Quite a lot of athletes ask me about the effects and uses of creatine. They want to know if I recommend the use of supplements with creatine and what I think about its effects. If you belong to the same group, check out this article. I hope it’s not too long 😊.
Creatine supplements are popular among athletes looking to increase their strength and muscle size. Unlike many other supplements, there are proven studies that the use of creatine supplements can lead to greater increases in body weight and strength when combined with resistance training. However, not all athletes will benefit equally from consuming creatine supplements. In particular, those who focus on endurance training should be more cautious, as the effects of creatine can be counterproductive for them. And while there are few safety concerns associated with creatine, it’s still important to consult a nutritionist or sports physician about its use.
What is creatine and how does it work?
Creatine is an amino acid produced in the liver, kidneys and pancreas. You also get creatine from foods such as red meat and fish, as well as some dietary supplements. Creatine is mainly stored in the muscles in the form of phosphocreatine. Phosphocreatine is the initial energy source for all exercises and the preferred source for “explosive” movements such as lifting heavy objects, jumping and short sprints. Dietary supplements with creatine monohydrate are therefore widely used to increase strength performance. Theoretically, supplementing your diet with creatine monohydrate increases creatine stores in your muscles, which then serve as a larger supply of immediate energy to delay fatigue and increase performance.
Can creatine improve the performance of all athletes?
Some athletes may benefit more than others from creatine supplementation because individuals respond differently to creatine intake depending on a number of factors, such as diet. There are people with high and low response rates. For example, because creatine is found predominantly in meat in the diet, vegetarians are more likely to respond well to creatine supplements because they tend to have lower levels of it in their muscles.
Although individual responses to creatine supplementation vary, in athletes who engage in resistance training, creatine can have a positive effect on strength, power, sprint performance and muscle mass. However, the evidence that dietary creatine supplements enhance aerobic performance, for example in endurance events, is limited. Dietary supplements with creatine monohydrate could also reduce strength loss and minimize exercise-induced muscle damage that often occurs in athletes who engage in both strength and endurance activities. Although few side effects have been noted, one well-known side effect is an increase in body weight due to increased water retention in the muscles and an increase in muscle mass.
Is one type of creatine better than others?
The most studied form of creatine is creatine monohydrate, but many other forms of creatine are available on the market in dietary supplements, including creatine ethyl ester, creatine magnesium chelate, micronized creatine, creatine hydrochloride (HCl), and creatine malate. Although these other forms are often marketed as being better absorbed by the body, minimizing water retention, or having a greater effect on performance, research to confirm these effects is limited.
How is creatine usually used?
Taking creatine monohydrate at just 3g per day for 28 days has been found to be safe and effective in increasing muscle creatine levels and improving strength, although the effects are gradual. Further research is needed on the long-term (longer than 5 years) health effects of creatine supplementation. Many scientific studies have used “loading” doses that start with a dose of 20 g of creatine monohydrate per day (divided into four doses of 5 g evenly spaced throughout the day) for 5-7 days, followed by a “maintenance” dose of 3-5 g per day for several weeks to months, with no serious side effects reported. Most people often experience weight gain at the beginning of supplementation due to water retention.
Summary
In combination with resistance training, creatine supplementation can help some athletes increase muscle mass and strength. However, those who focus on endurance training will not experience the same performance improvements, and the weight gain that is sometimes associated with creatine supplementation may even worsen endurance.
If you choose to use creatine supplements, only use products from certified manufacturers with a clear and declared source of creatine.
Finally, when it comes to teens, keep in mind that there is not enough research to determine the safety and effectiveness of creatine supplements in those under 18. For athletes aged 16+, creatine supplements are very likely perfectly safe. For athletes younger than 16, I would prefer a slower path, which is a good diet with plenty of animal protein. This will ensure the support of muscle growth appropriate to the age of the athlete.
