Creatine Facts Every Athlete Should Know

By Yuri Elkaim, BPHE, CK, RHN

Creatine is a compound naturally produced in our liver, pancreas, and kidneys. It is transported through our bloodstream to provide energy to our muscles. Upon reaching our muscles, it converts to phosphocreatine, a powerful metabolite used to regenerate ATP (adenosine triphosphate), the ultimate muscle energy source.

How is creatine consumed?
Creatine is a 100% all-natural source found in many protein sources including salmon, herring, tuna, and lean beef. However, creatine supplements, especially creatine monohydrate, contain more creatine per weight of material than all food sources.

How does creatine work?
When contracting muscles, ATP creates energy by losing a phosphate molecule. Phosphate is then converted into ADP (adenosine diphosphate). Your body needs to generate more energy by converting ADP back to ATP, and creatine does this by acting as a source of phosphate. The more creatine in your body, the more energy you create during muscle contractions. This reaction is why many athletes use creatine for high intensity exercise such as sprinting and weight training.

What does creatine do for my workouts?
Considered the ultimate athletic supplement, creatine monohydrate significantly increases the amount of work you can do in a given amount of time. Its muscle-protein synthesis action enhances energy reserves in the muscle, which improves your recovery rate. Athletes taking creatine notice an increase in performance during high-intensity training, longer sustaining energy levels, and enhanced strength during lifting sessions.

Is creatine safe?
No conclusive evidence shows harmful side effects from taking creatine. However, as with any supplement, you should take the recommended dose suggested on the product label.

Some users report gastric side effects when consuming excess amounts creatine including:

Also, persons with diabetes should avoid creatine consumption because it may alter insulin levels in the blood, disturbing blood sugar levels.

How should I take creatine?
Generally athletes take creatine in two phases: a loading phase, and maintenance phase. Your loading phase occurs in the first week of taking the supplement. Each manufacture suggests a different amount, but it typically falls between 15 to 20 grams per day depending upon body weight. During your maintenance phase, you will take 3 to 10grams per day for 3 weeks.

After cycling creatine for a month, you should to take 1 week off. The process of cycling helps avoid immunity to the product and allows you to rid of any extra water weight caused from creatine saturation in the muscles.

What type of creatine should I take?
The market is flooded with tons of creatine products in various forms. You can find micronized creatine, effervescent creatine, Kre-alkalyn, and creatine ethyl ester. However, the most effective and powerful form is pure creatine monohydrate. 

Pure creatine monohydrate is 90% absorbable. However, not all products are created equal.  Read the product labels to make sure you are getting 100% creatine monohydrate, and not something loaded with fillers.

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