You’ve probably heard about creatine, but do you know the benefits of creatine? Let’s separate fact from fiction. In this article, I’ll break down what creatine is, how it works, address common questions and misconceptions, and highlight who can benefit most from creatine when it comes to sport performance.
What is Creatine and How Does it Work?
Creatine is a nutrient found in meat, fish, and dietary supplements, and is also produced naturally by the body in the liver and kidneys. The majority of creatine is stored in our muscles, either as phosphocreatine or free creatine, where it provides energy to support brief, high intensity exercise. There is enough creatine to support about 8-10 seconds of maximal effort (AIS, 2021). Supplementing with creatine increases muscle creatine and phosphocreatine levels, thereby enhancing performance during short bursts of high intensity activity (AIS, 2021).
Common questions and misconceptions:
1. Which form of creatine is the best to take?
Creatine monohydrate has been the most extensively studied and used form since the early 1990s (Antonio et al., 2021). While other forms of creatine are marketed as being more effective, these claims are not supported by research.
2. Do I need to take high doses of creatine to see a benefit?
A daily dose of 3-5g of creatine is sufficient to increase muscle creatine stores (Antonio et al., 2021). A common misconception is that athletes need to ‘load’ with creatine by taking higher doses. Loading involves consuming 5-6g of creatine four times a day for 5-7 days, followed by 3-5g daily. However, taking the maintenance dose of 3-5g daily will achieve similar muscle saturation in about 4 weeks (Antonio et al., 2021).
3. Is it important to take creatine before a workout?
It is not crucial to take creatine right before your workout. The key is to take creatine with a meal that contains both protein and carbohydrates. This helps raise insulin levels, which aids in bringing creatine into the muscles (AIS, 2021). A post workout meal is a great time to take it.
4. Are all creatine supplements safe?
While creatine itself is generally safe, not all creatine supplements are. Dietary supplements aren’t regulated the same way pharmaceuticals are, which means there’s a risk of supplements containing prohibited substances, contaminants like heavy metals, or being mislabeled. To reduce these risks, it’s advisable to choose creatine monohydrate products that have been third-party tested. Look for certifications from NSF International Certified for Sport or Informed-Sport to ensure product quality.
5. Do creatine supplements cause kidney damage?
No, creatine has not been shown to cause kidney damage when consumed in recommended doses. After over 20 years of research, no negative effects on kidney health have been found (Antonio et al., 2021).
Benefits of Creatine Supplementation
Taking a creatine supplement increases the amount of creatine and phosphocreatine available in the muscles, which enhances acute exercise capacity and training adaptations (Kreider et al., 2017). These adaptations allow an athlete to improve the quality of their training, leading to greater gains in strength, muscle mass and/or performance (Kreider et al., 2017).
However, not all athletes experience the same level of benefit from creatine. It appears to provide the most advantages when exercise is high intensity and short duration (<30 second intervals). For this reason, creatine supplementation has been recommended as a performance aid for:
- Power/strength athletes
- Athletes who engage in intermittent sprints with recovery periods (ie: Football, soccer, basketball,) (Kreider et al., 2017)
- Athletes who sprint during or following endurance exercise
By boosting creatine levels, a creatine supplement enhances an athlete’s ability to perform at their peak during brief, intense efforts, making it an essential part of training for specific types of athletes.
Why Work with a Dietitian When Considering a Creatine Supplement?
While creatine supplements can offer impressive benefits for many athletes, it’s important to remember that they are just one small piece of the larger puzzle that is your sports nutrition plan. A dietitian can help you see the big picture—ensuring that your diet, hydration, and training align to optimize your performance and health. Supplements like creatine may enhance your efforts, but without a solid foundation of balanced nutrition, their impact may not reach its full potential. By working with a dietitian, you can maximize the positive effects of creatine and avoid any unnecessary pitfalls. They can help you:
- Determine the right dosage for your individual goals
- Integrate creatine into your overall nutrition plan
- Monitor potential interactions with other supplements or medications
Sara Friedrich is a registered dietitian with expertise in sport nutrition, including sport supplements. She is currently taking new clients, in person in Kelowna and virtually across British Columbia. Book a discovery call with Sara to learn more!
References:
- AIS (2021). AIS sports supplement framework creatine monohydrate. https://www.ais.gov.au/__data/assets/pdf_file/0007/1000501/Sport-supplement-fact-sheets-Creatine-v4.pdf
- Antonio, J., Candow, D. G., Forbes, S.C., Gualano, B., Jagim, A.R., Kreider, R.B., Rawson, E.S., Smith-Ryan, A.E., VanDusseldorp, T.A., Willoughby, D.S., & Ziegenfuss, T.N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sport Nutrition, 18:13. DOI: https://doi.org/10.1186/s12970-021-00412-w
- Kreider, R.B., Kalman, D.S., Antonio, J., Ziegenfuss, T.N., Wildman, R., Collins, R., Candow, D.G., Kleiner, S.M., Almada, A.L., & 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, 14:18. DOI: https://doi.org/10.1186/s12970-017-0173-z
