Nutrition - Creatine Review

Everyone’s an Athlete.®

            Many consume nutritional ergogenic aids to influence health and human performance performance, but usually few are strongly supported by research. However, creatine supplementation is strongly supported and has shown to provide several performance benefits, while showing minimal to no side effects (Kreider et al., 2017). Creatine often receives negative criticism in the fitness industry, but truth is, creatine supplementation is typically safe, deeply backed by science, and highly effective and beneficial for most individuals.

            Creatine supplementation enhances intramuscular creatine concentrations, aiding in anaerobic metabolism. Specifically, it influences the (Creatine-) Phosphagen system and aids in resynthesis of energy (also known as adenosine triphosphate – ATP) used by the human body. This energy system primarily provides energy for high intensity exercise, such as sprinting or resistance training. Overtime, creatine supplementation can aid in enhancing this type of exercise and activity in general, and ultimately, lead to greater training adaptations (Kreider et al., 2017; Machek et al., 2018; Mielgo-Ayuso et al., 2019).

            Creatine supplementation has shown to provide many benefits, related to enhancing health and human performance (Kreider et al., 2017; Machek et al., 2018; Mielgo-Ayuso et al., 2019):

  • Improves body composition (e.g. gain in lead body mass).

  • Enhances muscular strength and power, and cognitive performance.

  • Faster recovery and return to play rates.

  • Reduces the risk of injury.

  • Minimal to no side effect: slight weight gain.

            Therefore, creatine supplementation may aid in physical and mental performance variables that are depleted with exercise, especially at high intensities (Kreider et al., 2017; Machek et al., 2018; Mielgo-Ayuso et al., 2019). Research also supports that creatine supplementation can positively influence overall recovery, injury prevention (e.g. reduce the risk of injury), and faster rate of return to play in injured participants (Kreider et al., 2017). However, without proper training, nutrition and recovery regimens, creatine supplementation will not be as effective, if at all. Therefore, make sure you are training with a purpose, providing your body with the fuel it needs, and sleeping adequately (e.g. 8-9 hours daily) to maximize the benefits of creatine and other types of supplementation in general.

            Creatine can be naturally found in seafood and red meat, but supplementation is often convenient and most likely needed in most populations. One of the most effective ways to increase muscular creatine levels is through supplementation, in the form of creatine monohydrate. Specifically, literature recommends 0.3 grams (g) of creatine per kilogram (kg) of body weight, daily. Remember, in order to convert your weight (in pounds; lbs.) to kg, divide your weight by 2.2 (e.g. 185 lbs. athlete would be 84.09 kg). Lastly, it is recommended, by the literature, to consume creatine monohydrate with carbohydrate and protein sources, to enhance creatine retention levels (Kreider et al., 2017). For example, creatine monohydrate can be combined with your favorite protein and fruit(s), to improve this effort.

Remember, supplementation only will be effective and needed with proper training, nutrition, and recovery regimens. Therefore, your training program, nutritional efforts, sleep schedule, etc.  are far more important than supplementation.

 

HHM Message - Remember, we define an athlete as someone who competes in life to become trained and skilled in human movement and exercise. But, becoming an Athlete, starts with YOU! We are committed to positively influencing individuals to reach their health and human movement potential, so they can thrive and enjoy each moment in their lives. We believe you can and will make a difference that will positively change your life forever. We are here to help you become the athlete that you were meant to be! Everyone’s an Athlete.®

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References

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 1-18.

Machek, S. B., & Bagley, J. R. (2018). Creatine monohydrate supplementation: considerations for cognitive performance in athletes. Strength & Conditioning Journal, 40(2), 82-93.

Mielgo-Ayuso, J., Calleja-Gonzalez, J., Marqués-Jiménez, D., Caballero-García, A., Córdova, A., & Fernández-Lázaro, D. (2019). Effects of creatine supplementation on athletic performance in soccer players: A systematic review and meta-analysis. Nutrients, 11(4), 757.

 

Please consult with a medical professional (or similar), prior to supplementation and/or altering an exercise and/or nutritional regimen. We shall not be held liable, and the information above is not nutritional advice. This information is to inform our audience of current literature and its recommendations. Find and use evidence-based information and what works for you, as you are your own unique individual. THERE ARE NO ONE-WAY APPROACHES.