With so many fitness supplements out there, it can be hard to know what you should and shouldn’t be taking. From drinks to pills and powders, many companies claim that their product is right for you and of course many say creatine.
Are any of these claims true? Dietary supplements can be expensive, so knowing their true value is vital – especially when it comes to creatine.
Creatine is a common supplement that bodybuilders and other fitness enthusiasts rave about. But what is creatine? Here you will learn more about it and whether it will help you with your weight loss or muscle building goals, possible side effects and more.
What is creatine?
Creatine is a natural compound found in your muscles, brain and testicles. It consists of three amino acids: arginine, glycine and methionine. You can also take creatine in supplement form, such as creatine monohydrate powder, capsules, or candies.
What does creatine do?
Creatine is like a supercharger for your muscles. It works by increasing the amount of phosphocreatine in your muscles, which allows your body to produce more adenosine triphosphate (ATP), the cells’ energy currency.
According to Michael Hamlin, NSCA, CSCS, personal trainer and founder of Everflex Fitness, “Creatine plays a key role in the production of ATP, which is the primary source of energy for cellular activities, especially during short bursts of vigorous physical activity. Extra creatine in the body can help us lift more if we want to improve our performance.”
Benefits of creatine
Creatine is a supplement known to help you build muscle. But it does much more than that. It can also help you improve your athletic performance, recover quickly from exercise and reduce fatigue. Let’s look at the benefits in more detail.
Improved athletic performance:
Studies have shown that creatine supplementation can enhance short-term high-intensity exercise performance and improve muscle strength and power output.
Increased muscle size:
Creatine not only helps your muscles work better, but it can help them look better too. “Creatine has been shown to support muscle growth and hypertrophy,” said Isaac Robertson, personal trainer and nutritionist. “It encourages an increase in water content within muscle cells, promoting a favorable environment for protein synthesis and aiding in the development of lean muscle mass. This, in turn, can contribute to greater muscle fullness and improved body composition.”
Enhanced Recovery:
In addition to helping you during your workout, creatine can also aid post-workout recovery. Studies show that creatine supplementation can reduce muscle damage and inflammation after exercise, leading to faster recovery and less soreness.
Brain Health:
Creatine isn’t just for physical benefit, it can also help with cognitive function. Some studies have shown that creatine supplementation can improve cognitive performance, particularly in tasks that require short-term memory and quick thinking.
Skin health:
Some studies show that creatine supplementation may also benefit skin health and aging, such as reducing wrinkles and improving skin hydration.
It’s important to remember that there’s no guarantee that creatine will work for everyone, and it can have some side effects, which we’ll cover next.
Possible side effects of creatine
Creatine is one of the most popular and well-studied supplements out there. It is generally safe for most people, but like any supplement, it can have some potential side effects. Here are the most common side effects of creatine.
Gastrointestinal disorders:
Some people may experience stomach discomfort, bloating, gas, or diarrhea when taking creatine supplements. “A small number of my clients have had these problems when taking creatine,” Hamlin said. “If you experience any of these side effects, start with a lower dose and gradually increase it over time.”
Weight gain:
Weight gain is a common concern associated with any new supplement or nutritional aid. With creatine, some people may experience an initial weight gain due to water retention in the muscles. However, this weight gain is temporary and is mainly due to increased water content rather than fat gain.
Renal and liver function:
Although there has been some concern about potential damage to kidney and liver function from creatine supplementation, current research shows that short-term creatine use does not cause significant damage to these organs in healthy individuals. “People with pre-existing kidney or liver disease should consult a healthcare professional before using creatine,” Hamlin said.
Dehydration:
Creatine does not cause dehydration, but it can affect the fluid balance in the body, which can be dangerous, especially for people with diabetes.
