Creatine is one of the most researched and widely used supplements in sports nutrition. Often associated with athletic performance and muscle gain, creatine has also been studied for its cognitive and overall health benefits.
In this article we will explore what creatine is, how it works in the body, its benefits, and whether supplementation is necessary, supported by scientific evidence.
How Does Creatine Work?
Creatine functions as a key component in the adenosine triphosphate (ATP) energy system. ATP is the primary energy currency of the cell, and during high-intensity exercise, ATP is rapidly depleted. Phosphocreatine donates a phosphate group to adenosine diphosphate (ADP) to regenerate ATP, allowing for prolonged energy output (Rawson & Venezia, 2011).
This mechanism explains why creatine is often linked to improved performance in short bursts of intense activity.
Performance Benefits of Creatine
Numerous studies support creatine’s role in enhancing athletic performance, particularly in resistance training and sprinting (Kreider et al., 2017). A meta-analysis found that creatine supplementation increases strength and power by 8% and 14%, respectively, compared to placebo (Branch, 2003).
Additionally, creatine has been shown to enhance muscle recovery by reducing muscle damage and inflammation post-exercise (Rawson & Venezia, 2011).
Creatine and Muscle Growth
Creatine supplementation has been found to promote muscle hypertrophy. One proposed mechanism is that creatine increases intracellular water retention, leading to cell swelling, which may signal muscle protein synthesis (Persky & Brazeau, 2001).
Furthermore, increased training intensity due to improved energy availability indirectly contributes to muscle growth over time (Kreider et al., 2017).
Cognitive Benefits of Creatine
Beyond muscle function, creatine has gained attention for its cognitive benefits. The brain relies heavily on ATP for optimal function, and creatine supplementation has been found to enhance memory and cognitive processing, particularly under conditions of stress or sleep deprivation in the elderly (McMorris et al., 2007).
Creatine and Aging
Aging is associated with a natural decline in muscle mass, strength, and cognitive function. Research indicates that creatine supplementation, combined with resistance training, can help mitigate sarcopenia (the loss of muscle mass with age) and improve functional strength in older adults (Candow et al., 2019).
Additionally, creatine’s neuroprotective properties may contribute to maintaining cognitive health in aging populations (Gualano et al., 2016).
Creatine and Hydration: Myth vs. Reality
A common misconception is that creatine causes dehydration and muscle cramps. However, scientific evidence refutes this claim. A study by Dalbo et al. (2008) found no increase in dehydration or cramping among athletes supplementing with creatine.
Also, a systematic review concluded that creatine supplementation does not negatively affect hydration status or heat tolerance during exercise (Lopez et al., 2009).
Is Creatine Safe?
Creatine is one of the most extensively studied supplements, with long-term research confirming its safety. A review of multiple clinical trials concluded that creatine supplementation does not negatively affect kidney or liver function in healthy individuals (Poortmans & Francaux, 2000).
However, individuals with pre-existing kidney conditions should consult a healthcare provider before supplementation.
How to Use Creatine?
The most common and researched form of creatine is creatine monohydrate. There are two common supplementation protocols:
Loading Phase: 20g per day (divided into 4 doses) for 5-7 days, followed by 3-5g per day for maintenance.
Gradual Intake: 3-5g per day consistently without a loading phase, reaching full muscle saturation in about three weeks (Kreider et al., 2017). Creatine can be taken at any time of the day, but some studies suggest post-workout consumption may enhance uptake due to increased insulin sensitivity (Antonio & Ciccone, 2013).
Who Should Take Creatine?
Creatine benefits a wide range of individuals, including:
- Athletes engaging in strength training, sprinting, or high-intensity sports.
- Older adults looking to maintain muscle mass and cognitive function.
- Vegetarians and vegans, as they typically have lower baseline creatine levels due to a lack of dietary intake from animal products (Burke et al., 2003).
Conclusion
Creatine is a highly effective and well-researched supplement with benefits extending beyond athletic performance to cognitive health and aging. Its safety profile is well-established, making it a viable option for individuals looking to enhance physical and mental well-being.
As with any supplement, consulting a healthcare professional before use is recommended, especially for those with underlying health conditions.
References:
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), p. 36. doi:10.1186/1550-2783-10-36.
Branch, J. D. (2003). ‘Effect of creatine supplementation on body composition and performance: a meta-analysis’, International Journal of Sport Nutrition and Exercise Metabolism, 13(2), pp. 198–226.
Burke, D. G., Chilibeck, P. D., Parise, G., Candow, D. G., Mahoney, D., & Tarnopolsky, M. (2003). ‘Effect of creatine and weight training on muscle creatine and performance in vegetarians’, Medicine & Science in Sports & Exercise, 35(11), pp. 1946–1955.
Candow, D. G., Forbes, S. C., Little, J. P., Cornish, S. M., Pinkoski, C., & Chilibeck, P. D. (2019). ‘Effect of nutritional interventions and resistance training on aging muscle mass and function’, European Journal of Applied Physiology, 119(1), pp. 1–17.
Gualano, B., Rawson, E.S., Candow, D.G. et al. Creatine supplementation in the aging population: effects on skeletal muscle, bone and brain. Amino Acids 48, 1793–1805 (2016). https://doi.org/10.1007/s00726-016-2239-7
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). ‘International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine’, Journal of the International Society of Sports Nutrition, 14(1), p. 18.
Lopez RM, Casa DJ, McDermott BP, Ganio MS, Armstrong LE, Maresh CM. Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses. J Athl Train. 2009 Mar-Apr;44(2):215-23. doi: 10.4085/1062-6050-44.2.215. PMID: 19295968; PMCID: PMC2657025.
McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007 Sep;14(5):517-28. doi: 10.1080/13825580600788100. PMID: 17828627.
Poortmans JR, Francaux M. Long-term oral creatine supplementation does not impair renal function in healthy athletes. Med Sci Sports Exerc. 1999 Aug;31(8):1108-10. doi: 10.1097/00005768-199908000-00005. PMID: 10449011.
Rawson, E.S., Venezia, A.C. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids 40, 1349–1362 (2011). https://doi.org/10.1007/s00726-011-0855-9
Author: Zainab Cutlerywala (INFS Faculty)
