to day supporting other forms of creatine as superior in any way other than stability in solution. Creatine monohydrate is known to rapidly begin breaking down to creatinine once it is in solution. So formulations that have made changes to stabilize creatine in solution without affecting absorption would potentially provide better delivery to the muscle tissue with lower dosages.
Popular creatine formulations on the market:
- Creatine monohydrate (Creapure)
- Creatine PH buffered (Kre-alkalyn and Crea-trona)
- Creatine-glycerol-phosphate (CGP)
- Creatine magnesium chelate (Creatine Magnapower)
- Creatine HCL
- Creatine ethyl ester
- Creatine anhydrous
- Creatine alpha-ketoglutarate
- Tri creatine citrate
Which formulation to should you choose? Creatine monohydrate is the most well-studied and often cheapest available. Look for micronized, pharmaceutical grade products that have been HPLC tested for purity. If you want to expand you horizon look to products that have stabilized creatine in solution such as CGP and Kre-alkalyn or combo products like Blonyx creatine + HMB.
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