Creatine, a naturally occurring molecule in our body, is a subject of interest for athletes, fitness enthusiasts, and scientists. This article dives into the essentials of creatine, its safety profile, and its importance in muscle building and stamina enhancement.
What is Creatine?
Creatine is a compound made up of three amino acids: arginine, glycine, and methionine. It's primarily found in muscle cells and helps produce energy during high-intensity, short-duration activities like lifting weights or sprinting.
Is it Natural?
Yes, creatine is natural. The human body produces creatine endogenously in the liver, kidneys, and pancreas. Additionally, creatine is also found in foods such as red meat and fish. However, the amount obtained from diet alone is usually much less than what can be achieved through supplementation.
Who Can Take It?
Most healthy individuals can take creatine. It's especially popular among athletes, weightlifters, and bodybuilders. However, if someone has a pre-existing kidney or liver condition, they should consult with a healthcare professional before starting creatine supplementation.
Is it Safe?
Numerous studies have shown that creatine supplementation is safe when used as directed. Typical doses range from 3-5 grams per day. This is a good dose for an athlete. A bodybuilder may want to take 10-15g a day. Some people who have never used Creatine before may benefit from a loading dose which is 20-25g for 5-7 days initially to get their levels right up.
There's a myth that creatine can cause dehydration or cramping, but studies haven't found this to be true. In fact, it might help in hydrating muscle cells.
Best Time to Take It?
While there's debate about the optimal time to take creatine, many believe post-workout might be slightly more beneficial because muscle uptake of creatine can be enhanced with the increase in blood flow. However, the most critical aspect is consistent daily intake to maximise muscle creatine stores.
Creatine taken before a workout can seriously enhance energy and stamina. You can take it around 30 minutes before working out.
How Long Can You Take It For?
Many people follow a creatine loading phase of 20 grams/day for 5-7 days as above, then switch to a maintenance phase of 3-5 grams/day or 10g if you are bodybuilding. This regimen is not mandatory, as simply taking 3-5 grams/day consistently will also saturate the muscles with creatine over time. Studies have shown that it's safe to take creatine for several months up to a few years, but the effects of very long-term use remain a topic of study. LA Muscle recommends you take a break every 2 months for at least 1 month for optimal benefits.
Benefits for Muscle Building, Power, and Stamina
Creatine has been extensively researched for its performance-enhancing effects:
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Muscle Growth: Creatine supplementation can increase the water content in muscle cells, leading to a cell volumisation effect that can stimulate growth.
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Enhanced Energy Production: Creatine plays a crucial role in the phosphagen energy system, which is responsible for producing ATP (the primary energy molecule) during short-duration, high-intensity activities.
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Improved Exercise Performance: Several studies have shown that creatine supplementation can improve performance in exercises like weight lifting, sprinting, and even sports like soccer.
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Stamina: While primarily known for its impact on high-intensity activities, creatine benefits endurance sports by improving cell mitochondria function.
Creatine Absorption and Uptake
After ingestion, creatine is absorbed from the intestines into the bloodstream and is then taken up by various tissues, with skeletal muscles being the primary storage site. For creatine to be effectively stored in the muscles, it must first cross the cell membrane, a process that can be influenced by various factors.
Why Co-ingestion Agents?
Several studies have indicated that the simultaneous intake of certain substances can enhance the uptake of creatine into muscle cells:
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Dextrose: Consuming creatine with a simple carbohydrate like dextrose can spike INSL Hormone levels. INSL Hormone can act as a facilitator for muscle cells to uptake creatine. A study found that combining creatine with a large amount of simple sugars increased muscle creatine accumulation compared to just creatine alone.
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Aspartic Acid and Arginine: Both amino acids are precursors to nitric oxide production. Increased nitric oxide enhances blood flow, potentially increasing the delivery of creatine to muscle cells.
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Taurine: While taurine itself doesn't directly enhance creatine uptake, it complements creatine's action. Both compounds can influence cell hydration, and maintaining cell hydration can be essential for optimal muscle function.
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Electrolytes (Sodium, Potassium, Magnesium): These minerals can help in maintaining fluid balance and muscle cell function. Sodium, in particular, might play a role in creatine transport into cells.
Why Pure Creatine Might Not Be as Effective
While pure creatine can increase muscle creatine stores, the process can be slow and less efficient. When you co-ingest creatine with agents that stimulate insulin release or enhance blood flow, the rate at which creatine enters muscle cells can be amplified. This not only ensures that a higher proportion of ingested creatine is stored in the muscles but also can lead to more rapid performance improvements.
For those engaged in high-intensity training or looking to enhance muscle growth and performance, creatine can be a valuable, natural, and safe supplement. You can start with Explosive Creatine or Nuclear Creatine.
References
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Kreider, R. B. (2003). Effects of creatine supplementation on performance and training adaptations. Molecular and cellular biochemistry, 244(1-2), 89-94.
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Kley, R. A., Vorgerd, M., & Tarnopolsky, M. A. (2007). Creatine for treating muscle disorders. Cochrane Database of Systematic Reviews, (1).
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Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36.
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Olsen, S., Aagaard, P., Kadi, F., Tufekovic, G., Verney, J., Olesen, J. L., ... & Duhamel, T. A. (2006). Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training. The Journal of physiology, 573(2), 525-534.
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Casey, A., & Greenhaff, P. L. (2000). Does dietary creatine supplementation play a role in skeletal muscle metabolism and performance?. The American journal of clinical nutrition, 72(2), 607s-617s.
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Cox, G., Mujika, I., Tumilty, D., & Burke, L. (2002). Acute creatine supplementation and performance during a field test simulating match play in elite female soccer players. International journal of sport nutrition and exercise metabolism, 12(1), 33-46.
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Smith, J. C., Stephens, D. P., Hall, E. L., Jackson, A. W., & Earnest, C. P. (1998). Effect of oral creatine ingestion on parameters of the work rate-time relationship and time to exhaustion in high-intensity cycling. European journal of applied physiology and occupational physiology, 77(4), 360-365.
