The Misunderstood World of Creatine: A Personal Reflection

When I first ventured into the world of fitness and began frequenting my local gym, I was swarmed with advice from every direction. Amidst the plethora of information about sets, reps, and nutrition, one word consistently caught my attention: creatine. Conversations among fellow gym-goers painted it as a beneficial substance capable of great results. Yet, at home, its mention triggered disapproving glances from my parents, who had their set of apprehensions stemming from widely circulated misconceptions.

In those early days, my understanding of creatine was overshadowed by confusion. To my parents, and indeed many from their generation, creatine was inextricably linked with steroids, a notorious substance associated with professional athletes, cheating scandals, and a host of health issues. My mother would often warn me, saying things like, "You don’t know what those things do to your body!" or "It’s not natural to take supplements like that." Their genuine concern arose from a place of love, of course. However, it also highlighted a broader issue: the widespread misinformation surrounding dietary supplements and their effects.

This initial phase of confusion prompted me to dive deeper, seeking out credible sources and sifting through scientific literature to understand creatine's true nature. While steroids are synthetic substances that mimic testosterone to increase muscle size and strength, creatine is a naturally occurring compound found in our muscles. It plays a vital role in producing energy during high-intensity, short-duration activities like lifting weights or sprinting.

As I grew more knowledgeable, I realised the importance of dispelling myths, not just for personal clarity but also to address the general lack of understanding. It became my mission to educate, starting with my parents, about the distinction between creatine and steroids and how misinformation can cast a shadow over beneficial and natural aids to performance.

Today, as I look back, I'm grateful for those initial misconceptions. They pushed me to become a more informed athlete and gym-goer or gym bro. They taught me the significance of understanding what goes into my body and helped me bridge the generational gap in knowledge about fitness supplements in my household. In the vast realm of health and fitness, it's imperative that we question, learn, and spread the right information, not just for ourselves but for everyone around us.

Unravelling the Benefits of Creatine Monohydrate in Bodybuilding and Strength Training

Creatine monohydrate is one of the most popular and well-researched supplements in the fitness industry. In recent years, creatine monohydrate has steadily become a staple in the supplement regimens of bodybuilders, athletes, and strength training enthusiasts.

This organic compound, naturally produced in the human body from amino acids, is pivotal in the rapid production of energy in muscles and has a deep-seated role in improving exercise performance.

This article explores the array of benefits it offers, alongside considering the downsides, while diving into research-based evidence attesting to its efficacy and safety.

The Pros

Boosting Muscle Strength and Mass

A considerable body of research, including a comprehensive review published in the Journal of International Society of Sports Nutrition (1), has consistently demonstrated that creatine supplementation can help increase muscle mass and strength.

Creatine's primary function is to increase the phosphocreatine stores in your muscles. These increased stores can be used to produce more adenosine triphosphate (ATP), the key energy molecule, leading to improved high-intensity exercise performance (2). Over time, this can contribute to muscle growth. Creatine aids in the synthesis of proteins that create new muscle fibres, thereby acting as a potent muscle-building agent.

Enhancing Exercise Performance

Creatine is known to augment one’s performance in high-intensity, short-duration activities like weightlifting, including strength, power, and sprint ability (3). This is primarily because it helps in the regeneration of ATP, the fundamental currency of energy in the body. Making creatine a valuable supplement for both strength and endurance athletes.

Improved Muscle Recovery

Post-exercise recovery is equally important, and creatine has shown potential in reducing muscle cell damage and inflammation following exhaustive exercise, thus aiding in quicker muscle recovery.

Brain Health

While more research is needed, some studies suggest creatine could have neuroprotective properties and be beneficial for brain health (4).

Research-Based Evidence of Safety and Effectiveness: Safe for Most People

Hundreds of studies have shown that creatine monohydrate is safe when used as directed (5). A comprehensive review in 2007 established its safety profile, suggesting that short-term and long-term use of creatine monohydrate by healthy individuals is safe (9). Another review in 2017 found that creatine improves strength and power across various sports (3).

There are also several long-term studies (up to 5 years in duration) that suggest creatine does not produce any harmful side effects in healthy individuals.

Kidney and Liver Health: Concerns have been raised about the potential effects of creatine on kidney and liver health. However, the current body of research does not support the notion that creatine supplementation has adverse effects on kidney or liver function in individuals without medical conditions healthy individuals. Individuals with pre-existing kidney disease or those at risk for kidney disease might be at a higher risk for complications related to creatine use. Therefore, you should consult with a medical physician before beginning supplementation.

The Cons

Digestive Issues

In some cases, individuals might experience digestive issues like stomach pain, nausea or diarrhoea (7), and muscle cramping. To reduce these side effects, try taking it with a meal or splitting the dose throughout the day.

Weight Gain and Water Retention

While it aids in muscle mass growth, creatine can also lead to water retention, which can result in temporary weight gain (6). This is not fat gain, and for many bodybuilders, the added cell volume can enhance the appearance of muscles.

Non-Responders

It is worth noting that not everyone responds to creatine supplementation; a subset of the population might notice minimal to no effects, possibly due to the existing levels of creatine in their muscles or genetic factors. These individuals are often termed "non-responders."(8)

Dosing Levels:

Loading Phase: This is optional but can help maximize your muscle creatine stores quicker.

• Metric: 20 grams per day (divided into 4 doses) for 5-7 days.

• Imperial: Approx. 0.71 ounces per day (divided into 4 doses) for 5-7 days.

Maintenance Phase:

• Metric: 3-5 grams per day.

• Imperial: Approx. 0.11-0.18 ounces per day.

It's worth noting that one can skip the loading phase and directly move to the maintenance phase, but it might take a bit longer (about 3-4 weeks) to experience the full benefits.

In summary, while creatine monohydrate is generally considered safe for most people, as always, before starting any supplement regimen, it's a good idea to consult with a healthcare professional. Also, it's worth noting that recommendations and guidelines from health authorities might evolve over time, so it's wise to regularly check their latest guidelines or advisories. If you're into bodybuilding or strength training, creatine monohydrate can be a worthy addition to your nutritional arsenal.

References:

Footnotes

1. Buford, T.W. et al. (2007). International Society of Sports Nutrition Position Stand: Creatine Supplementation and Exercise. Journal of the International Society of Sports Nutrition, 4(1). doi:10.1186/1550-2783-4-6.

2. Kreider, R. B. (2003). Effects of creatine supplementation on performance and training adaptations. Molecular and cellular biochemistry, 244(1-2), 89-94.

3. Rawson, E. S., & Volek, J. S. (2017). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of strength and conditioning research, 17(4), 822-831.

4. Rae, C. D., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo-controlled, cross-over trial. Psychopharmacology, 167(3), 324-329.

5. Kim, H. J., Kim, C. K., Carpentier, A., & Poortmans, J. R. (2011). Studies on the safety of creatine supplementation. Amino acids, 40(5), 1409-1418.

6. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 1-18.

7. Poortmans, J. R., & Francaux, M. (1999). Long-term oral creatine supplementation does not impair renal function in healthy athletes. Medicine and science in sports and exercise, 31(8), 1108-1110.

8. Syrotuik, D. G., & Bell, G. J. (2004). Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. nonresponders. Journal of strength and conditioning research, 18(3), 610-617.

9. Schilling, B. K., Stone, M. H., Utter, A., Kearney, J. T., Johnson, M., Coglianese, R., ... & Stone, M. E. (2001). Creatine supplementation and health variables: a retrospective study. Medicine and science in sports and exercise, 33(2), 183-188.