What is creatine? How does it affect the body? How much should I take to support my training? All the answers in this article!

Creatine: what is it and what are its sources?

Creatine is an amino acid that is endogenously produced by the body in the amount of 1 gram per day. We can also obtain creatine through our diet, mainly by consuming meat and fish. However, both endogenous synthesis and dietary intake are not sufficient to achieve its ergogenic effect, which is why creatine supplementation is recommended.

Mechanism of action of creatine

Creatine participates in the synthesis of phosphocreatine, which in the muscle cell acts as the energy system that provides energy for muscle activity during the first seconds of exercise, offering a molecule of ATP, the energy currency of the body. This is particularly important for explosiveness and strength in short-duration sports or those involving repeated efforts, such as powerlifting, 100-meter sprints, as well as for individuals doing resistance training, cross training, or functional training.

Effects of creatine on the human body

Creatine has many effects, related both to muscles and to brain function. Specifically, creatine contributes to the following:

• Formation of ATP and energy production
• Increased performance in short-duration sports requiring explosiveness and strength
• Increased ability to perform in the next effort
• Increase in lean muscle mass
• Improvement in recovery
• Possible improvement of cognitive function, especially under high-stress conditions (higher doses are required here)

Which form of creatine should I choose?

Creatine exists in various forms on the market, but the most well-studied, most efficient, and most affordable form is creatine monohydrate. As with all supplements, it is important to buy from a reliable company that guarantees the product is what is stated on the label.

What is the creatine supplementation protocol?

There are two protocols for creatine supplementation. One is the classic protocol, which includes two phases: a loading phase and a maintenance phase. In this protocol, it is recommended to consume 20 grams of creatine per day for 5–7 days during the loading phase. Then, the maintenance phase follows with 3–5 grams of creatine per day for another 20 days. During the loading phase, it is ideal to divide the 20 grams into four 5-gram doses throughout the day. Alternatively, there is the low-dose protocol, in which it is recommended to consume 3 grams of creatine per day for 28 days. After the cycle, it is good to have a temporary break of a few weeks. When comparing the two protocols, both result in the same creatine levels in the muscle, but the classic protocol seems to raise muscle creatine levels more quickly than the low-dose approach.

Side effects of creatine consumption

There are various side effects from creatine use. These are:

• Creatine appears to increase body weight due to water retention, which is around one kilogram
• This retention seems to occur in the first few days, peaking at the end of the first week, but afterwards the muscle returns to normal
• It may cause gastrointestinal discomfort
• Some people respond better to creatine than others
• Creatine does not appear to impair kidney function in healthy individuals

Extra tips for better creatine effectiveness

• Creatine, when taken with a carbohydrate source, appears to further increase its intramuscular concentration
• Creatine combined with exercise leads to even greater intramuscular accumulation

To summarize, creatine is one of the most well-researched dietary supplements and is approved by the U.S. Food and Drug Administration (FDA). When taken according to studied protocols and combined with exercise, it appears to improve strength and power and increase lean muscle mass, with no apparent negative effects in healthy individuals. You can begin using creatine if it aligns with your athletic goals and after consulting your dietitian-nutritionist.