The Essential Guide to Creatine for Enhancing Athletic Performance

By Dr. Mark Evans, PhD, Optimum Nutrition, EMEA Performance Nutritionist

Key Learnings

• What is Creatine and Why Should You Supplement? Creatine is an amino acid found abundantly in the human body, predominantly in the skeletal muscle and plays a role in producing energy within the muscle.
• What Does Creatine Do? The major function of creatine within the body is as a major component of producing energy within the skeletal muscle.
• How Much Creatine Do You Need? It is well accepted that 3-5 g of creatine is needed to achieve the optimal concentration in the blood to raise creatine stores in the skeletal muscle.
• Which Form of Creatine is Best? Creatine monohydrate is widely considered the best form of creatine due to its safety, effectiveness, and affordability.
• Is Creatine Safe? There is no compelling scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals and the only side effect seems to be potential weight gain.
• Who Should Supplement with Creatine? Creatine supplementation is relevant to anyone with a performance goal of increasing bursts of power, strength and speed.

Contents

1. What is Creatine and Why Should You Supplement?
2. What Does Creatine Do?
3. How Much Creatine Do You Need?
4. Which Form of Creatine is Best?
5. Is Creatine Safe?
6. Who Should Supplement with Creatine?

Creatine has become a cornerstone in the world of sports nutrition and is one of the most popular sports supplements used by athletes to improve their performance. Its remarkable ability to enhance physical performance and support muscle growth by improving an athlete’s capacity and quality of training has made it a go-to supplement. In this comprehensive guide, we delve into the basics of creatine, exploring its nature, benefits, optimal dosage, the best forms available, and who should take it. Whether you’re a seasoned athlete or just starting your fitness journey, understanding creatine can be a game-changer in achieving your performance goals.

What is Creatine and Why Should You Supplement?

Creatine is an amino acid found abundantly in the human body, predominantly in skeletal muscle and plays a role in producing energy within the muscle. It is formed within the body in the liver and kidneys from three amino acids: glycine, arginine and methionine. In addition, creatine is ingested in food, mainly fish and meat.

Natural production of creatine in the body is 1-2 g/day and dietary intake is 1-2 g/day, totalling 2-4 g/day. At the same time, the body slowly breaks down and removes creatine. This means that to raise creatine concentration in the muscle, a higher amount is needed beyond what is found in the diet.

Increasing creatine in skeletal muscle to improve energy production is difficult from diet alone. Therefore, creatine supplements are a convenient addition to help raise levels in skeletal muscle.

Individuals eating an animal-based diet can increase their creatine stores by 60-80%, which can be further increased by 20-40% after creatine supplementation. Research has found lower levels of muscle creatine in vegans and vegetarians compared to meat-eaters. Supplementation may be an effective option for these individuals.

What Does Creatine Do?

The major function of creatine within the body is as a component of producing energy in skeletal muscle, known as the phosphocreatine (PCr) system. This system is composed of creatine and phosphate, forming PCr. Without it, movement would not be possible.

When the body needs to move quickly, energy demand increases. The energy currency in muscle is adenosine triphosphate (ATP), which is broken down to release energy for contraction. Creatine helps reproduce new ATP for immediate energy, but this system operates for only up to 10 seconds before running out.

Research shows that increasing muscle creatine helps produce more ATP and prolong exercise intensity. Creatine is beneficial for high-intensity intermittent exercises such as sprinting, power lifting, gym-based training, and sports like rugby, football, and basketball. It enhances training intensity, leading to better improvements in muscle size and strength.

How Much Creatine Do You Need?

To increase creatine in skeletal muscle, a larger dose than what's in the diet is needed. 3-5 g/day is optimal to raise blood levels. To get this from food would require about 1 kg of beef (or thirty-nine 8oz steaks).

Taking 3-5 g daily takes about 28 days to increase muscle levels. Alternatively, the classical supplementation method is a 5-day loading phase of 20 g/day, followed by 3-5 g/day as maintenance. Both approaches are effective for performance, and the best option depends on individual training goals. Consult a healthcare provider or nutrition expert for guidance.

Which Form of Creatine is Best?

Creatine monohydrate (like ON Creatine Monohydrate) is the most researched form. It improves performance in short-term, high-intensity, repeated efforts. It is safe, effective, affordable, and suitable for vegans.

Other forms, like creatine citrate, serum, ethyl ester, and nitrate, do not show consistent advantages over monohydrate for muscle creatine storage.

Is Creatine Safe?

Creatine monohydrate is the most effective ergogenic supplement for increasing capacity during short, high-intensity activity. It is one of the most researched sports supplements over the last 20 years. There is no evidence of harm in healthy individuals, with the only side effect being potential weight gain.

Who Should Supplement with Creatine?

Creatine is useful for anyone aiming to increase power, strength, and speed. It benefits sports like team sports, racket sports, athletics, and weightlifting. Supplementation enhances training intensity and performance. Athletes should consult a nutritionist or dietician for personalized advice.

Conclusion

Creatine is more than just a supplement; it’s a key ally in athletic performance. It improves energy in muscles, supports power, and enhances training. Understanding creatine helps you decide how to use it for your goals.

References

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6. Hultman, E., et al. (1996) Muscle creatine loading in men. J Appl Physiol (1985), 81(1):232–7.
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8. Kreider, R.B., et al. (2003) Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem: 244(1–2): 95–104.