Understanding Creatine: Benefits, Dosage, and Types

September 23 2024, by Sandesh Prasannakumar, 10 min reading time

Creatine is among the most researched and commonly used supplements by the fitness and bodybuilding community. The fact that it is able to increase sports performance and help muscle growth makes it the prime choice for athletes and fit people. This article explores the advantages and recommended dosages of creatine, which is highly effective and comes in different forms. Together, we will discover why creatine is so popular among athletes and fitness enthusiasts.

What is Creatine?

Creatine is a substance which is naturally present in small amounts in some foods, but can also be synthesised by the body from the three amino acids - glycine, arginine, and methionine. The majority of body creatine (approximately 95%) is situated in skeletal muscle, with the rest 5% in the brain, kidney and liver. Its function becomes key in the process of ATP production. ATP is a nucleotide that serves as the energy currency of cells. During high-intensity exercises, ATP serves as the fuel for the muscles needed for the contraction.

Benefits of Creatine

Enhanced Athletic Performance: Creatine supplementation has been proven to enhance performance in strength and high-intensity, short-duration activities such as weightlifting, running, and jumping. Since it leads to an elevation of phosphocreatine content in muscles, the frequency with which ATP is produced in muscles is sped up.
Increased Muscle Mass: Numerous researches mapped that creatine supplementation could correlate with a substantial increase in muscle cells. This happens because of muscle fibre hydration and long-term muscle cycling due to improved training capacity and consequent better athletic performance.
Improved Strength and Power: Improved Strength and Power: Creatine acts by increasing the production of ATP, which allows athletes to lift heavier weights for more repetitions and finally results in greater gains in strength and power.
Enhanced Recovery: Besides taking away damage to muscle cells and decreasing inflammation after very intensive exercise, creatine may aid in quicker recovery and adaption to training to allow the body to branch out to new fitness heights.
Neuroprotective Effects: According to the latest findings, creatine could protect the brain from the damage that is associated with conditions like Parkinson’s disease and also enhance one’s cognitive abilities, particularly when stress or fatigue are prominent factors.
Better Performance in Endurance Activities: Although creatine is mainly recognised in power and strength sports, some researchers suggest that it can also be useful for endurance performance by increasing glycogen stores and lowering fatigue during long-term practices.

Dosage Recommendations

Loading Phase: To rapidly fill in creatine stores in muscles, the most popular way is to use a loading phase. This typically involves taking 20 grams of creatine per day, divided into four 5-gram doses, for 5-7 days.
Maintenance Phase: Following the loading phase, the maintenance dose usually reaches between 3-5 grams per day. This very fact keeps the entire muscle's creatine levels high.
Alternative Method: Some people will prefer to bypass the loading phase and start with the maintenance dose of 3-5 g every day. Those who use the method of ingesting smaller doses of creatine take a longer period of time to saturate their creatine stores in their muscles (usually 3-4 weeks), but doing so prevents the gastrointestinal discomfort that can occur with taking higher doses.
Timing: Creatine supplementation can be done at any time throughout the day, although it is advisable to take it post-workout when the muscles are more likely to respond to nutrient ingestion. Adding creatine to a carbohydrate and protein source can be beneficial because insulin is released, which helps with the absorption of creatine.

Types of Creatine

Creatine Monohydrate: The most commonly researched and used form of creatine, monohydrate is known for its effectiveness and cost-efficiency. It is a nearly perfect blend of creatine and water with optimal bioavailability.
Micronised Creatine: This is a form of creatine monohydrate that has been milled into a fine powder so that it can better dissolve in water. Therefore, it is thought that it could be more gastrointestinal-friendly.
Creatine Ethyl Ester: This form is believed to be absorbed and to have a better bioavailability than the mono hydrate because of the addition of an ester group. However, there is a conflict of results.
Creatine Hydrochloride (HCL): The creatine HCL stands for the superb solubility and digestion that are achieved through taking a small dose (1-2 grams) to achieve effects similar to creatine monohydrate. It rarely leads to bloating or stomach disorders.
Buffered Creatine: Also known as Kre-Alkalyn, this form is designed to have a higher pH level, which purportedly increases stability and reduces breakdown in the stomach. However, scientific evidence supporting its superiority over monohydrate is limited.
Liquid Creatine: Creatine in liquid form is marketed for its convenience and quick absorption. However, creatine is unstable in liquid form for extended periods, which can reduce its effectiveness.
Creatine Magnesium Chelate: This form binds creatine to magnesium, which might enhance ATP production and improve performance. Limited research is available, but it shows promise in offering additional benefits over monohydrate.

How to Choose the Right Creatine?

When selecting a creatine supplement, consider the following factors.

Research and Evidence: Creatine monohydrate is the most studied form with extensive evidence supporting its efficacy. Other forms may offer specific benefits but often lack the same level of scientific validation.
Purity and Quality: Look for products that have been tested for purity and quality, ideally through third-party testing. High-quality creatine should be free from contaminants and unnecessary additives.
Form and Convenience: Choose a form that fits your lifestyle and preferences. Micronised creatine, for example, mixes easily in water and may be more convenient for those who experience digestive issues with regular monohydrate.
Cost: Creatine monohydrate is generally the most affordable option and offers excellent value for its effectiveness. Other forms may come at a higher price without significantly better results.

Safety and Side Effects

Creatine is one of the safest supplements available, with a robust body of research supporting its long-term use. Common side effects are generally mild and may include:

Water Retention: Initial weight gain due to increased water content in muscle cells is common but temporary.
Gastrointestinal Discomfort: High doses, especially during the loading phase, can cause stomach cramps, nausea, or diarrhoea. Splitting the dose or opting for micronised creatine can help mitigate these effects.
Kidney Concerns: There has been concern about creatine's impact on kidney function, but extensive studies in healthy individuals have shown no adverse effects. Those with pre-existing kidney conditions should consult a healthcare professional before starting creatine supplementation.

Conclusion

Creatine is a highly effective and well-researched supplement that offers numerous benefits for athletic performance, muscle growth, and overall health. By enhancing ATP production, creatine supports high-intensity exercise, promotes muscle hypertrophy, and aids in recovery. With various types available, individuals can choose the form that best suits their needs and preferences.

Understanding the appropriate dosage and timing can help maximise the benefits of creatine supplementation. While creatine monohydrate remains the gold standard, other forms like micronised creatine, creatine HCL, and buffered creatine provide alternative options for those seeking specific advantages or reduced side effects.

Overall, creatine stands out as a valuable addition to any fitness regimen, offering substantial benefits with minimal risks. As with any supplement, it's essential to choose high-quality products and adhere to recommended dosages to ensure safety and effectiveness.

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