itstargetnews
You might think that creatine supplements are just the latest health fad to hit gym floorand you’re right, but that’s only part of the story. In fact, your body produces creatine on its own, and it is an essential compound for most every function.
You’ve probably read about the benefits of creatine—from muscle building to brain health—but just as importantly, do most people need more than this?
What is creatine?
Creatine is a substance that is produced naturally by the liver, kidneys, and pancreas. It is then converted into a compound called phosphocreatine, which is stored in your muscles, explains Amanda HoltzerRD. From there, phosphocreatine helps make what’s called ATP (adenosine triphosphate), which is the body’s preferred source of energy, Holtzer said.
“Every single bodily function requires ATP, from opening your eyes to walking to the bathroom to typing on your computer,” he said. Regarding your workouts, “when you use your muscle cells, especially during higher-intensity forms of exercise—think weight lifting (or) sprinting—you use up phosphocreatine stores as a form of ATP.”
In addition to what the body produces naturally, you can get creatine by eating animal products and some seafood.
What are creatine supplements?
In supplement form, creatine can be sold in pills and is even more popular creatine gummiesbut you can usually find it in powder form similar to other popular health supplements such as whey protein, or pre-workout.
You want to look for products made with creatine monohydrate, which is the specific type of creatine that has been widely studied for its health and fitness benefits, says the sports dietitian. Jenna StanglandRDN, a performance advisor for essential. Creatine monohydrate is also 100% bioavailable, which means your body can fully absorb and use it, adds Holtzer.
What are the biggest benefits of creatine?
There are many supposed benefits to getting one of the best creatine supplementsbut most of the science-backed reasons to think about your intake center around exercise: specifically, how you feel going into an event, how you perform during it, and how you recover afterwards.
Remember, creatine is the pathway from phosphocreatine to ATP. “So, creatine feeds the entire energy system that every cell in the body uses to function,” says Stangland. The raising of FORCE Creatine provides the reason for many other advantages that you can see from the supplement, because without the energy you cannot perform, recover, and grow.
Exercise performance
“The main benefit that most people see (from taking creatine supplements) is an increase in the effectiveness and intensity of their exercises“said Holtzer. That added phosphocreatine and ATP “means you’re giving your muscles this little extra boost of ability during periods of stress” like during exercise, he said.
Practically, that means you can increase your reps, time, distance, or weight lifted in your next workout, says Stangland. That includes improve strength, power, and endurancehe added. Over time, this will help you avoid a fitness plateau and continue to improve with progressive overload, Holtzer explains.
Exercise well
You expend energy and create micro tears in your muscle fibers during exercise. It’s meant to help you recover, rebuild, and grow again afterward, Holtzer says. Creatine supplementation can help improve recovery, as it can promote ATP resynthesis after exercise. Translation: “The faster you build strength, the faster you recover,” says Stangland.
However, creatine does not take an important place in protein as part of your workout recoverysays Stangland. Creatine is an amino acid, while whey is protein contains more amino acids, which are the building blocks your muscles need to recover and come back stronger, he says.
Muscle growth
Creatine may also play a role in increasing muscle mass or improving muscle growth. More creatine in muscle tissues increases something called osmotic pressure, which is “basically the amount of water and pressure that lives inside your cells,” Holtzer explains. This pressure causes the muscles to swell, which is what causes the muscle to heal and grow, he explained. So, to be clear, it is the inflammation itself and the constant rehab of the muscle that contributes to the increase in muscle growth over time.
Are creatine supplements safe?
Yes, creatine is generally safe for most healthy people including pregnant women, says Holtzer. However, those with kidney or liver disease, or anyone with high blood pressure, should avoid supplementing with creatine, he said. That’s because when these organs have a compromised ability to remove waste (in this case, excess creatine), you can be left with dangerous amounts of unnecessary creatine in the blood.
Side effects from creatine supplements are rare, but you may experience some muscle cramping or stomach discomfort, such as diarrhea, says Holtzer. Some people may experience a small amount of weight gain when they first start supplementing with creatine due to the water-retention properties of the compoundbut those effects should wear off after a few weeks, Stangland said.
It is best to check with a primary care physician before starting any new supplement, as a physician will be able to guide you to the correct dosage for your health and goals as well as discuss any contraindications.
Should you be taking a creatine supplement?
Your body can make about one gram of creatine a day, according to Mayo Clinic. That doesn’t sound like much, but your body doesn’t need a lot of creatine to do its job. The general recommended daily dose of supplemental creatine—through food or otherwise—is three to five grams or 0.1 grams per kilogram of body weight, Holtzer said. That translates to six grams per day for a 150-pound person. Healthy adults aiming for the recommended range can consider adding creatine to their diet, Stangland says.
Know that “most people make enough in their bodies, and whatever they lack, they get with their food,” says Holtzer. “That’s why creatine supplementation isn’t necessarily necessary for everyone.”
Some people may still benefit from creatine supplementation, namely vegans and vegetarians or those with specific health goals, Holtzer added. Plant-based eaters can still make enough creatine naturally, but don’t get the additive benefits from their diet, he explains.
Athletes, fitness enthusiasts, or anyone training for a high-intensity race or sport may also be interested in the strength and performance enhancements from creatine, he said. Regardless of whether you’re taking creatine supplements or not, you’ll want to aim for a moderate-carb, low-protein snack before a workout, followed by a high-protein, moderate-carb snack or meal afterward. “Remember, you can’t supplement a bad diet,” says Holtzer.
Additionally, considering a creatine supplement should be just one piece of your fitness toolkit, Stangland says. “You can’t just eat creatine and hope you wake up bigger and stronger,” he says. “You have to do the work to see the results that come with it.”
More about supplements:
