What is Creatine?
Creatine is one of the most widely used performance enhancing supplements on the market today. It is an organic compound that is naturally produced in the human body to supply energy to cells. It primarily provides energy to muscle and nerve cells in the body. The body can also get creatine through food sources like red meat and seafood.
Creatine is popularly taken in powder form as a supplement by athletes and bodybuilders looking to improve performance, increase strength outputs, achieve muscle gains, and speed up recovery. When taken as directed, evidence shows creatine can provide impressive performance and physique changes.
However, there are also some questions regarding creatine's long term safety given its impact on kidney and liver function if abused. There are also a few groups who should avoid creatine supplementation due to pre-existing health risks.
The Pros of Creatine Use
When used properly, creatine has been extensively researched and scientifically proven to provide a number of performance and training benefits. Some of the top advantages of creatine include:
Increases Strength Outputs
Multiple studies confirm that creatine supplementation allows users to lift more weight and perform better on resistance training exercises like the bench press in both single rep max attempts and repetitions completed at a certain percentage of 1RM.
Builds Muscle Size
Research consistently shows those supplementing with creatine demonstrating significantly more muscle size gains especially in Type II fast twitch fibers. Gains ranged from 2x to 5x more growth compared to those not taking creatine.
Enhances Anaerobic Endurance
Creatine has been repeatedly shown in clinical testing to allow athletes to complete more high intensity sprints or sets with short rest periods before seeing declines in performance. This benefit applies most directly to sports relying on strength-power and repeated short bursts.
Speeds Recovery Between Workouts
Several studies found subjects supplementing with creatine able to complete twice as many sets before failure. Researchers concluded the faster rate of phosphocreatine resynthesis played a key role allowing quicker muscle recovery during repetitions.
The Cons of Creatine Use
While creatine undoubtedly works to improve athletic performance especially in high intensity activities, there are some drawbacks to examine when considering supplementation. Some potential downsides of creatine include:
Weight Gain from Water Retention
The most commonly reported side effect from creatine use is mild water weight gain of around 2 to 6 pounds in most users. This side effect is temporary and subsides after the loading phase is completed as the body adapts. But the rapid increase can be mentally distracting for some gym goers.
Potential Impacts on Kidney and Liver Function
Contrary to early small scale studies reporting no adverse effects of creatine on kidney or liver function even at higher doses, emerging research shows there may be interactions affecting filtration rates. Those with pre-existing kidney issues should use extreme caution with creatine.
Interactions with Certain Medications
At this time, little research exists examining how creatine may interact with other medications an individual is taking especially medications impacted by kidney function. More research is needed, but caution should be taken untilInteraction better understood.
Can Cause Cramping or Dehydration
Without properly staying hydrated, creatine's diuretic effects can leave some users experiencing cramps, muscle tightness, strains or other injuries. Drinking plenty of water before, during and after workouts helps reduce this risk when supplementing with creatine.
Safe Creatine Dosage Recommendations
Most studies showing positive effects of creatine were based around a typical loading phase followed by a lower maintenance dose. According to the International Society of Sports Nutrition, this safe dosing protocol is:
Loading Phase: 20g Daily for 5-7 Days
Start by taking 20g divided into 4 equal 5g servings spaced throughout the day for the first 5 to 7 days when starting creatine supplementation. This swiftly maximizes creatine muscle stores.
Maintenance Phase: 3-5g Daily
After finishing the loading phase, drop to taking 3 to 5 grams of creatine per day either in a single serving or split into multiple servings. Cycle off creatine for 4 weeks after 12 weeks on.
Following this schedule allows the positive effects of creatine to continue assisting workout performance and progress without experiencing as high of a risk for side effects.
Who Should Avoid Creatine?
While minor side effects like water retention are common even when following dosage guidelines, creatine can more severely impact certain individuals. Creatine should be avoided by:
Those Under 18 Years Old
Due to potential impacts on natural growth and development, creatine supplementation is not recommended for those who have not reached physical maturity yet.
Anyone with Pre-Existing Kidney Disease
Those with kidney disease or even minor impairment of kidney function are at a higher risk for problems related to improper creatinine filtration when supplementing with creatine leading to further kidney damage.
People Taking Certain Medications
If taking any medications cleared by your kidney, either prescription or over-the-counter, creatine can potentially impact the rate those medications clear your system leading to complications. Consult a doctor before starting.
The Bottom Line on Creatine
Hundreds of peer-reviewed clinical trials demonstrate creatine delivering significant performance improvements related to power, strength, muscle gain, endurance and recovery when combined with a proper resistance training regimen. But minor side effects do occur even when taken as directed. More serious risks also exist for those with pre-existing kidney issues or taking certain medications requiring kidney clearance.
Weighing out the pros and cons of creatine supplementation, the vast majority research indicates creatine can safely and effectively take your training results to the next level. But staying adequately hydrated, following suggested dosing protocols, being monitored by a doctor, and taking time off from use can help further mitigate risks if any questions or health issues exist.
FAQs
Is creatine safe?
When taken as recommended, creatine is generally safe for healthy adults over 18 years old. But minor side effects like water retention do occur. People with kidney disease should not take creatine due to increased risk.
How much muscle can you gain with creatine?
Research shows subjects supplementing with creatine gained 2 to 5 times more muscle mass over a 12 week period compared to those not taking creatine when following a rigorous training program.
When is the best time to take creatine?
The best time to take creatine is shortly before or just after your workout. Taking creatine around workouts helps maximize absorption by muscle tissue benefiting performance.
Does creatine cause hair loss?
No direct link has been found between creatine causing hair loss or balding. But an increase in the conversion of testosterone to DHT, which some studies show evidence of with creatine use, could accelerate hair loss for those genetically prone.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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