How creatine affects fitness
Creatine is primarily known for its effect on muscle building - but it plays a far more versatile role in the human body. We have summarised everything you need to know about this special substance for you in this article.
What is creatine?
Creatine, also spelled creatin, is an organic acid that occurs naturally in the body and is derived from the amino acids glycine, arginine and methionine. The acid plays a crucial role in supplying energy to the muscles. It is mainly stored in the muscles and helps to produce ATP (adenosine triphosphate), which is the main source of energy for short-term, intense activities such as strength training or sprinting.
Many athletes and sportspeople take it as a dietary supplement to increase creatine stores in their muscles [1]. This can help to improve performance during short, intense exercise [2], aid recovery after exercise and promote muscle building [3, 4].
There are various types of creatine supplements on the market, with creatine monohydrate being the most commonly used form of creatine. However, it is important to discuss creatine intake with a doctor or nutritionist to ensure proper dosage and use.
What specifically does creatine do in the body?
It is most effective in providing energy to the muscles, especially during short bursts of high-intensity activity. Here are some of its main functions:
Energy production: Creatine is stored in the muscles as phosphocreatine. When muscle cells need energy, phosphocreatine helps to quickly generate ATP (adenosine triphosphate). ATP, in turn, is the main source of energy for muscle activity. During intense physical activity such as weightlifting or sprinting, the body can deplete ATP very quickly, and creatine helps to replenish ATP stores [5].
Muscle contraction and performance: By increasing the availability of ATP, creatine supports muscle activity and can improve performance during short, high-intensity exercise. This can help to perform more repetitions during such activities or reduce recovery time [2,3].
Muscle growth and regeneration: There is evidence that creatine also has an effect on muscle growth and muscle building by promoting protein synthesis and thus supporting the regeneration of muscle fibres after training. This allows muscles to recover faster and respond better to subsequent training sessions [4].
Which foods contain creatine?
Creatine is mainly found in animal foods, especially red meat and fish.
Red meat: Beef and pork are particularly rich in creatine.
Fish: Fish species such as salmon, tuna and herring are particularly good sources of creatine. Fresh fish generally contains higher amounts of creatine than canned or processed fish.
Poultry: Although not as rich in creatine as red meat, poultry such as chicken or turkey also contains small amounts.
Game: Game meat such as deer or wild boar can also contain creatine, but in varying concentrations depending on the animal and diet.
What types of creatine are available as a dietary supplement?
There are different types of creatine available on the market. Here are some of the most common forms:
Creatine monohydrate: The most commonly used and best researched form is creatine monohydrate. It is inexpensive and effective. Creatine monohydrate is easily absorbed by the body and is the basis for many creatine supplements.
Creatine monohydrate in dissolved form: This is creatine monohydrate that is already dissolved in a liquid (usually water).
Creatine ethyl ester: This form of creatine was developed to improve absorption. It is assumed that creatine ethyl ester enters the cells better than creatine monohydrate. However, studies have not yet been able to confirm this, with one study even concluding that this form of creatine is less effective than creatine monohydrate [6,7].
Creatine HCL (hydrochloride): Creatine hydrochloride (creatine HCL) is a form of creatine that is combined with hydrochloride molecules to improve solubility and facilitate absorption. However, there are no studies to date that adequately demonstrate this [8].
Buffer creatine: This form was developed to increase the pH value and improve stability in order to reduce the breakdown of creatine in an acidic gastric environment. However, this has not been confirmed in a study [9].
Creatine nitrate: This combines creatine with nitrates to potentially improve absorption and performance. However, there is limited research and long-term studies have not confirmed this [10].
It's important to note that most studies support the efficacy of creatine monohydrate [8,9].
When to take creatine supplements
Taking supplements depends on several factors, including individual goals, training schedule and individual tolerance to the supplement. Here are some general guidelines:
Daily creatine intake:
Loading phase: Some people start with a so-called loading phase, in which they take a higher dose (usually around 20 grams per day) for about 5-7 days to quickly fill muscle stores.
Maintenance phase: This is followed by the "maintenance phase", in which a lower dose (usually around 3-5 grams per day) is taken daily to maintain creatine stores.
Mixture and dosage:
Creatine can be dissolved in water or juice. It is important to drink enough water to maintain hydration, as the substance can draw water into the muscles.
The exact dosage and timing of creatine intake may vary depending on the product and individual needs. It is advisable to follow the manufacturer's recommendations.
Some people respond better to creatine than others. There may be some variability in response to the supplement. People with kidney disease or other health concerns in particular should consult a doctor before consumption.
It is important to note that creatine does not have an immediate effect. The benefits may become apparent over time with regular use and training. It may also be useful to start with a lower dose to see how the body responds before increasing the dose.
Is it useful to take creatine supplements?
The decision to take creatine as a dietary supplement depends on many different aspects:
Benefits of creatine:
Performance enhancement: It can improve performance during short, high-intensity activities such as strength training or sprints by increasing the supply of ATP to the muscles [2].
Muscle growth and recovery: There is evidence that creatine can promote muscle growth and development and shorten recovery time after exercise [3,4].
Easy availability: Creatine is one of the most well-researched and widely used dietary supplements. It is relatively inexpensive and readily available.
Important considerations:
Individual response: The response to such supplements can vary from person to person.
Health aspects: People with certain health conditions, especially kidney disease, should consult their doctor before taking creatine.
If your individual training goals are focused on short, intense activities and you want to benefit from a possible performance boost, creatine can be a useful supplement. However, it is advisable to consult a doctor before taking supplements of any kind, especially if you have health concerns or are taking other medication. Ultimately, the decision to use such supplements should be based on individual goals, needs and health conditions.
What are the possible side effects of creatine?
Most people tolerate the substance well when taken in recommended doses. However, some people may experience side effects. Here are some possible side effects of creatine:
Water retention: Creatine can cause the body to store water in the muscles. This can lead to temporary weight gain [11].
Increased kidney stress: There have been some concerns about possible kidney stress from taking creatine supplements [12]. People with pre-existing kidney disease should avoid such supplements or consult their doctor before taking them.
Changes in lab values: Some people may experience a temporary increase in blood values, particularly creatinine levels. This can lead to changes in medical tests. In most cases, however, these changes are harmless.
Allergic reactions: Although rare, allergic reactions to creatine can occur. Symptoms may include skin rashes, itching, breathing difficulties or swelling. If there are signs of an allergic reaction, medical attention should be sought immediately.
It is important to emphasise that most of these side effects are rare and many people tolerate creatine supplements well. Adhering to the recommended dosages and consulting a doctor can help minimise the risk of side effects.
How long does it take for creatine to take effect?
The effects can vary for different people, and there is no set time frame in which the effects are felt. Some people report a faster effect and may experience improved performance and muscle volume within a few weeks, while others may take longer to notice noticeable changes. Effectiveness may also depend on the individual's training programme and diet. Individuals who engage in intense training and have a balanced diet may notice positive effects more quickly. It is important to note that creatine does not have immediate, dramatic effects. Most benefits are seen over time, with regular use and consistent training.
What is the recommended dose of creatine?
The recommended dose of creatine may vary depending on individual needs and goals. Some people may respond better to lower doses, while others may benefit from higher doses. It is advisable to start with a lower dose to test individual tolerance. In addition, it is always advisable to consult a doctor or nutritionist before taking creatine supplements, especially if there are health concerns or if you are taking other medications.
Important: It is important to drink plenty of water while taking creatine, as creatine can tend to draw water into the muscles.
Sources
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2780977/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228369/
[4] https://pubmed.ncbi.nlm.nih.gov/35334912/
[5] https://pubmed.ncbi.nlm.nih.gov/12701817/
[6] https://www. ncbi.nlm.nih.gov/pmc/articles/PMC2649889/
[7] https://pubmed.ncbi.nlm.nih.gov/19228401/
[8] https://www.sciencedirect.com/science/article/abs/pii/S0765159719302011
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3479057/
[10] https://naturalmedicines.therapeuticresearch.com/news/news-items/2020/april/creatine-nitrate-vs-creatine-monohydrate. aspx
[11] https://pubmed.ncbi.nlm.nih.gov/14636103/
[12] https://pubmed.ncbi.nlm.nih.gov/31859895/
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