Learn about the scientific evidence on the effects of creatine on muscle growth and recovery. Discover how this beneficial supplement can enhance your workouts.
Creatine before and after
Curious about how creatine affects your body? Well, we're here to tell you!
Creatine is a beloved bodybuilding and fitness supplement worldwide. While such claims are often exaggerated, in the case of creatine, they're probably very close to the truth.
Since its debut in the early 1990s, creatine has consistently topped lists of essential bodybuilding supplements. Public interest in creatine surged when prominent athletes revealed its use at the 1992 Barcelona Olympics, and it has enjoyed popularity ever since.
For any supplement to remain popular for over 30 years, it needs to be truly effective. After all, if creatine didn't produce noticeable results, people would have stopped buying it decades ago.
However, much of the interest in creatine is fueled by the sports science community. Creatine is not only the most popular supplement, but also the most extensively studied.
Yet, many people still don't know what creatine is and how it works. Indeed, some people (partly due to media misinformation) think it's a type of steroid, but that's not the case.
What is creatine?
Creatine is a chemical, but don't worry, as your body naturally produces creatine from two amino acids—glycine and arginine. In fact, it's produced by several organs, including the liver, kidneys, and pancreas. It's also naturally found in several foods, including:
- Beef
- Chicken
- Fish (especially herring, salmon and tuna)
- Pork
- Turkey
- Venison
Creatine, which is primarily stored in muscle, is an essential substance used by your body for a variety of functions. However, its most notable role, at least from our perspective, is related to energy.
Your body is essentially a (bio)machine that runs on fuel—specifically, proteins, carbohydrates, and fats. These nutrients are broken down into a form of universal energy called adenosine triphosphate, or ATP for short.
When ATP is broken down by an enzyme called ATPase, it releases a rapid burst of energy and is converted into adenosine phosphate, or ADP. Unfortunately, ADP is essentially depleted and must be converted back to ATP before it can be used again.
This is where creatine phosphate (CP) comes to the rescue.
Simply put, phospholipidase “donates” one of its phosphate molecules to convert ADP back into ATP. However, your phospholipidase reserves are very limited.
Supplementing with creatine helps increase creatine levels, allowing you to more efficiently convert ADP back into ATP. This leads to a delayed onset of fatigue, increased energy, and improved recovery < 1 >.
While you can get some creatine from food, taking a creatine supplement is the most convenient and effective way to boost your creatine phosphate levels. With more creatine in your system, you'll fatigue slower and recover faster, leading to more productive workouts. Creatine also has many additional benefits, which we'll discuss later in this article.
Why is creatine so popular?
As mentioned earlier, creatine is arguably the most popular supplement on the planet. It's widely used in the world of strength training and bodybuilding, and athletes in most sports also use it. But why is creatine so popular as a supplement, while many other products fail to live up to the hype?
A long story
As mentioned elsewhere in this article, creatine has been used for over 30 years. This means generations of athletes have used this well-known product. Needless to say, this longevity has in no way diminished creatine's popularity.
Cost effective
Creatine is relatively inexpensive. Even after the recent price hikes, which nearly doubled its price, you can still buy a 500-gram jar of creatine monohydrate, enough for two to three months of use, for just 1,000 rubles (prices as of September 2023). This means you'll spend about 400 rubles per month, or about 13.33 rubles per day. Is that expensive?
There are more expensive varieties of creatine available, but in most cases they aren't worth the extra money and good old creatine monohydrate will do the job.
Widely available
Creatine is such a common supplement that you can buy it in a variety of places, including sports nutrition stores, fitness bars, gyms, and even supermarkets. You can also buy it online and have it delivered right to your door. This widespread availability is part of its appeal; you can get it almost anywhere!
Easy to use
Using creatine is easy! Most creatine supplements are sold as a loose powder that can be mixed into any warm or cold beverage. This makes creatine very easy to take. While there are several different dosing protocols, none of them are complicated, so using creatine correctly shouldn't be a problem.
It's been proven to work.
Creatine has been extensively studied, and most studies find it beneficial and safe <2>. While its effects are often described as mild, most exercisers welcome any additional benefits.
Recommendations from colleagues
Athletes are sociable creatures who love to exchange training ideas and tips. Creatine is a common topic of conversation in many gyms, and you likely know at least a few people who use this popular product. Recommendations from colleagues can be a compelling incentive to use creatine.
Understanding the Benefits of Creatine
Increased muscle strength
Creatine can help you get stronger < 3 >. The strength gains are often quite noticeable and rapid, but they soon taper off.
Increased muscle mass
Creatine is hydrophilic, meaning it attracts water. Since creatine is primarily stored in muscles, it draws water into them, increasing their size.
Increased output power
Taking creatine increases muscle strength <3>, which is your ability to quickly generate force, such as when jumping, throwing, kicking, and so on. Creatine was first popularized by Olympic sprinters, a sport where strength is paramount. If you want to jump higher or kick harder, creatine can help.
Improved recovery after training
Creatine plays a crucial role in the resynthesis of ATP, the universal energy currency. Therefore, using creatine can speed up recovery between sets and workouts <3>. This will help make your workouts more productive, resulting in greater progress.
Increased anaerobic endurance
Creatine can improve your ability to perform short bursts of high-intensity activity, such as strength training, sprinting, and high-intensity interval training (HIIT) <3>. Performing a higher volume of intense exercise will make your workouts more effective. For example, you'll be able to complete more reps or sets, or increase intervals before fatigue.
Reduced muscle fatigue
Intense anaerobic exercise, such as sprinting, typically ends when lactate levels rise uncontrollably. Lactate is a byproduct of anaerobic energy production. Creatine provides a buffer against lactate accumulation, delaying the onset of fatigue.
Cognitive improvement
While most people use creatine for its muscle-building effects, it also benefits the brain <4>. Using creatine can improve cognitive function, especially short-term memory and mental agility. It may even help protect your brain from the effects of aging.
Help with neurological diseases
Based on the above, creatine may have some protective properties against neurological diseases such as Alzheimer's and Parkinson's <4>. Both diseases are on the rise and difficult to treat, so anything that reduces the risk could be very valuable.
Improving bone health
Creatine is good for muscles, but it may also be beneficial for bones < 5 >. There's evidence that creatine can accelerate bone repair and growth, which is good news if you're recovering from a fracture or want to strengthen your bones and prevent osteoporosis. Creatine may also help with joint pain, as the excess fluid it retains promotes better joint lubrication.
Anti-aging properties
Are you looking for a fountain of inner youth? Don't we all want to stay young? While creatine may not help you live forever, it can help combat age-related muscle loss, called sarcopenia, so you stay strong and productive as you get older. <6> Combined with stronger bones and a healthier brain, creatine can help you live a longer, more productive life.
Enhanced fat burning
Creatine can help you lose fat in several ways < 7 >. First, increasing muscle mass increases your metabolic rate, which is the number of calories you burn per day. Second, having more energy for training and faster recovery between workouts allows you to burn more calories and fat through exercise.
Finally, creatine can help improve the body's response to insulin, ensuring that more of the calories you eat are burned as fuel or stored as muscle rather than converted to fat <3>.
Improving cardiovascular health
While most people recognize the benefits of creatine supplements for muscle growth, they may also be beneficial for your heart health in the long term. <8> As a result, creatine is now being used to help patients with heart failure, and it's reasonable to assume that it may also offer some protective benefits.
In conclusion, since ATP is involved in many bodily functions, creatine can have a positive effect anywhere ATP is used—which is almost everywhere! However, natural creatine levels vary from person to person, so not everyone responds to this supplement in the same way.
Achieving Creatine Saturation: The Pre-Phase
Your body already contains creatine. After all, it's present in many of the foods you eat, and your body produces it, too. However, your levels are likely still not as high as they could be. Even the most ardent meat-eater won't have creatine stores that are completely full.
This is where creatine supplements come to the rescue.
The goal of taking creatine is to saturate your cells with this substance. Once your cells are saturated, you'll truly experience the full benefits of creatine use.
There are two generally accepted methods for achieving creatine saturation: the loading method and the slow ramp-up method . Both strategies achieve the same results but require different time frames.
Let's look at both of these methods in turn so you can decide which one is right for you.
Loading method
Achieving saturation typically requires 140 grams of creatine. However, taking this much at once isn't a good idea, as you'll likely excrete far more than you can absorb. Therefore, creatine users often take 20 grams per day in divided doses for a week before tapering down to a so-called maintenance dose.
In other words:
- Day 1: 20 grams (4 x 5 grams)
- Day 2: 20 grams (4 x 5 grams)
- Day 3: 20 grams (4 x 5 grams)
- Day 4: 20 grams (4 x 5 grams)
- Day 5: 20 grams (4 x 5 grams)
- Day 6: 20 grams (4 x 5 grams)
- Day 7: 20 grams (4 x 5 grams – saturation reached)
- Day 8: 5 grams
- Day 9: 5 grams
- Day 10: 5 grams, etc.
The advantages of the loading method include:
- Rapid saturation
- Rapid weight gain
- Noticeable increases in strength, recovery and endurance.
However, there is a downside: creatine loading can also cause some mild, but nonetheless unwanted, side effects, including:
- Stomach upset
- Nausea
- Headaches
- Bloating
- Swelling
- Dehydration
- Convulsions
It's worth noting that drinking more water can prevent many of these side effects. Keep in mind that creatine draws water into the muscles, which can lead to mild to moderate dehydration. Drinking more water can help mitigate any dehydration-related side effects.
Finally, loading may be the best option if you want creatine to start working faster. When loading, your cells will saturate within seven days, and you'll quickly begin to feel the effects of creatine. However, this rapidity may come with some unwanted side effects, although these tend to subside once saturation is reached.
Slow build-up method
Remember that it takes about 140 grams of creatine to reach saturation? Using the slow buildup method, you take five grams of creatine per day for 28 days to reach this saturation threshold.
- Day 1: 5 grams
- Day 2: 5 grams
- Day 3: 5 grams
- Day 4: 5 grams, etc.
- Day 28: Saturation Reached
Adverse side effects with the slow buildup method are rare, but it will take almost a month before you begin to see the effects of creatine supplementation. However, after 28 days, your cells will be as saturated with creatine as they would have been if you had followed the preloading protocol.
In other words, while loading fills your cells with creatine faster, it often comes with mild but undesirable side effects. However, if you simply take five grams of creatine per day and skip the loading phase, you'll reach saturation more slowly but experience fewer side effects.
So, which method is better? It's up to you. Weigh the pros and cons of loading versus slowly building up, and then make your decision.
In a hurry and don't mind the side effects? Loading might be your best choice. However, if you're willing to wait for the creatine to work its magic or prefer to minimize the risk of side effects, then the slow buildup method is the way to go.
Both reach cell saturation, so you won't lose by choosing either one.
Post-Saturation: The “After” Phase
Once you reach creatine saturation, either through loading or slow buildup, you should begin to notice some changes and benefits that can be attributed to increased creatine stores. These include:
Weight gain
Creatine attracts water, and water is heavy. Therefore, as creatine stores increase, so will your water volume, and therefore your body weight.
However, it's important to note that this is water, not muscle mass. Muscle gain occurs more slowly.
For example, when using the download method, you may encounter something like the following:
- First week: from 1 to 2.5 kg, most of which is water.
- Second week: 0.5 to 1.5 kg, a mixture of water and muscle mass.
- Week 3: 0 to 1 kg, mostly lean muscle mass.
- Week 4: 0 to 0.5 kg, mostly lean muscle mass.
Of course, actual results will vary from person to person. Thinner people tend to gain weight more noticeably, while larger individuals may experience less dramatic weight gain.
Increase in muscle size
Creatine delivers extra water to your muscles, making them appear larger. Muscles typically contain 75–80% water, but this percentage can decrease with age. Saturating your muscles with creatine increases the amount of water within them, making them appear larger. However, since this increase in size is due to water, it can reduce muscle definition. However, this effect is likely only noticeable in very lean individuals.
Increased strength
Creatine makes you stronger—fact! Once you reach saturation, you'll notice you can lift heavier weights or perform more reps with the same weight. This is partly due to water retention, increased muscle girth, and the effect it has on leverage. However, some of the strength gains are due to your increased resistance to fatigue and other physiological factors.
How much stronger will you become? It's difficult to say, as the response to creatine varies from person to person. However, research shows that a strength increase of approximately 8% is not uncommon <9>. Of course, your results will also depend on your training, diet, and overall lifestyle.
Increased anaerobic endurance
Once your muscles are saturated with creatine, they become more resilient and resistant to fatigue < 10 >. This typically manifests itself as increased work capacity. In other words, you'll be able to train longer, performing more sets and reps before fatigue. You should also be able to perform more intense cardio workouts, such as sprints or HIIT.
As with strength gains, it's impossible to say exactly how much your performance will improve. However, it should be enough to be noticeable. Expect to be able to perform a couple more reps per set, and you may also experience faster recovery after reaching creatine saturation.
You should also notice some additional benefits of creatine supplementation once you reach saturation, including clearer thinking, improved memory, and improved joint comfort. However, most creatine users are more interested in the benefits of creatine supplementation for muscle and performance.
Creatine and special populations
While creatine is generally considered safe for the average athlete, there are some special populations that should not use it or should only use creatine under the supervision of a physician.
These include the following:
1. People with kidney disease
The kidneys are the body's filters. They help eliminate waste and synthesize and metabolize several important compounds, including creatine. In short, you can't live without your kidneys.
However, chronic and acute kidney disease lead to impaired kidney function, and supplementing with creatine places even greater strain on this vital organ. In fact, kidney dysfunction is often diagnosed by measuring creatinine levels, a byproduct of creatine metabolism.
With this in mind, people with kidney disease should avoid using creatine as their kidneys may not be able to handle it.
2. People with liver diseases
Like the kidneys, the liver also plays a role in the processing and synthesis of creatine. Liver diseases, including fatty liver disease, cirrhosis, and hepatitis, impair liver function. Creatine use can potentially worsen liver disease.
3. Diabetics
While creatine may help you lose weight by improving your body's interaction with insulin, this can also be a drawback, especially during diabetes treatment. Creatine is an additional variable that can disrupt blood glucose levels. People with diabetes should consult their doctor before using creatine, as adjustments to their dosage may be necessary.
4. Pregnant or lactating women
Creatine MAY be safe for pregnant and breastfeeding women. However, research on the effects of creatine during pregnancy is limited. For this reason, it's probably best to err on the side of caution and avoid using creatine during this time.
5. People taking certain medications
Creatine may interact with certain medications, such as diuretics, blood thinners, and medications used to treat cardiovascular disease. With this in mind, you should consult your prescribing physician if you regularly take this medication and are concerned about adverse interactions.
6. Children and teenagers
Almost all creatine studies have involved adults. Therefore, there is no information about the effects of creatine on developing bodies. This means creatine is not recommended for individuals under 18. It may be safe, but as with pregnancy, we don't know for sure, so it's probably not worth the risk.
7. People prone to dehydration
Creatine draws water into the muscles, causing water retention. This can potentially increase the risk of dehydration, especially in hot and humid conditions. Dehydration can cause headaches and cramps, and some people are more prone to this than others. If you have or have had problems with this, you may want to consider discontinuing creatine or increasing your water intake.
8. Individuals with a history of rhabdomyolysis
Rhabdomyolysis occurs when large amounts of muscle are broken down very quickly, usually during intense physical activity. This can cause kidney damage, electrolyte imbalances, multiple organ failure, and even death. Creatine can potentially worsen this life-threatening condition, so it's best to avoid it if you have a history of rhabdomyolysis.
9. Those who have problems with the gastrointestinal tract
Some people have stomach sensitivities and are prone to feeling unwell. Creatine, especially during rapid loading, can cause stomach cramps, nausea, or diarrhea, exacerbating any existing gastrointestinal issues.
Frequently Asked Questions
1. Is creatine safe for everyone?
Over 30 years of use and decades of research have shown that creatine is effective and, more importantly, generally safe.
However, no supplement is 100% safe, and certain groups of the population should not use creatine, including prenatal and postpartum women, diabetics, people with liver or kidney disease, and people prone to dehydration.
The chances of developing problems with creatine are minimal, but not zero. Use creatine at your own risk. Consult your doctor if you have any creatine-related health concerns.
2. How long does it take to see results from taking creatine?
Creatine starts working immediately, but you likely won't notice much of an effect until you've taken around 140 grams and reached full saturation. This can be achieved within a week using a loading protocol or within a month using a gradual buildup approach.
However, once you reach saturation, you will begin to experience the benefits of creatine, including increased muscle size and strength, increased energy, and weight gain.
3. Do I really need to take five grams of creatine per serving?
Most creatine supplements come with a five-gram scoop. Five grams is a good dose that will suit most people. Creatine bottles often contain 500 grams, so a five-gram scoop means you'll get a good, full 100 doses per container.
However, not everyone needs to take five grams of creatine at once. Smaller individuals and women may benefit from a smaller dose.
Therefore, you can adjust your creatine intake based on your weight. Use an online creatine calculator to determine the ideal dosage.
4. Is creatine suitable for vegans and vegetarians?
Creatine is suitable for vegans and vegetarians, provided it is synthetically produced and not derived from animal sources. Most modern creatine supplements are synthetic and labeled “vegan-friendly.”
However, it's important to read the label or consult with the manufacturer to ensure the product meets vegan or vegetarian standards. Look for the vegan-approved seal to ensure your product is vegan-friendly.
Furthermore, creatine is especially beneficial for those who don't eat meat, as plant foods typically don't contain much natural creatine. Conversely, it is present in most types of meat and fish. Vegetarians and vegans often experience stronger effects from creatine than their meat-eating counterparts.
5. Do I need to cycle creatine?
Creatine is only beneficial while it's in your body. Stopping and then restarting creatine means you'll lose some of the benefits and will have to resaturate your cells. Taking creatine doesn't suppress natural creatine production, so this isn't a cause for concern.
Therefore, there is no need to periodically switch creatine on and off from your diet; the only reasons to stop using it are adverse side effects or because you no longer want to benefit from it.
6. What is creatine hydrochloride?
Creatine monohydrate is the most common and popular type of creatine. However, it is not the only available option. Creatine HCL is produced by combining creatine molecules with hydrochloride rather than water. Creatine hydrochloride is more soluble and easier to absorb. In fact, creatine HCL is 38 times more soluble than regular creatine.
Because of this, you won't need to use as much creatine HCL as monohydrate, and saturation will occur faster. Furthermore, HCL is less likely to cause side effects since it doesn't cause dehydration.
However, creatine HCL has a downside: cost. Creatine monohydrate is very inexpensive, while HCL is more expensive. This may be a barrier for some.
If you struggle with the side effects of creatine monohydrate, creatine HCL may be a viable alternative. However, if you don't have problems with monohydrate, switching to HCL won't provide any real benefit, and you should spend the money saved on chicken or protein powder!
7. Creatine didn’t give me anything – how so?
While creatine undoubtedly works, the degree of effectiveness can vary, and some people “don't respond to creatine.” About 30 percent of creatine users see little benefit from the supplement < 9 >.
While it's impossible to say why creatine works better for some than others, it's believed that people with naturally high creatine levels are unable to significantly increase their levels above their current baseline. Therefore, taking more creatine doesn't provide any real benefit.
Let's say you haven't experienced any benefits from creatine. In this case, you may already have high creatine levels, perhaps due to genetics or eating a lot of meat and fish.
If you've been taking creatine for several months and haven't noticed any benefits, you can stop taking it. However, it's worth noting that it may still offer some hidden benefits, such as improved cardiovascular and brain health.
8. Is creatine a steroid?
Contrary to what some media outlets report, creatine is NOT a steroid. Steroids are synthetic versions of testosterone, the primary male hormone. Testosterone is both anabolic and androgenic, meaning it builds muscle and plays a role in the development of secondary male sexual characteristics, such as facial hair growth and a deeper voice.
Steroid abuse is harmful to health and has been linked to many premature deaths among bodybuilders and other strength athletes.
While some experts suggest that creatine may increase testosterone production, these effects are mild at best and don't compare to those of steroids. The difference is like being given a million dollars (steroids) or earning a few extra dollars doing chores (creatine) – the effects are completely different.
So, no, creatine is not a steroid. It's a naturally occurring substance produced by your body and also found in food. We hope this finally settles the matter!
Final thoughts
It's hard to deny the popularity of creatine, and a large part of that popularity is that, unlike many other supplements, it works! It's been around for three decades and studied for almost as long, so both anecdotal and scientific evidence supports its benefits.
Creatine is relatively inexpensive, safe for most people, and can help you build muscle mass and strength, potentially improving aspects of your health. What's not to like?
However, while creatine is effective, these effects are relatively modest. It won't turn you into Mr. Olympia overnight. In fact, most studies rate its effects as “negligible.” While this may seem discouraging, it's important to remember that any additional benefits are generally welcome; that's why we train and eat protein!
So, if you have realistic expectations, you'll likely appreciate how creatine affects your muscles and training performance. But if you're looking for something with a steroid-like effect, creatine isn't for you.
The best way to find out how well creatine works? Try it for yourself!
After all, we all react differently to this supplement. Some people get a lot from creatine, while others get nothing at all. The only way to determine which group you fall into is to start using it.
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