Is Supplementing with Creatine for You?

Exercise scientist Dr. Andy Galpin made a great point on the Barbell Shrugged podcast recently that having muscle mass is often presumed to be the exclusive domain of young men, but men and women both truly need muscle, especially as we age. In order of importance, the three main determiners of longevity are leg strength, VO2 max, and lean body mass. Imagine standing up from the toilet feeling like your one rep max back squat. Without leg strength and leg muscle, your heart and lungs would have to work furiously to do basic tasks, and it would be easy to fall and break a hip.

That means in order to live long and awesome lives, everyone need to be STRONG. And the best time to get strong is RIGHT NOW.

Creatine is a cheap, safe, and easy way to increase athletic performance and thus increase longevity. It could help you complete an extra rep or shave a fraction of a second off of a sprint. This doesn’t always seem significant in the context of one training session, but over time that extra volume adds up, making you stronger and faster in the gym and on the field. Make sure you’re managing your sleep and diet well before worrying about supplementation.

How does it work and what does it do?

Creatine is an chemical produced in skeletal muscle. It can also be found in foods like fish and red meat and a powder form supplement. Increased stores of creatine prevents depletion of available ATP (energy) during exercise, builds muscle and prevents it from breaking down. For athletes, that means better strength and power performance. It does not increase endurance, but may help in activities in which steady work is combined with brief high efforts like going up a hill in a bike race.

Who would benefit the most from creatine supplementation?

• Novice and intermediate trainees
• Recreational, amateur, and professional athletes, especially those in sports which require short, explosive efforts
• Those under sixty (it doesn’t seem to help those sixty and and older)
• Those wanting to increase their lean body mass
• Vegetarians/vegans (they don’t get any creatine from meat sources)

Is it safe?

The International Society of Sports Nutritions says that “So far, no long-term side effects have been observed in athletes (up to 5 years), infants with creatine synthesis deficiency (up to 3 years), or in clinical patient populations (up to 5 years). One cohort of patients taking 1.5–3 grams/day has been monitored since 1981 with no significant side effects.”

There is no evidence of potential for damage to either the structure or function of the kidneys in healthy people. However, there is some concern that creatine could make kidney disease worse.

Talk to your doctor before starting creatine supplementation especially if you take other medication that could have potential negative interactions.

Do you need to cycle on and off?

No, because creatine does not accumulate in toxic levels in the body with normal doses and the body does not form a tolerance to it. Once the body’s creatine stores are full, a return to baseline levels of creatine by discontinuing supplementation would take 4–6 weeks. That means if you miss a day of taking it once in a while, you’ll still have enough creatine to increase performance.

How much should you take? Do you need to load for several days with higher doses before going to a maintenance dose?

Traditionally, people take a “loading” phase when they initiate supplementation with creatine by taking twenty grams a day for five days to seven days in order to reach saturation levels quickly followed by maintenance with two to five grams a day. The same levels of saturation can be reached in thirty days with a linear dose of two to five grams a day.

What form of creatine should I take?

Creatine monohydrate is the best one to take. No other form of creatine has been shown to be more effective despite marketing claims.

Do you need to drink extra water?

Yes. Creatine pulls water from muscle so it’s necessary to stay well-hydrated.

Does consumption of caffeine interfere with the effects of creatine?

The research on the matter isn’t conclusive. From anecdotal evidence, there doesn’t seem to be any reason to worry about it. I personally enjoy a good cup of coffee before I lift.

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References:

Aragon, Alan. “Caffeine Creatine = Conflict?” <i>Alan Aragon’s Research Review</i> April 2012 (2012): 14–15. Accessed January 17, 2015. http://app6.websitetonight.com/projects/2/4/3/3/2433422/uploads/aarr..apr..2012...pdf.

Aragon, Alan. “Creatine Cycling and the Legitimacy of Juice Plus.” <i>Alan Aragon’s Research Review</i> February/March 2013 (2013): 26–27. Accessed January 17, 2015. http://app6.websitetonight.com/projects/2/4/3/3/2433422/uploads/aarr-Feb..Mar-2013..pdf.

Aragon, Alan. “Creatine Has Made Its Mark, and Beta-alanine Is Scratching for a Piece of the Action.” <i>Alan Aragon’s Research Review</i> July 2008 (2008): 26–27. Accessed January 17, 2015. http://app6.websitetonight.com/projects/2/4/3/3/2433422/uploads/AARR._.July_._2008.pdf.

Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007 Aug 30;4:6

Perskey, AM, and GA Brazeau. “Clinical Pharmacology of the Dietary Supplement Creatine Monohydrate.” PubMed.gov. January 1, 2001. Accessed January 17, 2015.