CREATINE OVERVIEW
Creatine is one of the most researched and effective supplements for enhancing performance and supporting muscle growth. Naturally found in meat and fish, it plays a pivotal role in energy production, especially during short bursts of high-intensity exercise.
Below you’ll find detailed information on what creatine is, how it works in the body, its main benefits, recommended dosages, natural food sources, safety considerations, common misconceptions, and references to key studies.
1. WHAT IS CREATINE?
Creatine is a nitrogenous organic acid found primarily in skeletal muscle. It is synthesized in the liver, kidneys, and pancreas from the amino acids glycine, arginine, and methionine. Creatine can also be obtained through dietary sources such as red meat and seafood.
In the body, roughly 95% of stored creatine resides in skeletal muscle as free creatine or phosphocreatine. The remaining 5% is split between the brain, liver, testes, and kidneys.
- Phosphocreatine: A high-energy reservoir that regenerates ATP during short, intense efforts.
- Energy metabolism: ATP → ADP + Pi + muscle contraction; PCr + ADP → ATP.
2. HOW IT WORKS
During high-intensity exercise, muscles rapidly use ATP for energy. Phosphocreatine donates a phosphate to ADP, quickly regenerating ATP and delaying fatigue.
This reaction, catalyzed by creatine kinase, supports rapid ATP turnover for short bursts of effort like sprinting or lifting.
3. BENEFITS
- Strength & power: Enhanced 1RM and explosive performance.
- Muscle mass: Increases lean body mass with training.
- Recovery: Reduces damage and inflammation post-exercise.
- Cognitive support: Improves mental performance under stress.
4. DOSAGE & TIMING
- Loading: 20 g/day (4×5 g) for 5–7 days.
- Maintenance: 3–5 g/day thereafter.
5. NATURAL SOURCES
- Red meat (beef, pork): ~1–2 g creatine per pound.
- Fish (herring, salmon): ~1–2 g per pound.
- Vegetarian diets tend to lower creatine stores; supplementation especially benefits vegetarians.
6. SAFETY & SIDE EFFECTS
- Extensively studied; generally safe in healthy adults.
- Possible weight gain from water retention in muscles.
- Rare reports of GI discomfort; mitigate by splitting doses and staying hydrated.
- No evidence of long-term kidney or liver damage at recommended doses.
7. MYTHS & FACTS
- Myth: Creatine is a steroid. Fact: It’s a naturally occurring amino acid derivative.
- Myth: Causes dehydration/cramps. Fact: Studies show no increased risk when properly hydrated.
- Myth: Only works for men. Fact: Benefits seen in both sexes.
8. REFERENCES
- Buford et al., "International Society of Sports Nutrition position stand: creatine supplementation" (Journal of the International Society of Sports Nutrition, 2007).
- Hultman et al., "Muscle creatine loading in men" (Journal of Applied Physiology, 1996).
- Rawson & Volek, "Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance" (Journal of Strength and Conditioning Research, 2003).