Creatine monohydrate has emerged as a top choice for athletes looking to enhance their sports performance, and for good reason. It is one of the most thoroughly researched and effective supplements available for improving exercise performance. Those who know me well are aware that I generally prioritize food over supplements. However, if you are considering adding performance-enhancing supplements to your regimen, creatine monohydrate is an excellent option. In this article, I will explain why.
What is Creatine and How Does it Work?
Creatine is a substance your body naturally produces from amino acids. It’s mainly stored in your muscle cells, with about 95% of it residing in your skeletal muscles. Creatine’s role is to help your muscle cells produce more energy during high-intensity, short-duration exercises like weightlifting and sprinting. Your body makes about 1-2 grams of creatine per day, primarily from animal-based foods like meat and fish.
Supplementing with creatine is notably effective for individuals with low initial creatine levels, including vegetarians, who often have reduced creatine stores due to the absence of creatine in plant-based foods.
Moreover, women naturally possess 70 to 80 percent lower creatine stores than men and tend to consume lower amounts of dietary creatine. Research indicates that women may derive significant benefits from creatine supplementation. For instance, a study published in the Strength and Conditioning Journal highlighted remarkable performance improvements among females. Compared to males who experienced a 6 percent increase in performance, females enjoyed a 15 percent increase, showcasing more than double the benefit.
Benefits of Creatine
Improved Fitness Performance
Creatine can significantly enhance your workout capacity, particularly for short-term, maximal exercise, by keeping your muscles energized. This means you can push harder during workouts, whether that means sprinting faster or lifting more weight.
Increased Muscle Mass and Strength
Research indicates that creatine can increase muscle size. A study involving resistance-trained men found that supplementing with creatine over a two-month period led to significantly greater muscle size increases compared to a placebo. Muscle size increased by 7.1% with creatine versus 1.6% with placebo in the upper body, 3.2% versus 0.7% in the trunk, and 2.1% versus 0.7% in the lower body. (Nunes, Nutr Health 2017)
Promising research suggests that creatine may offer cognitive benefits, including reducing mental fatigue and enhancing memory. However, to keep this article concise, further discussion on this topic is not included.
For those engaged in lower-intensity endurance exercise, it is important to note that current short-term research suggests creatine supplementation provides little to no direct benefit to endurance performance
Is Creatine Safe?
Creatine is one of the most researched supplements and is generally considered safe when taken in appropriate amounts. You might experience some weight gain due to water retention, but it’s usually insignificant and temporary. Still, it’s important to consult a healthcare provider before starting any supplement to ensure it’s right for you.
The long-term safety of creatine for individuals with kidney dysfunction is not fully established, as most studies have only looked at short-term use. If you have kidney disorders or other pre-existing medical conditions, it’s crucial to seek medical advice before using creatine.
How to Take Creatine: Loading and Maintenance
Dosage: There are two main strategies for taking creatine: loading and non-loading.
Creatine Loading: This involves taking a larger dose (around 0.3 grams per kilogram of body weight per day) for the first 5-7 days. After this, you switch to a maintenance dose of at least 0.03 grams per kilogram of body weight. For example, if you weigh 70 kg (about 154 pounds), you would take approximately 21 grams per day during the loading phase, then reduce to about 2.1 grams per day for maintenance.
Non-Loading: The alternative is to take a smaller, consistent dose of 3-5 grams daily. While loading saturates muscles with creatine within the first week, non-loading takes around four weeks to achieve the same effect.
Which Method to Choose: The choice is yours. You don’t need to load creatine, but it does provide quicker benefits. However, it may cause digestive discomfort. Non-loading is slower but gentler on the stomach.
How to Take Creatine for Best Absorption: Creatine dissolves best in warm water. Mix the powder into warm water and drink it within 10 minutes to prevent breakdown. It’s also better absorbed with carbohydrates, so consider taking it with a carb-rich drink or meal.
Which Creatine is Best?
With so many different forms of creatine on the market, it can often be confusing to know which one to choose. However, creatine monohydrate stands out as the best option due to its extensive scientific backing, proven efficacy, and safety profile. Additionally, it is the most cost-effective option available. Creatine monohydrate is well absorbed by the body and is effective whether taken in powder, drink mix, capsule, or tablet form.
I generally recommend creatine monohydrate because it combines effectiveness with affordability. Given these advantages, creatine monohydrate emerges as the top choice for those looking to enhance their performance and fitness goals. When selecting a creatine product, it’s essential to prioritize third-party tested brands to ensure quality and purity.
Is Creatine Right for You?
Deciding if creatine is right for you should involve a discussion with a healthcare provider. I usually advise clients to ensure their diet and training routine are well-established before considering creatine. When used correctly alongside a balanced diet and training program, creatine can be a valuable tool for enhancing athletic performance and achieving fitness goals. Always consult with a healthcare professional or registered dietitian before starting any new supplement regimen to ensure it is safe and appropriate for your needs.
