What Creatine Is and Benefits of Creatine Supplementation

Creatine is a popular supplement, and not just for athletes. One study found that 28% of adult non-athletes engage in creatine supplementation. Forty-five percent said they use creatine daily. Thirty-eight percent reported taking it several times per week. That’s in addition to roughly one in three soccer players who supplement with creatine, and two in three athletes who play football who do the same. (1)

This makes creatine an important supplement to be familiar with for anyone in the fitness industry. Whether you’re a trainer, an athlete, or simply someone who wants to get the most from your exercise routine, here’s what creatine is and why so many people use it.

What Is Creatine?

Creatine is often talked about from a supplementation standpoint. But many fail to realize that it occurs naturally in the human body. The Mayo Clinic shares that our bodies make roughly one gram of creatine per day. (2) You’ll find creatine stores in skeletal muscle. It’s also present in the brain. 

Creatine is a result of amino acid synthesis. It aids in the production of adenosine triphosphate (ATP). ATP helps provide the body with energy. It is stored within our cells, ready to use whenever the need for energy arises.

Creatine is also present in several foods. You’ll find it primarily in meat and seafood. This has caused some concerns for people following a plant-based diet. Since creatine is in animal foods, these individuals may need creatine supplementation to ensure that they get enough.

Creatine Supplement Types 

Just as there are different types of protein supplements—whey, casein, and soy, just to name a few—there are also several types of creatine supplements. They include:

• Creatine monohydrate. Creatine monohydrate consists of a creatine and water molecule. This is the most common type of creatine supplement. It is also the most researched. Studies suggest that creatine monohydrate is safe despite contributing to weight gain. (3)

• Creatine phosphate. Much of the creatine stored in muscle is creatine phosphate. It is also sometimes referred to as phosphocreatine. This is the phosphorylated form of creatine and supplies an almost constant level of ATP.

• Creatine hydrochloride. This type of creatine consists of creatine and hydrochloride molecules. The hydrochloride increases its solubility, making it more absorbable. While some believe that this is better for athletic performance, research has found no difference between it and creatine monohydrate for this effect. (4)

• Creatine ethyl ester. This is another type of creatine that is thought to be more easily absorbed. Like with creatine hydrochloride, research has not confirmed that creatine ethyl ester is superior for improving muscle mass, strength, or power. It may be even less effective than creatine monohydrate for these purposes. (5)

• Creatine nitrate. Creatine nitrate is a creatine and nitrate molecule bound together. This is said to improve creatine accessibility. Studies indicate that it offers similar benefits as creatine monohydrate. It also appears to be safe and well-tolerated. (6)

5 Top Benefits of Creatine Supplementation

Now that you have a basic understanding of what creatine is, let’s talk about why it is such a popular supplement. Here are five reasons people use creatine supplementation.

#1: Creatine Supports Muscle Growth

If you want to build more muscle mass, creatine can help. Research indicates that it works in part by increasing water retention in the muscle tissue. This leads to swelling in the muscle cell, stimulating cell growth. (7)

#2: Creatine Increases Muscle Strength

When used in combination with a resistance training program, creatine also helps build strength. An older review of 22 studies found that creatine supplementation led to an 8% greater increase in muscle strength. (8) Newer studies have confirmed this effect specifically for older adults. (9)

#3: Creatine Promotes Muscle Recovery

Creatine supplements also aid in muscle recovery. You’ve had a grueling resistance training workout. Now you have to let your muscles rest so they can repair and grow. Creatine supplementation can enhance the repair process. 

#4: Creatine Improves Athletic Performance

Athletes often take creatine to improve their performance. But does it work? Research says yes. One review reports several performance benefits of creatine supplementation. Among them are increased work output and power production, along with better sprint performance. It also helps increase lean body mass. (10)

#5: Creatine Boosts Exercise Performance

Creatine supplements don’t just benefit athletes. They’re also good for exercise performance. Individuals taking creatine for exercise may notice that they can work out harder. They have enough energy to support high-intensity exercise.

Additional Creatine Benefits

The benefits of creatine don’t stop with these five. Research also indicates that supplementation may play an important role for people with health conditions that involve muscle loss. In cases such as this, creatine might help preserve muscle mass. This could make it beneficial for people with conditions such as muscular dystrophy. (11)

Plus, as mentioned, creatine is found in animal foods. As a result, people eating primarily plants could benefit from a supplement. One study found as such. It noted that creatine supplementation helped vegetarians increase their lean muscle mass. They also experienced greater muscular endurance and strength. (12)

Creatine vs. Other Sports Performance Supplements

There are numerous dietary supplements on the market. Many are aimed at improving athletic performance. This can make it difficult to know which one to choose.

For example, should you take creatine or whey protein? Each supplement supports muscle growth. That makes both beneficial if this is your goal. So, which one should you choose? 

In this example, the answer lies in part in how much protein you currently consume daily. If you get enough, a protein powder isn’t necessary for muscle building because you already take in enough for these needs. This opens the door for creatine supplements. But if you don’t get enough protein in your diet, whey would likely be a better choice.

It’s important to look at the big picture before choosing any type of dietary supplement. Look at your diet to determine if there are any gaps in exercise nutrition. Also, consider your goals. Are you after muscle growth, weight loss, or both? Maybe your goal is improved physical performance. You can purchase a great product but if it won’t help you achieve your goal, it’s not going to work.

How Much Creatine Should I Take?

If you’re interested in creatine supplementation, you may be wondering how much to take. A review of scientific evidence supports a dosage of 3 to 5 grams per day. This amount increases creatine stores in muscles.  It also contributes to improvements in performance, recovery, and muscle mass. (13)

Some people engage in creatine loading for several days in a row. This involves taking several 4 or 5-gram servings of creatine daily for up to 7 days, ultimately consuming a total of 20 to 25 grams per day. 

According to the review, loading isn’t always necessary. It may be helpful for an athlete who has minimal time to improve their performance. Otherwise, sticking with 4-5 grams per day is enough to provide adequate benefits.

Tips for Taking a Creatine Supplement Safely

It’s important to take all supplements safely. This helps prevent any unintended consequences of too-high dosage amounts. It can also reduce the risk of side effects.

Follow the suggested use instructions on the product you take. Also, notice how much creatine the product supplies. This information can be found in the supplement facts. This helps you know how much to take to consume your desired amounts.

The Mayo Clinic adds that creatine may interact with caffeine, decreasing creatine’s effects. Additionally, taking creatine while consuming more than 300 milligrams of caffeine may make Parkinson’s disease worse. (2) So, talk to your healthcare provider first if you have this condition.

The Bottom Line on Supplementation Overall

Sports nutrition is a multi-billion-dollar industry. Creatine supplements definitely contribute to this. But all dietary supplements are just that: supplements. They’re not designed to take the place of a healthy diet. Instead, they are intended to supplement or add to it, sometimes helping to fill the gaps. 

Nutritious eating is the foundation for any exercise or training program. If you don’t give your body the nutrients it needs, supplementation won’t be enough. It’s like building the second story of a house on a poorly constructed first floor. It isn’t going to work. 

Trainers and clients alike benefit from understanding proper nutrition and what this looks like for unique individuals. ISSA offers Nutritionist Certification. Use what you learn in this course to construct a healthy diet for you and your clients, providing a strong foundation for any fitness goal.

References

1. Benton, M. J., Spicher, J. M., & McCormick, S. J. (2021). Community-Based Survey exploring use of the dietary supplement creatine by Adult Non-Athletes. Nutrients, 13(8), 2529. https://doi.org/10.3390/nu13082529

2. Creatine. (2023, December 13). Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591

3. Almeida, D. L., Colombini, A., & Machado, M. (2020). Creatine supplementation improves performance, but is it safe? Double-blind placebo-controlled study. Journal of Sports Medicine and Physical Fitness, 60(7). https://doi.org/10.23736/s0022-4707.20.10437-7

4. Tayebi, M., & Arazi, H. (2020). Is creatine hydrochloride better than creatine monohydrate for the improvement of physical performance and hormonal changes in young trained men? Science & Sports, 35(5), e135–e141. https://doi.org/10.1016/j.scispo.2019.07.013

5. Spillane, M., Schoch, R. D., Cooke, M., Harvey, T., Greenwood, M., Kreider, R. B., & Willoughby, D. S. (2009). The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. Journal of the International Society of Sports Nutrition, 6(1). https://doi.org/10.1186/1550-2783-6-6

6. Galván, E., Walker, D., Simbo, S., Dalton, R., Levers, K., O’Connor, A., Goodenough, C., Barringer, N., Greenwood, M., Rasmussen, C., Smith, S. B., Riechman, S. E., Fluckey, J. D., Murano, P. S., Earnest, C. P., & Kreider, R. B. (2016). Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. Journal of the International Society of Sports Nutrition, 13(1). https://doi.org/10.1186/s12970-016-0124-0

7. Wu, S., Chen, K., Hsu, C., Chen, H., Chen, J., Yu, S., & Shiu, Y. (2022). Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients, 14(6), 1255. https://doi.org/10.3390/nu14061255

8. Rawson, Eric S.; Volek, Jeff S. Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance. Journal of Strength and Conditioning Research 17(4):p 822-831, November 2003.

9. Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, Volume 8, 213–226. https://doi.org/10.2147/oajsm.s123529

10. Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B., & Kreider, R. B. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13(6), 1915. https://doi.org/10.3390/nu13061915

11. Harmon, K. K., Stout, J. R., Fukuda, D. H., Pabian, P., Rawson, E. S., & Stock, M. S. (2021). The application of creatine supplementation in medical rehabilitation. Nutrients, 13(6), 1825. https://doi.org/10.3390/nu13061825

12. Kaviani, M., Shaw, K. A., & Chilibeck, P. D. (2020). Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review. International Journal of Environmental Research and Public Health, 17(9), 3041. https://doi.org/10.3390/ijerph17093041

13. António, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith‐Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-021-00412-w