Supplements 101: Creatine
“’Man, I just don’t know what to do. I’m eating everything in sight. I’m lifting heavy 5 days per week. I’m sleeping like a baby. And I’m STILL not growing the way I want to! What is your secret??’
‘Well, I started taking creatine a few months ago, and that’s when I really started to see progress. It’s like a steroid or something, dude, I swear!’”
These kinds of conversations happen all too often in the gym. There is both truth and misconception in the discussion. Today, I’ll help decipher between what’s fact and what’s fiction in that supplement conversation. We’ll also talk about when to use creatine, how to use it properly, who would benefit most from it, and where it can be found. But before any of that, we have to break down what creatine is first!
What is Creatine?
Creatine, more formally known as creatine phosphate (CP), is a substance found primarily in our muscles. It can be converted into ATP (our body’s main energy source) but only in small amounts. So, CP is used to produce quick bursts of energy and is only useful for a few seconds of highly intense activity. You’ll have a little extra to give at the start of your sprints, and you’ll be able to squeak out reps more easily 7 and 8 of your heavy 8 rep squat set.
Although creatine is primarily found in our muscles, there is also a small amount found in our brain. Healthy creatine levels can prevent neurological diseases, such as Alzheimer’s and Parkinson’s, and improve memory. So, like most substances, creatine is both a mental and physical enhancer. Now, let’s discuss where to find it.
Where is Creatine Found?
Since creatine is in muscle, it can also be found in most animal-based products. With that being said, some vegetarians may struggle to consume the necessary amount of creatine for optimal health, let alone enough to improve their performance in the gym. But all hope is not lost for those on a plant-based diet. Certain amino acids (the substances that make proteins) help our body to create creatine naturally. Those include arginine, methionine, and glycine. Below is a list of animal-based foods that are rich in creatine as well as vegetarian friendly foods that are rich in the amino acids that stimulate creatine production.
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Beef
Deer
Pork
Sheep
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Milk & Cheese (Lacto-vegetarian)
Salmon, Cod, Tuna (Pescatarian)
Eggs (Ovo-vegetarian)
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Pumpkin Seeds
Sesame
Seaweed
Tree Nuts
When it comes to the supplemental form of creatine, the most common, and well-researched, is creatine monohydrate. Just like caffeine, and every other product we’ll discuss, make sure that you ask yourself the key questions before deciding to opt for the supplemental solution. If you go back to the conversation at the start of this post, one friend mentions that he’s “eating everything in sight”. But is he really eating enough?
He’s “lifting heavy 5 days per week”. But does his program put him in a position to grow muscle (hypertrophy) or gain strength?
He’s “sleeping like a baby”. But is he getting 8 – 9 quality hours or is he just knocked out for 5 – 6?
Has he truly identified how he wants to grow to know whether he’s hitting that goal or not?
If you and he answer those questions and decide that you have everything else dialed in, so creatine will take you to the next level, then you can consider how much to take.
How Much Creatine Should I Take?
To see the true benefits of creatine, our body needs to build up its stores. There are two ways to do this...
1) The Loading Phase
Take 20g of creatine for 5 – 7 days. Split the 20g into four 5g doses throughout the day. This will increase your bodily creatine stores quickly, so you will start to see benefits within 1 week. After that weeklong loading phase, drop your intake to 3 – 5g per day. Do not remain in this loading phase for more than 1 week.
2) Conventional Buildup
Take 3 – 5g of creatine for 3 – 4 weeks. After a few weeks, you will start to see increased bursts of energy during your workouts. Continue with this recommended intake for as long as you take the supplement.
Creatine Notes
It is not a steroid!
Creatine is not a steroid, and you do not need to cycle off it. You will see benefits for the entire time that you use the supplement, and it is very unlikely to see any negative consequences from taking it, if you are dosing properly.
Hydrate!
There is some controversy on whether you need to consume more water when taking creatine. At the end of the day, it is important to stay hydrated, no matter what. Also, creatine is processed in the kidneys, the organ that is primarily responsible for regulating our fluid levels. So, be sure to drink 9 - 11 cups of water per day and get 13 – 15 cups of fluid. Refer to our hydrating post for more details on your water recommendations.
Do not take creatine with pre-workout
This is where the first 2 supplements that we’ve discussed, caffeine and creatine, clash! Caffeine is a catabolic substance, which means it helps to breakdown substances in our body. Creatine is anabolic. So, it helps to build up substances in our body. Therefore, having the 2 together is counterintuitive. Be wary of pre-workout supplements that promote the fact that they have creatine in their product. It’s a marketing tool and buying into it will actually take you further away from your goals.
Who Benefits Most from Creatine
As mentioned, creatine will give you quick bursts of energy. So, it is most beneficial for power athletes. Football players, sprinters in track and swimming, Olympic and powerlifters, bodybuilders… they can all see significant benefits from properly utilizing creatine.
So, there you have it. We have two of our top 5 supplements down. Next week, we’ll focus on another popular product. Once again, it’s a substance that is highly beneficial but also has a few misconceptions surrounding it. I want to help clear things up for you. So, check out our post next week as we dive into protein powders! ,
Train mejor!
Craig.
