What Is Creatine?
First things first… What is creatine? Let’s start with one key fact.
Creatine is a natural substance that your body produces (animals produce it too – you’ll see why that’s important later).
Many people are, understandably, worried about using anything that sounds like it could be unnatural, could be a drug, or that may have harmful side-effects.
Creatine is none of these things.
Furthermore, there has been extensive research to assess it’s effect on sport/exercise performance, as well as it’s safety.
In simple terms, this is a molecule that can be used to provide a lot of energy… quickly!
Imagine, you are standing perfectly still and suddenly clap your hands together.
Your creatine stores generated most of the energy used in that movement.
It’s fast, explosive and available in an instant.
In the gym; fast, explosive, or very high-intensity movements such as;
1 rep max lifts
sprints
plyometrics etc
...lean heavily on energy sourced from creatine.
The One Big, Relevant Caveat
...is that this will generally only provide energy over extremely short periods of time…
We’re talking about exercises/sets that last up to an absolute maximum of 60 seconds depending on exercise intensity, your own level of stored creatine and fitness level.
Once it’s gone, you need to generate energy from elsewhere. This usually means energy is generated more slowly and therefore results in a decrease in high-intensity physical performance…
...that means slowing down or stopping a sprint, putting down a weight etc, until your creatine stores have been replenished.
Does More Creatine Mean More Energy?
It’s not that simple.
Most people can increase the amount of creatine stored in their muscles, but there is a limit.
Once the muscles are ‘saturated’, they will not store any more.
And it doesn’t take an awful lot to reach this point, especially if supplementing with creatine.
(See research guidelines below for more details on how and when to use supplements).
Also, don’t forget the following…
- creatine itself is not energy. It is simply a molecule that your body can use to generate energy in specific (high-intensity) situations.
- it’s sole purpose is to provide quick bursts of energy for your muscles. We are not talking about a ‘stimulant’ that helps you to feel “more energetic” or “more alert” throughout the day.
Do You Need a Creatine Supplement?
As I said earlier, creatine is produced naturally by the body. You already have it in your muscles.
If you get up now to sprint across the room, or do some push-ups, you will be using your own creatine stores.
But it’s unlikely that you are currently storing the maximum amount.
In fact, imagine that set of push-ups again.
Let’s say, for example, that you are able to complete a maximum of 8 reps before giving up.
Now, there could be a number of factors limiting you to 8 reps…
your strength
muscle endurance
stored carbohydrate
…and so on.
But once all of the above are accounted for, increasing your stores very simply means you are able to generate more energy and perform more reps.
So, you can quickly see how creatine improves your workout results…
...while it doesn’t directly improve strength, muscle mass etc, it does allow you to work hard for longer.
In most cases, that means a significant improvement in results.
(I shouldn’t need to tell you this – but the above information is not a nutrition ‘shortcut’ or ‘cheat’. You still need to put the work in. Your nutrition still needs to be suitable for your goals!)
Does that mean you should get a creatine supplement?
Animals store creatine in their muscles too. So eating meat and fish contributes to your levels. However, you would need to consistently eat a large amount to achieve the same effect as supplementation.
150g of beef typically provides approx’ 1.5g of creatine, compared to a standard daily supplement dose of 5g*.
*hopefully stating the obvious again – the sole purpose of supplements, as the name suggests, is to supplement your diet. While creatine powder has more of this particular nutrient than beef, beef obviously provides countless other nutrients and provides many, many more benefits than any supplement. Figure out your diet first. Then worry about supplements if still necessary.
Ultimately, whether you would benefit or not from a supplement is up to you.
You’ll need to consider your training goals, the type of exercise that you are doing and your current diet.
Creatine Supplements
Just a quick note…
There are 3 different types available in supplement form.
But don’t worry, choosing the right one is extremely easy.
That’s because there’s really only one type that you should consider…
...‘Creatine Monohydrate’.
Nonetheless, as with all supplements, you should only be using them when fully informed…
In that spirit, here are the 3 most common types available.
1. Creatine Monohydrate.
The most effective, the most researched and the cheapest to buy. It works, it’s safe and it won’t eat a huge whole in your pocket.
2. Micronised Creatine.
This is the same as creatine monohydrate except the molecules have been broken down into smaller pieces. This may make it easier to mix with water. You can decide for yourself whether or not that’s worth the higher price.
3. Creatine Gluconate.
Basically the same thing again but paired with glucose. Companies selling this product will tell you that this is absorbed more quickly by your body. In reality this is not necessary. Absorbing creatine quickly or slowly makes no difference to it’s end result on your performance. And frankly there isn’t really any scientific research backing the claim in the first place.
How To Use Creatine
The simplest way to supplement creatine (in either powder of tablet form), is to take 3-5g daily.
A 3-5g daily supplement has been shown to increase and maintain muscle stores to their maximum in most people.
Research currently suggests that the timing and whether or not you take this with food or not is not important.
In other words, creatine supplementation is relatively straightforward. The only tip worth noting, is to make sure that you also remain well hydrated.
