Should I Use Creatine?
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What Is Creatine?
Creatine is a naturally occurring chemical in the body and a type of amino acid that originates from others used to build proteins. About 95% of your body’s creatine is stored in skeletal muscle, primarily in the form of phosphocreatine (also called creatine phosphate). This form plays a crucial role in producing ATP (Adenosine Triphosphate), which provides energy to your muscles during activity.
Creatine isn’t limited to muscles—it’s also found in your brain and other organs. While your body makes small amounts of creatine daily, you can also obtain it from dietary sources like red meat and seafood.
How Does Creatine Supplementation Work?
When you take creatine supplements, the majority is absorbed into your muscles, where it is converted into phosphocreatine by combining with phosphoric acid. This increases your muscles’ stores of both creatine and phosphocreatine, enabling your body to produce ATP more rapidly.
Creatine supplementation, particularly in the form of creatine monohydrate, can also cause your muscles to retain water. This increases cellular pressure, which may contribute to muscle growth by promoting protein synthesis and cell hydration.
Benefits of Creatine
Numerous studies support the benefits of creatine supplementation. Here are some key findings:
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Improved Recovery
Creatine may enhance muscle recovery after injury or immobilisation by supporting protein content like GLUT4 in muscle cells.
Source: Op 't Eijnde et al., Diabetes, 2001. PMID: 11147785. -
Enhanced Cognitive Function
Studies suggest creatine can improve focus, reaction time, and problem-solving abilities, potentially benefiting brain health and recovery from traumatic brain injury.
Source: Dolan et al., European Journal of Sport Science, 2019. PMID: 30086660. -
Increased Strength
Creatine supplementation, combined with resistance training, has been shown to boost strength and improve weightlifting performance.
Source: Rawson & Volek, Journal of Strength and Conditioning Research, 2003. PMID: 14636102. -
Greater Muscle Growth
A recent review of clinical trials confirms that creatine supplementation supports muscle growth, making it a valuable tool for athletes and gym-goers.
Source: Wu et al., Nutrients, 2022. PMID: 35334912.
Are There Any Side Effects?
Current research does not provide strong evidence linking creatine supplementation to harmful effects on gastrointestinal, cardiovascular, musculoskeletal, renal, or liver functions. Reported side effects, such as bloating or cramps, are largely anecdotal and not backed by controlled studies.
Source: Bizzarini & De Angelis, Journal of Sports Medicine and Physical Fitness, 2004. PMID: 15758854.
It’s worth noting that the only well-documented side effect of creatine is an increase in body mass, primarily due to water retention. As with any supplement, individuals with pre-existing conditions (e.g., kidney issues) should consult a healthcare professional before use.
Would I Recommend Creatine?
The short answer? Yes, I would recommend creatine supplementation for almost anyone—whether you’re a gym enthusiast, a runner, or even someone looking to improve cognitive performance.
The available research suggests the benefits far outweigh the potential risks, which are minimal for healthy individuals. Speaking from personal experience, creatine has boosted my strength, enhanced my gym performance, improved my focus, and accelerated my recovery from minor injuries.
The key to success with creatine is consistency. Take 5g daily, regardless of whether you choose tablets or powder. Timing doesn’t matter much—just ensure you take it regularly. The hardest part is simply remembering to take it!
Recommended Products
If you’re ready to give creatine a try, here are two great options to consider:
Final Thoughts
Creatine is one of the most well-researched supplements on the market, and the evidence strongly supports its effectiveness and safety for most people. If you’re looking to enhance your performance, strength, recovery, or even focus, creatine might be exactly what you need. Try it out and feel the difference for yourself!