Let’s clear up the confusion around this heavily-researched supplement, creatine.
Creatine is natural substance, found predominately in muscle tissue, and is most commonly used as an ergogenic workout supplement.
In the 2017 International Society of Sports Nutrition’s (ISSN) position stand on creatine supplementation, they declared:
Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training. (source)
In research, the benefits of creatine predominately favor strength training individuals, however, studies are now showing that endurance athletes may see benefits as well.
The MAIN BENEFITS around creatine include:
Enhanced muscle recovery. The body needs to replenish 1-3g. of creatine daily to maintain adequate stores.
Increased lean muscle mass. When paired with strength training, research shows an increase in lean muscle mass as well as power output during high-intesity, short-burst training.
Reduced muscle acidity. This is beneficial for endurance athletes as creatine can help counterbalance lactic acid build-up, slowing its onset, not completely delaying it.
Creatine supplementation may also enhance post-exercise recovery, injury prevention, thermoregulation, rehabilitation, concussion, and/or spinal neuroprotection (Kreider 2017)
Vegetarians, and especially vegans, are likely to benefit from creatine supplementation, as sources of creatine are highest in animal-based foods.
Some COMMON MISCONCEPTIONS regarding creatine:
Creatine causes water retention. While the decrease in muscle acidity does cause a slight increase in water retention, it is very minimal and not likely to contribute when taken over a longer period of time. In fact, creatine’s performance-enhancing benefits are mostly seen in muscle strength and power, not just size.
Creatine is a steroid. Creatine is not a steroid. Steroids are synthetic hormones that mimic testosterone, thus promoting muscle growth. Creatine, however, works by supplying readily available energy for muscle contractions, leading to improved performance and faster recovery.
Creatine is only for athletes and bodybuilders. While athletes benefit from creatine's performance-boosting effects, it can also be beneficial for individuals seeking general fitness improvements. Research indicates it can aid in muscle building, strength gains, and exercise recovery, even for non-athletes
At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity. (Kreider 2017)
Clearly, there are some physiological benefits to creatine beyond simply increasing muscle mass. Despite there being some nuances to getting the most out of your creatine supplementation, you can rest assured that it is a safe and approved supplement in the sports industry.
For more on creatine supplementation, talk to one of our registered dietitians or nutritionists for clear guidance, and see how creatine can support your goals.