Creatine, Explained.
We regularly get questions about supplementation for training and one question that comes up quite often is about Creatine. Before adding a supplement, its always important to understand how it works and why you would want to use it in the first place.
What is Creatine?
Creatine is an amino acid that naturally occurs in our muscles and is produced by our kidneys, liver, and pancreas, amounting to about 1 gram per day. Creatine can also be obtained through red meat and fish, but the amount that those meats produce ranges from 1.4 grams to 2.3 grams per pound. These are relatively small amounts of creatine, which is why many choose to use creatine supplements in their diets to help increase the amount of creatine in their muscles.
What Do Creatine Supplements Do?
ATP (adenosine triphosphate) is a source of energy that our bodies use. Once ATP is used to carry out an action, it loses a phosphate in the process and becomes ADP. ADP cannot be used for energy and remains inactive until paired with another phosphate to become ATP once again. This process occurs naturally, but this is where creatine comes in; it can expedite the process of ADP receiving another phosphate. By taking creatine, you increase the amount of phosphocreatine in your body. Phosphocreatine can donate its phosphate to ADP, making it ready to assist with energy expenditure.
In simpler terms, think of ATP as a battery. Once the battery is depleted, it needs to be recharged, and creatine can help recharge the battery more quickly. When the body is provided with a surplus of creatine beyond what it naturally produces, it aids in getting ATP up and running faster compared to relying solely on the creatine supply your body naturally has.
Who Benefits Most From Creatine Supplementation?
Creatine is not universally 100% effective for everyone. One study found that out of 11 individuals, 3 experienced a significant increase in creatine levels, 3 had a minor increase, and 5 fell in between. It has been discovered that individuals with initially lower creatine levels and more type II muscle fibers benefit more from creatine supplementation. While the benefits of creatine vary among individuals, it has been shown to promote faster ATP regeneration in almost everyone.
Creatine's assistance in ATP regeneration is most advantageous for those engaged in high-intensity activities lasting 30 seconds or less, where ATP is rapidly depleted. Such activities include weightlifting, sprinting, jumping, and similar exercises.
What Else Does Creatine Do?
Enhance Muscle Strength and Hypertrophy
One of creatine's most consistent effects is that it promotes an increase in muscle strength and hypertrophy when combined with heavy resistance training.
Increase Glycogen Stores
Research indicates that consuming creatine and carbohydrates simultaneously results in higher muscle glycogen levels compared to consuming carbs alone. This increase in muscle glycogen is crucial for activities reliant on glycogen for energy, enabling the maintenance of muscle glycogen levels during exercises primarily utilizing the glycolytic system, which typically last 1-3 minutes and involve high intensity.
Recovery
Creatine has also been shown to aid in recovery after high-intensity workouts. Individuals who incorporate creatine into their diets report reduced muscle soreness, inflammation, and quicker recovery times following injuries.
Sources: https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591#:~:text=Creatine%20is%20an%20amino%20acid,in%20synthetically%20made%20creatine%20supplements.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/