Creatine: how to use it, how it works and the risks

Creatine is one of the best-known sports supplements, especially in strength and speed sports. Here you get a clear overview of why it is used, how creatine supplementation usually works and which side effects you need to keep in mind.

Why does creatine matter to athletes?

Using creatine is not a new fad. Eastern Bloc athletes were already using it in the 60s, and it reached the West in the late 80s. Creatine monohydrate officially entered the sports supplement market in 1994.

In the body, creatine is found mainly in the liver, kidneys and pancreas. It is synthesized from the amino acids glycine, methionine and arginine. Creatine is not synthesized in skeletal muscle, but that is exactly where most of the supply is stored.

The total amount in the body is about 120 g. Of this, 95% is located in skeletal muscles, especially in fast-twitch muscle fibers. The daily requirement is roughly 2 g: about 1 g comes from a mixed diet and the body synthesizes 1 g itself. Under physical and mental load, the requirement can be higher, around 3-6 g.

In food, creatine comes mainly from meat, especially red meat, and from fish. Vegetarians get less of it from their diet, and their creatine stores in the body may be smaller. A simple truth: the more creatine comes from outside, the less the body has to produce itself.

Creatine and energy: what happens in the muscle?

Creatine phosphate is a component of the energy-rich compound creatine phosphate. The enzyme creatine kinase helps convert creatine into creatine phosphate. It sounds dry, but in training it is a very practical matter.

During short, intense effort, creatine phosphate is one of the main sources of fast energy. After the ATP store has been used up within 1-2 seconds, ATP is synthesized again from creatine phosphate. These stores last for about 30-45 seconds.

As a supplement, creatine can raise muscle creatine content by 20-30% and creatine phosphate content by nearly 10%. Because ATP stores in the muscles are small, ATP has to be constantly regenerated during physical work.

Recovery between efforts matters too. During a workout, creatine phosphate resynthesis can increase by 30% after a two-minute break. That is why using creatine is important not only in the gym, but also in basketball, soccer, volleyball, bandy, ice hockey and other sports where intense effort is repeated.

Using creatine in strength and speed sports

Creatine monohydrate is best suited to sprinting, strength and speed-strength sports. In athletics, it is used mainly in sprinting. It is often not used from 800 m distances upward, because the increase in body weight can start to get in the way of performance. The same logic applies to sprint distances in swimming and to ball games.

Creatine is associated with improvements in maximal strength, speed-strength and strength endurance. Interval training performance may also improve. For repeated sprint efforts this is especially logical, because the body needs quickly recovering energy.

An increase in the anaerobic threshold has also been observed with creatine. The data on improvements in aerobic capacity are contradictory. An interesting side note: an increase in mental performance has also been described, although creatine is usually discussed in terms of muscles.

Using creatine has to be sensible. The original recommendation stresses that you should follow your doctor’s guidance, because side effects are possible. It is worth being especially careful if you have had kidney problems or take medication.

Loading phase and maintenance phase

A protocol with a loading phase is the most common. The calculation is 0.3 g per kilogram of body weight. For a person weighing 70 kg, the example looks like this:

1. Loading phase – 5 days of 20 g (4×5 g)
2. Maintenance phase – then 2-5 g per day

This ensures a 20-30% increase, in some cases even 40%. Hultman et al. achieved a corresponding increase within 30 days as well, using 3 g per day, i.e. the no-load method approach.

Over the course of the day, it was recommended to take creatine before breakfast, after training, at lunch and late in the evening. In the maintenance phase, 2-5 g per day is taken right after training, and on rest days at breakfast.

Creatine: practical tips and risks

With creatine, the amount is not the only thing that matters. It also matters how the powder dissolves, when it is taken and how the body reacts.

• Carbohydrates promote creatine absorption.
• For every 5 g of creatine, take an additional 30-40 g of dextrose or 200-400 ml of grape juice.
• In the loading phase, take an additional 100 g of sugar.
• Dissolve the powder in boiled water and wait until the solution turns clear.
• Drink the finished solution within 15 minutes.
• Drink plenty of fluids in the loading phase.
• Use it as creatine monohydrate.
• Use high-quality creatine and take it right after your workout.
• Do not combine it with coffee or caffeinated drinks. Limit coffee to 1-2 cups a day.
• To improve absorption, 5 grams of L-glutamine and multivitamins are also used.

Side effects are sometimes discussed too lightly. They don’t affect everyone, but they shouldn’t be glossed over either.

1. Body weight gain. According to the scientific literature, the gain is 0.7-1.6 kg; athletes themselves report 1-5 kg.
2. Tendency to muscle cramps. The cause may be that creatine phosphate binds magnesium and the magnesium level in the blood drops. If muscle tone increases, adjust how your training is structured and do some stretching.
3. Blood creatinine may rise.
4. Large amounts may cause kidney problems.
5. Digestive problems: mild diarrhea, abdominal pain and a feeling of fullness.

Mild bloating can occur when the powder is dissolved in too little water and doesn’t dissolve completely. Dissolving it in warm or boiled water helps prevent this.

FAQ: creatine and everyday use

Is creatine suitable for endurance sports?

It depends on the sport. In sprinting, strength training and repeated short efforts, using it makes more sense. Over longer distances, the gain in body weight can be a drawback.

Do you always have to load creatine?

No. The loading phase is common, but Hultman et al. also showed an increase over 30 days with a protocol of 3 g a day. The result comes more slowly, but this approach may be easier on the stomach.

Why is it recommended to dissolve creatine well in water?

Poorly dissolved powder can cause a feeling of fullness, bloating or abdominal pain. Warm or boiled water helps the powder dissolve better.

A wide selection of creatine HERE

Author: pumpiniron

Source: Health Board – dietary supplements.

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