Creatine 101 | What Benefits Are You Missing Out On Right Now

February 1, 2023May 5, 2023 Anthony Conigliaro BSc 1336 Views

Over the years, Creatine has become one of the most popular and widely used performance-enhancing supplements in sports and fitness. This organic acid plays a crucial role in providing energy to muscles and has been shown to improve athletic performance, increase muscle strength and endurance, and accelerate muscle growth. This blog will take a closer look at what Creatine is, how it works, its benefits and risks, and how you can use it effectively in your fitness regimen.

What Is Creatine?

Contrary to popular misconception, creatine is not a steroid! Instead, it is a naturally occurring substance in small amounts in animal-based foods and is produced by the human body in small quantities. Creatine combines three amino acids; L-Arginine, Glycine, and L-Methionine. Our bodies also store creatine as phosphocreatine in the muscles, which can be a source of energy during high-intensity physical activities, such as weightlifting and sprinting. †

How Does It Work:

In general, creatine can help maintain a continuous supply of energy to working muscles by keeping production up in working muscles.† But before we can understand how it works, we must understand how our body produces and uses energy.

Carbohydrates, for example, are broken down into glucose during digestion. Glucose is then further broken down into carbon dioxide and water which releases energy in the form of ATP (Adenosine 5′-triphosphate) through a cascade of events called cellular respiration. ATP is the primary energy source for muscle contractions, and a limited supply of ATP in the muscles can limit physical performance. Additionally, ATP is responsible for storing and transferring energy in cells. Because of this, ATP is often referred to as the body’s energy currency.†

When you take Creatine supplements, the Creatine is stored in your muscles in the form of Creatine Phosphate (PCr). During high-intensity exercise, the stored PCr can donate a phosphate molecule to ADP (adenosine diphosphate), converting it back into ATP and providing a rapid energy source for muscle contractions. This increased availability of ATP allows you to perform more repetitions and heavier lifts, improving muscle strength and endurance.†

Over time, consistent supplementation can also increase muscle growth, allowing you to perform more intense and frequent workouts, leading to greater muscle stimulation and growth.

How Does Creatine Work

Benefits:

The primary benefit of creatine involves promoting strength and power output. In combination with resistance training, creatine may help increase lean mass. Outside of exercise performance, some studies indicate creatine may assist cognitive function by improving working memory.†

Other benefits include:

Increased Cell Hydration†
Reduced Protein Breakdown†
Lower Myostatin Levels†
Improve Exercise Performance†
Boost Recovery†
Promote Increased Training Loads/Workload†
Increase Lean Muscle Mass†

It is important to note that these benefits may vary depending on individual factors such as diet, age, and level of physical activity.

What Can You Expect?

This supplement supports strength and performance during high-intensity, short-duration, anaerobic training. For endurance-type aerobic training, you may not see as many results.
However, you may experience muscle mass growth and reduced fatigue with a combination of strength and endurance training.†

FAQ:

This section will cover some of your most common questions about taking creatine!

Is Creatine Safe?

Creatine is considered safe for healthy individuals when taken in recommended doses. It is one of the most extensively researched sports supplements, and numerous studies have shown that short-term and long-term use of Creatine is generally safe.†

However, like any supplement, it can have some side effects, including bloating, cramping, and gastrointestinal discomfort, especially if taken in excessive doses. It is also important to note that individuals with kidney disease should consult a healthcare professional before taking it, as high doses may cause kidney problems in those with pre-existing kidney issues.†

Can Women Take Creatine?

Yes, women can take Creatine just as men do. Creatine supplementation can provide similar benefits for women as for men, including increasing muscle strength and endurance, improving athletic performance, and faster muscle growth. However, women who are pregnant or breastfeeding should avoid taking Creatine.†

Can It Cause Hair Loss?

Surprisingly, one study found creatine supplementation may increase a hormone called DHT. An increase in DHT may promote hair loss. However, the current body of evidence does not indicate that creatine supplementation increases total testosterone, free testosterone, DHT or causes hair loss/baldness.†

Should I Cycle This?

Cycling Creatine is unnecessary for most people, as long-term supplementation is safe for healthy individuals. However, some athletes and bodybuilders may cycle it to help maintain its efficacy and to prevent the body from becoming too accustomed to the supplement.

Typically, cycling involves taking Creatine for a certain period, such as 4-6 weeks, followed by a break of a similar length. During this break, the body’s stores are depleted of creatine, which can help increase its efficacy when retaken.

Additionally, many bodybuilders prefer to do a loading phase to saturate their cells. A typical loading phase could take 20-25 grams for the first 5-7 days. Then the maintenance phase would consist of 5 grams daily afterward. You can take it before or after your workout; it does not make a difference. It is important to note that there is no consensus on the optimal cycling schedule for Creatine. The best approach may vary depending on individual factors such as diet, physical activity, and goals.†

What Types Of Creatine Are There?

There are several forms of Creatine, each with unique characteristics and benefits. Some of the most commonly available forms include:

Creatine Monohydrate: This is the most commonly used and researched form of Creatine. It is considered the most effective for increasing muscle strength and endurance.†
Creatine HCl: This form of Creatine has been combined with hydrochloric acid, which makes it more soluble and easier for the body to absorb.†
Creatine Ethyl Ester: This form has been combined with ethyl ester, which makes it more lipophilic and easier for the body to absorb.†
Creatine Magnesium Chelate: This form has been combined with magnesium, which is believed to improve bioavailability and effectiveness.†
Creatine Nitrate: This is a form of Creatine that has been combined with nitrates, which are believed to improve blood flow and increase the delivery of Creatine to the muscles.†
Kre-Alkalyn: Kre-Alkalyn is a patented form of Creatine marketed as a more stable and effective form of Creatine than Creatine Monohydrate. While some evidence supports its claims, more research is needed to determine its efficacy compared to other forms of Creatine.†

Will Creatine Grow Glutes?

Creatine supplementation can help increase muscle mass and strength, which may increase the size of your glutes but will not necessarily target them. Creatine works by increasing the availability of energy in your muscles, allowing you to perform more intense workouts and leading to increased muscle growth. To maximize the effects of Creatine on your glutes, it is important to engage in regular resistance training exercises that target the glutes, such as squats, lunges, and glute bridges. A balanced diet with adequate protein and other essential nutrients is important for muscle growth and recovery.†

Creatine Myths:

Several myths and misconceptions about creatine have been circulating for years. Here are some of the most common myths surrounding creatine and truths:

Creatine is a steroid: This is a common misconception, but creatine is not a steroid and has a completely different chemical structure. It is naturally available in the body and in foods such as meat and fish.†

Creatine is harmful to your kidneys: When ingested at recommended dosages, this supplement does not result in kidney damage and/or renal dysfunction in healthy individuals.†

Creatine is only for bodybuilders: While creatine is popular among bodybuilders and strength athletes, it can benefit anyone looking to increase their muscle mass, strength, and athletic performance.†

Creatine causes bloating and weight gain: While some people may experience water retention when first starting creatine supplementation, this is generally temporary and subsides after a few weeks. Additionally, any weight gain associated with creatine supplementation is likely due to increased muscle mass rather than fat.†

AllMax Nutrition Creatine Monohydrate

How To Take AllMax Nutrition Creatine Monohydrate:

AllMax Nutrition recommends taking it daily with water or juice upon waking and post-workout, or on non-training days, after a meal.

AllMax Nutrition’s Suggested Usage:

Loading Phase: 1 scoop twice daily (total of 10 g. day) for 5-7 days.

Maintain Phase: 1 scoop daily (total of 5 g/ day).

Cycling Phase: 8 weeks on, two weeks off. Repeat.

Customer Review By Allan: “This creatine has been a staple in my supplement stack for years. I can feel a difference in my strength and recovery during off-cycle periods. Great product, highly recommend.” Posted on 2/28/22

Life Extension Creatine Capsule

How To Take Life Extension Creatine Capsules:

Life Extension recommends taking two (2) capsules twice daily with water or juice or as a healthcare practitioner recommends.

Customer Review By Daniel: “Great product I have been using for over a year Love all Life Extension vitamins and supplements.” Posted on 12/9/21

Hi-Tech Pharmaceuticals Creatine Nitrate

How To Take Hi-Tech Pharmaceuticals Creatine Nitrate:

Hi-Tech Pharmaceuticals recommends taking 2 (two) tablets daily whenever convenient. Consume ample amounts of water while taking this product.

Customer Review By Brenda: “Just finishing my first bottle of Creatine Nitrate and am super happy with my gains! I didn’t experience any bloating or water retention like I normally get with monohydrates either! Great product overall!” Posted on 2/28/22

Wrapping Up!

This wraps up our post on Creatine. Thank you for reading! And as always, if there was something that wasn’t clear, another question you want to be addressed, or if you have another idea for a blog, Email Us!

Looking for more to read? Check out some of our other blogs!

Warnings And Side Effects:

Do not take more than the recommended amount. Pregnant or nursing mothers should not use it. Children under 18 should not use it either. Before using it, talk to your doctor if you are taking medication, have a medical condition, or are planning a medical procedure. If you experience adverse reactions, consult your doctor and stop using. Keep children and pets away from it. Do not use it if the packaging appears tampered with. Store it in a cool, dry place away from sunlight. Avoid excessive heat.

References:

Disclaimer:

†Please note the intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog utilizes anecdotal information and available studies/reviews. While we aim to maintain and display accurate information, we can’t guarantee it represents the latest product formulation or information. Therefore, please visit the manufacturer’s website if you have any concerns. Also, the information above does not represent our views here at Same Day Supplements. Instead, these are the manufacturers’ and users’ views and information. Additionally, the Food and Drug Administration has not evaluated these statements. Finally, these products aim not to diagnose, treat, cure, or prevent disease or illness.