Supplements: Creatine

Creatine is easily one of the most studied supplements on the market. It has been studied for all sorts of stuff that we will be getting into today.

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Contents:

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What is it

Dosing and how to use it

Muscular strength and hypertrophy

Athletic Performance

Effects on aging

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What is it?

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Creatine is a compound made up of 3 amino acids (arginine, glycine, and methionine). It is a compound that is used for storage of energy in both the skeletal muscles of the body and in the brain

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Our body’s energy is adenosine triphosphate (ATP). ATP is utilized as energy by binding to a receptor and releasing one of it’s phosphate molecules which will cause a reaction leading to some sort of action.

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If you want to learn more about ATP here is an overview.

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This reaction of ATP losing a phosphate molecule means that it needs to find another phosphate molecule in order to be ready to provide more energy to the body when needed.

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ATP, unfortunately, is not just able to grab a free floating phosphate molecule and glue it onto itself. There has to be some interaction with another compound in order to make it work. 

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In this case, we are talking about creatine. Creatine is stored in the body as creatinephosphate (ahh there is the phosphate molecule we need!)

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In order to make that phosphate available we need an enzyme called creatine kinase. This enzyme will lop off the phosphate and make it readily available for ADP to become ATP.

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Here is a quick breakdown of the timeline when different energy systems are used

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0-2s: free floating ATP

2-15s: CreatinePhosphate system

15s-60s: Anaerobic Glycolysis

60s-10min+: Aerobic Glycolysis

10min+: Beta oxidation

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This is not a perfect list, however, it does illustrate when creatine is being used as the main energy source. 

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Think of this as the really fast and exerting activities we do like sprinting and low reps counts for weight lifting.

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Okay, so now Creatine in supplement form is typically purchased as Creatine MonoHydrate. This is just a fancy way of saying it is a creatine molecule with a water molecule attached.

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This is the cheapest form, however, many studies suggest it is the best form as well!

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It is generally taken as a powder, but can also be taken in pill form.

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DOSING AND HOW TO USE IT

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Creatine monohydrate has a suggested dose of 5g/day.

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That being said, some studies have shown that if you increase the dose initially and then down it after a week or two there is a significant difference in outcomes.

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This would be something like; 20-30g/day for 7-14 days and then drop it to the recommended 5g/day.

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Now How should you take it?

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The rock and roll way to take it is up the nose, however, studies have shown that only leads to more rock and roll. The most effective way is just to take it orally in a drink or in a pill.

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The best time to take creatine is either before or after exercise. OR just take it in the morning with all of your other supplements. It isn’t required to be taken with a meal, so you can take it whenever. Some studies do suggest that taken around a workout is optimal for results.

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MUSCULAR STRENGTH AND HYPERTROPHY

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There are two ways we are going to look at this.

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First, for the gym guys and gals who want to get SWOLE! Creatine has been shown to help with both increases in strength and size when compared to a control. However, the increases are no where near something like an anabolic, so if you think this is going to be a game changer you are mistaken. That being said, it will give you an additional 2% gain which is definitely not nothing!

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Second, lets discuss the aging population. I am obviously an advocate for resistance training as people get older. 

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As you age you lose muscle mass, strength, and bone density which all lead to negative outcomes. 

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Creatine supplementation has been shown to have a significant increase on muscle retention even without resistance training. That being said, when you pair supplementation with resistance training you will actually see muscle GAIN, and not just slowed muscle degeneration.

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The same is true for bone density and strength.

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ATHLETIC PERFORMANCE

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Most traditionally sports require all energy systems (referring to my list above). My sport growing up was hockey. Think of hockey as a 30-60s panic attack on ice followed by 2-4 minutes of rest and recovery.

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You need to have a really strong aerobic base (cardio) in order to recover during that 2-4 minutes. However, the actual play on the ice requires a great deal of anaerobic energy systems to be at work. 

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When you get onto the ice you will skate as hard as you can toward the puck or your man. This takes about 3-7 seconds which falls right in the window that we said creatine phosphate energy system is at work.

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So, that means that creatine supplementation SHOULD have a benefit for performance in that area, and that is what evidence would suggest.

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In a study that looked at creatine monohydrate supplementation in amateur and professional soccer player; it found that anaerobic capacity tests had the most significant increase in the experimental group when compared to the control.

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Studies do suggest that there is a benefit for other energy systems such as a maximal strength and power output (think like a max effort jump or 1 rep max bench press). HOWEVER, the results are almost always not statistically significant enough to make the claim there is a benefit.

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Additionally, when it comes to anything with the aerobic energy system there isnt any evidence there is a benefit with creatine supplementation.

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I find to make logical sense because why wouldnt a creatine supplement help the energy system it is most closely linked?

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EFFECTS ON AGING

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This line of study I find incredibly interesting.

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This is something I think about frequently for a variety of reasons; namely I and everyone I love is getting older. I want all of my loved ones and all of the members here at Oak to live the longest and fullest lives possible; and that means that they need to be STRONG and HEALTHY.

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Anything that assists in this endeavor I am for!

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Fortunately (or unfortunately, depending on how you view it), there is an increasing amount of study into aging adults who are sedentary.

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There are a variety of tests that can be done to estimate your longevity. All of the ones I find to be the most insightful are the ones where you manipulate your bodyweight and see if you can get on and off the ground.

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The sitting and rising test (you can watch here) is where you cross your legs and try to get on the ground without using your hands and back up again. The test is scored out of 10 and if you get an 8 or more you are in good shape! If not, no problem we will just need to work on it!

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Grip strength is another incredibly important test for longevity. Can you catch yourself when you fall? Can you carry things and put your body under load?

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Walking test is a great assessment for mobility (obviously) and, in my opinion, balance. There are better tests for strictly balance, sure. However, balance is needed to remain upright and if you can walk 4 miles at a decent pace, then I think you have enough balance to live long.

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I say all this because, the main point is that working out and staying fit is important. Being ABLE to do things well into your 70’s and 80’s is important. Being able to pick up running grandkids is important. And being able to not fall down is important. Or, almost more importantly, catch yourself and get back up when you do.

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Resistance training is key. And creatine supplementation has been shown to improve muscular strength and size WHICH ALL PLAY A ROLE IN THE TESTS MENTIONED ABOVE.

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CONCLUSION

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Do I think Creatine Monohydrate is the magic pill to make you be amazeballs? No.

Do I think you should cover the important factors of fitness and nutrition first? Yes.

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However, when you get to a place where 80-90% of your fitness and eating habits are solid; then I think that creatine supplementation is a very good thing.

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Yours in strength,

Nate

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