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If you're new to the supplement game, you're likely feeling overwhelmed by the exorbitant amount of contradicting information you're finding in your Google search. For anyone new to the creatine game, let's just say that this is one supplement you likely want stocked in your arsenal.
While it's important to ALWAYS consult with a professional before starting a new product, there are a handful of supplements that have been heavily researched to show numerous health benefits. Of these supplements, creatine might just be the MVP.
Nearly 70% of studies have found that creatine provides a significant improvement in athletic performance (in scientific literature, 70% is phenomonal)1. This ergogenic aid will not only support your efforts to be bigger, stronger, and faster; it's also generally safe and won't break the bank. More muscle, bigger lifts, quicker on the feet, and enhanced recovery - what more could you ask for in a supplement?! Well, believe it or not, but creatine has even been shown to have beneficial impacts on several mental and neurological conditions, such as depression, anxiety, PTSD, fibromyalgia, and Parkinson's and Huntington's disease.2-5 Similarly, it has also been shown to improve cognitive function, bone health, glucose tolerance, and methylation.6
Various forms of creatine exist however, you will reap the most cost-effective benefits with creatine monohydrate.7-9 Other forms of creatine are likely capable of matching the health benefits of creatine monohydrate, but at a much greater cost.
There are many common myths about creatine supplementation that just won't seem to die. So, we're here to bust the top five creatine myths for you so you can get back to worrying about more important things in life...
This one can be a little tricky to understand because creatine actually DOES cause water retention, just not in a way that causes one to appear bloated or "puffy" like many seem to think. How is this possible? Total body water has two components: extracellular water and intracellular water. Extracellular water exists outside the cells and tissues, as well as between cells (interstitial fluid) and in blood plasma. When you become bloated or "puffy," this is due to an increase in extracellular fluid.
Creatine increases body water intracellularly, which physiologically cannot cause you to appear water-logged and bloated. This increase in intracellular water is an important and necessary process that is actually proposed as the primary mechanism by which creatine exerts its health benefits.10
There is no evidence that currently exists to support the claim that creatine supplementation causes any harm to healthy kidneys. Plain and simple, creatine has arguably one of the best safety records of any supplement on the market.
Creatine acts as a primary supply of energy for the body through the phosphocreatine system of ATP production. ATP, or adenosine tri-phosphate, is the body's fuel source that drives almost all of our internal processes.
Some individuals may choose to implement what is referred to as a loading phase when initially starting creatine supplementation. This loading phase typically consists of consuming 20 grams of creatine across five consecutive days (followed by a maintenance phase), as muscle mass may experience a more rapid growth rate initially than when compared to non-loading (maintenance) strategies (~3-5g/d). However, long-term rates of muscle growth vary only slightly between individuals who employ a loading phase and individuals who do not. Thus, the claim that a loading phase is required to achieve the highest rates of muscle growth is not thoroughly supported by existing literature.12
As previously mentioned, the benefits of creatine supplementation have been show to go beyond muscle building and athletic performance. Studies have also shown that creatine can have beneficial impacts on cognitive health and functioning, bone health, and blood sugar management, as well as various mental and neurological conditions.2-6
It seems logical to think that higher doses of creatine would produce greater amount of ATP, right? Contrary to this belief however, the direct relationship between creatine consumption and ATP production is limited to the saturation capability within your muscle cells. When muscle cells become fully saturated, taking additional creatine will not subsequently produce additional ATP.
Curious about whether or not you should begin taking creatine? Not sure how to properly dose your creatine supplement? Ask our registered dietitians at hello@verve-studios.com or book a free intro session.