top of page
Search

Creatine Supplementation

  • Writer: Admin
    Admin
  • Apr 14, 2023
  • 2 min read

Updated: Sep 12

Keep reading to learn more about what Creatine: what is creatine? What are dietary courses of creatine, and can you get sufficient amounts from the diet? What are the pros and cons of creatine supplementation? Is creatine supplementation safe and what are the potential side effects of supplementation?


What is Creatine?


  • Creatine is a naturally occurringamino acid that forms phosphocreatine.

  • About 50% of the body's supply comes from dietary sources(milk, meat, and seafood).

  • The other ~50% is made by the liver and kidneys and then delivered to skeletal muscle.


Dietary Creatine:


  • In a usual omnivorous diet, a person will typically consume1-2 grams of creatine per day

  • Vegetarians and vegans may have lower levels of creatine in their bodies because they are not consuming meat and seafood.


How Does Creatine Supplementation Work?


  • Phosphocreatine is used to quickly replenish energy for muscle cells. It is the optimal fuel for quick high-intensity bursts and strength training.

  • Supplementation can provide athletes with a boost to their workout, therefore leading to further gains in muscle mass, strength, power, and performance.

  • Phosphocreatine is used to quickly replenish energy for muscle cells.


What are the Benefits of Creatine Supplementation?


  • May treat neurodegenerative conditions

  • May be beneficial during pregnancy and menopause

  • Promotes gains in muscular strength, power, and mass

  • Increased performance during exercise

  • Improved single & repetitive sprint performance

  • Enhanced recovery


What are the Side Effects of Creatine Supplementation?


  • Potential weight increase of 0.5–1 kg (1–2 lbs) due to water weight.

  • Other than potential water weight increase, there have been minimal

    reported side effects.


Safety of Creatine Supplementation?


ISSN Position Statement:

  • “Dosages ranging from 0.3–0.8 g/kg/day for up to 5 years have consistently shown no adverse health risks.”

  • “Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training.”


Creatine Dosing - where to start?


  • Depends on the individual and reason for supplementation

  • General recommendation: 3–5 g per day

  • Timing is less important than day-to-day consistency

  • Please note, these needs vary by person - consult a dietitian!


Resources


1. Hall M, Manetta E, Tupper K. Creatine Supplementation: An Update. Curr Sports Med Rep. 2021 Jul 1;20(7):338-344. doi: 10.1249/JSR.0000000000000863. PMID: 34234088. https://pubmed.ncbi.nlm.nih.gov/34234088/


2. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049. https://pubmed.ncbi.nlm.nih.gov/28615996/


3. Stares A, Bains M. The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials. J Geriatr Phys Ther. 2020 Apr/Jun;43(2):99-112. doi: 10.1519/JPT.0000000000000222. PMID: 30762623. https://pubmed.ncbi.nlm.nih.gov/30762623/


4. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369. https://pubmed.ncbi.nlm.nih.gov/34199588/


ree


Comments

bottom of page