Creatine: What is it and should I take it?
Creatine is one of, if not the , most taken and common supplement. In this short blog, we will cover the benefits of creatine, who it is appropriate for and when it should be taken.
What is creatine?
Creatine is a naturally occurring compound that we generally consume throughout our diet (meat/fish), but individuals who strength train or are athletes can also benefit from supplementing 3-5 grams per day.
Creatine is also produced in our body naturally by our liver, pancreas and kidney (about 1g/day) and it is stored primarily throughout our muscles and helps replenish our energy system more efficiently.
Creatine is NOT a form of a steroid or any anabolic agent and does NOT affect testosterone levels!!!
What are the benefits of Creatine?
Creatine can help improve muscle mass and size by allowing people to perform more reps/sets in their workouts.
Creatine can help improve force output with athletic events and resistance training.
Newer evidence of Creatine supplementation is pointing towards neurological benefits, specifically in the elderly population.
Since creatine helps maintain and improve muscle mass, it may also help reduce chances of sarcopenia
What kind of Creatine and how much should I take a day?
For the general population, Creatine Monohydrate is the safest and most researched type of creatine and can easily be found on Amazon, your local grocery store (even Costco), and through independent supplement companies. There are many flavored types but you can also buy Creatine in its purest form and mix into your favorite beverage.
Research indicates that supplementing 3-5g/day is safe and proves to be effective. The timing of when you take creatine is not extremely important, but is suggested to take around the time of your workouts or physical exercise events.
*** Please check your nutrition label and buy a 3rd party tested brand whenever possible as creatine is not regulated by the FDA***
Who should not take creatine?
This blog is for informational purposes only and you should consult your PCP or Nutritionist before adding this supplement to your routine.
Creatine may not be an appropriate supplement for breastfeeding mothers or individuals with pre-existing liver/kidney conditions.
Citations:
Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2021;18(1):13. Published 2021 Feb 8. doi:10.1186/s12970-021-00412-w
Forbes SC, Cordingley DM, Cornish SM, et al. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2022;14(5):921. Published 2022 Feb 22. doi:10.3390/nu14050921
Images taken from Google images