Creatine is widely recognized for its role in enhancing athletic performance in the field of sports science and nutrition. Creatine's ability to boost overall performance, improve recovery and potential for mental health benefits makes it a cornerstone in the world of sports supplements. The latest findings on creatine suggest it has also a modest benefit for both muscle building and fat loss.
Creatine is a naturally occurring non-protein amino acid compound that plays an important role in energy metabolism of muscles. In the muscles, creatine is stored in the form of creatine phosphate. During short, intense activities like lifting weights or sprinting, muscles need quick energy. Creatine phosphate breaks down to release energy, helping muscles contract fast.
Almost 95% of creatine is in the muscles, with smaller amounts in the brain, kidneys, liver, and, in men, the testicles. We get about half of our creatine from food, and the other half is made in the kidneys and liver. You can get creatine mainly from red meat, fish, and seafood. Red meat has about 2 to 7 grams of creatine per kilogram of raw meat. A good daily dose of creatine is 3-5 grams or 0.1 grams per kilogram of body weight.
Athletes have used creatine as a popular supplement for over 30 years. Creatine monohydrate is the most studied and effective form. It helps muscles take in more creatine and boosts performance during high-intensity exercise. Taking creatine increases creatine levels in muscles, which can improve performance, speed up recovery, and prevent injuries.
Creatine monohydrate is the most extensively researched and clinically effective form of creatine for use in dietary supplements in terms of muscle uptake and ability to increase performance during high-intensity exercise.
Boost performance
Creatine helps athletes lift heavier weights and do more sets or sprints during training. This leads to greater strength, muscle mass, and overall performance due to better training quality. Studies show this benefit in teens, young adults, and older people.
Faster Recovery After Intense Training
Taking creatine replenishes creatine phosphate levels in muscles, restoring energy faster. It also increases muscle cell hydration, which reduces muscle damage and speeds up recovery. Creatine can indirectly boost protein synthesis and muscle growth after training.
Benefits for Muscle Building and Fat Loss
Recent studies suggest creatine helps with both muscle building and fat loss. According to research in The Journal of Strength and Conditioning Research, people who take creatine gain an extra 1.14 kg of lean muscle and lose about 0.73 kg or 0.88% more fat than those who don't supplement.
Best Type of Creatine
Many types of creatine are available, but creatine monohydrate is the most studied and trusted. Sports nutritionists consider it effective and safe. It has therapeutic benefits for healthy people and those with certain conditions, from infants to the elderly. No strong evidence shows that short- or long-term use of creatine monohydrate (up to 30 g/day for 5 years) causes harm to healthy people or those who might benefit from it. Mild side effects like digestive upset can happen but are usually temporary and often due to high doses.
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Is Creatine the Best Fitness Supplement?
Creatine is one of the best fitness supplements, but caffeine also has many benefits and a lot of research to support its use. While caffeine can boost workouts and is generally safe in moderate amounts, it can have serious side effects if you take too much. For this reason, it's better to stick with coffee rather than concentrated caffeine supplements. Other supplements have less evidence to support them, are less reliable, and may carry more risks, especially when purchased online from questionable sources.
Is Creatine Recommended for the Elderly?
Creatine is especially helpful for older adults. It increases muscle mass and speeds up muscle growth, which is important for people who experience sarcopenia, the age-related loss of muscle and strength. Many studies show that taking creatine can slow down or even reverse these changes. In addition, creatine is found in the brain, and new studies suggest it may help with age-related neurological diseases. However, it's not clear if creatine is effective for people in the middle or late stages of progressive neurodegenerative disorders.
Creatine Is Not a Cure-All
Despite its benefits, creatine is not a cure-all. No supplement can replace a healthy lifestyle with good nutrition, plenty of sleep, and regular exercise. It’s best to focus on these high-value habits first before adding supplements. Once you have a solid routine with diet and exercise, creatine can be a great addition to boost your performance.
Literature:
Desai, I., Wewege, M. A., Jones, M.D., Clifford B.K, Pandit A., Kaakoush N.O. ; Simar D., Hagstrom A.D. 2023. The Effect of Creatine Supplementation on Resistance Training–Based Changes to Body Composition: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research. July 2024.
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.
Antonio J., Candow D.G., Forbes S.C., 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 Sports Nutrition, 18:13.
