The Science Behind Creatine

Creatine has taken the fitness community by storm with a tsunami of information across all social media platforms. Many beginners have purchased this supplement, while others continue to praise upon their experience using it, but what is creatine? 

In simple terms, the creatine in your muscles is stored as phosphocreatine, where it is used as energy. With that said, many are seeking to increase the level of creatine in their muscle in order to expend more energy and have bigger, harder lifts. With more energy, comes more opportunity to push past the point of failure, allowing for greater muscle growth. 

Creatine Monohydrate (CM) is a supplement used amongst many natural bodybuilders in preparation for competition, but is now commonly seen amongst those at the gym with the intent to build muscle. Though this is typically talked about as an oral supplement, it is also an amino acid that your body naturally produces within your muscle tissue. 

Numerous studies have shown that there is a “1-2 kg increase in total body mass – after CM loading of 20 g/day for 4–28 days”. This demonstrates the great benefits from taking creatine monohydrate, but it is important to note that contrary to popular belief, a “loading phase” is not necessary. Scientists took a closer look within the same study and found that there was a “20 percent increase in muscle creatine when 3 g CM was supplemented daily for 28 days” indicating the “loading phase” may not be necessary.

The graph to the right shows a great example of the difference creatine can make on muscle mass growth. Depending on your goals in the gym, this supplement might help you to achieve everything you have been working for. 

Another common misconception is that this is the secret to building muscle mass. This is not true; taking creatine alone will not magically increase your muscle mass, rather when it is used in combination with strength training and a high protein diet, this can exponentially increase your muscle mass. 

With many misconceptions, there are also countless questions regarding the safety of this supplement. Creatine monohydrate (CM) has actually been called the most ergogenic and safe supplement that is legally available. 

It is expected that it could affect the liver, kidneys, or heart, although these effects have not been proven. 

Those with kidney or liver disease should steer clear of creatine sublimation, as well as those with diabetes. Those who are pregnant or nursing should also be cautious. Do your own research and consult with your doctor if you have any questions or concerns before taking creatine. If you would like more information on the safety of creatine supplements visit https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279854/ 

With all of this said, choosing to take a creatine supplement is a very personal decision and you should take the time to conduct your own research. If you have a medical condition or are taking medication, make sure to consult with a doctor before mixing. If you do decide Creatine Monohydrate is for you and will help you to reach your goals, take 5g everyday for effective results!! Have fun pumping iron and gaining that muscle!