Uncover the benefits of creatine.
Today I want to talk to you about Creatine. We have discussed it before via blog posts, on social media and in the podcast, but it seems there is still some confusion about what it is, how it works (beyond muscle growth and strength gainz), how to dose it, powder vs. pill form and above all, whether it is truly worth the hype.
Spoiler alert; in my opinion (based on the opinion of all the hard-working researchers out there), it is 100% worth the hype.
You can read this email from start to finish or scroll to the title that suits your current information needs.
1. What it is and how it works
Creatine is a natural substance that our bodies produce primarily in the liver, kidneys, and pancreas. It's also obtained from certain foods, mainly meat and fish. In the body, about 95% of creatine is stored in skeletal muscle, where it's converted into creatine phosphate and used as a form of energy during high-intensity, short-duration exercises, like weightlifting or sprinting.
In the context of muscle growth, Creatine acts as a quick energy source for muscle cells, enabling them to recover faster and handle more intense workouts. This increased energy availability allows you to work out longer and harder, leading to faster gains in strength and muscle mass.
Furthermore, creatine helps in drawing water into your muscle cells, increasing protein synthesis and leading to larger, more volumized muscles (this does not mean you're going to look puffy or like you've had a few too many - so that myth needs to die).
Now outside of muscle building, Creatine also demonstrates neuroprotective benefits too. As mentioned earlier
In a controlled lab setting, researchers found that creatine can guard the brain against two types of damage. The first is called excitotoxicity (a condition that harms the brain when certain chemicals get too active). The second is caused by beta-amyloid, a harmful substance that can build up in the brain and has been associated with Alzheimer's disease.
Now I could go on, but hopefully, there are two compelling reasons to at least consider supplementation - one for your muscles and one for your brain. However don't let me stop you - Creatine, despite its weird online mystery (and all the misconceptions that follow it around), is one of the MOST studied supplements, so if you're interested in understanding more about the huge array of benefits, please keep researching.
2. How to dose it?
Creatine dosing typically involves a "loading phase" followed by a "maintenance phase".
During the loading phase, a relatively high dose is taken to saturate the muscles with creatine quickly. This is usually around 20 grams per day, split into four 5-gram servings throughout the day, for about 5-7 days.
After the loading phase, the maintenance phase begins, involving a lower daily dose of creatine to maintain the elevated creatine stores. This dose is typically around 3-5 grams per day.
It's worth noting that the loading phase isn't strictly necessary. If you start with the maintenance dose right away, you'll eventually reach the same creatine levels in the muscles; it will just take a bit longer (around three weeks).
In fact, many people (myself included) opt to skip the loading phase due to digestive discomfort associated with the higher dosages (digestive discomfort and/or racing for the bathroom).
I prefer to begin with the "maintenance" dose. This is typically about 3-5 grams of creatine per day. By taking this dose consistently, the body's creatine stores will gradually increase and saturate over a longer period of time, usually around three to four weeks.
As always, it's important to consult with a healthcare provider before starting any new supplementation regimen.
3. What is better - powder or pills?
Creatine's effectiveness depends on its type, not its form. Both powder and capsules typically contain the same type - creatine monohydrate - so their benefits are similar. The powder may absorb slightly faster, but the difference is minor. Capsules are more convenient, especially on the go, but they are often pricier. The taste or texture of powder might not appeal to everyone. The choice between the two comes down to personal preference and what you will be compliant with because as you can see from the first point, there needs to be a consistent intake for it to work.
4. Is it worth the hype?
Creatine has garnered considerable attention in the fitness and wellness world and for good reason. It's one of the most researched supplements on the market and is recognised for its effectiveness in enhancing athletic performance. Numerous studies have demonstrated that creatine supplementation can significantly increase muscle strength and size, improve exercise performance, and enhance recovery. Beyond these well-known fitness benefits, emerging research suggests that creatine may also have a role in supporting brain health, bone health, and potentially even in managing blood sugar levels.
While not every supplement lives up to its hype, the scientific support behind creatine makes it worthy of consideration.
Now it's all well and good to be supplementing with Creatine, but we still need a consistent and consistently progressive programme to follow to make use of the added performance benefits of Creatine. You don't just take Creatine and magically grow - we still need the right stimulus.
I know just the thing ... 👀
