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Creatine

Recommendation​

Recommended as it is regarded as a high benefit low drawback supplement. Used to increase power output and muscle growth. See safety section to learn if it is safe for you. The recommended form is creatine monohydrate powder. See usage section for dosing and plans.

About​

Creatine was discovered for supplement use in the 1970s and became popular among athletes in the 1990s. Creatine is a natural amino acid found in your body's muscles as well as the brain. The liver, pancreas, and kidneys create creatine, it is naturally found in red meat and seafood and it is commonly ingested from synthetic sources for exercise benefits. The body converts creatine to phosphocreatine (creatine phosphate) to store in your muscles, where it can then be used for energy production in the form of ATP.

Forms​

There are six types of creatine; although only creatine monohydrate is recommended.

  1. Creatine Monohydrate: Most common form as well as having the most research done on it. 2 forms; anhydrous -- 100% creatine by weight and hydrous -- 90% creatine by weight. Can also be micronized to increase absorption. All types are roughly equally effective in proportional doses. Can beneficially increase water content in muscle cells leading to growth. Regarded as safe with most research of all the types
  2. Creatine Ethyl Ester: Possibly better absorbed that monohydrate however is was also found to worse at increasing creatine content in the blood and muscles. Not recommended.
  3. Creatine Hydrochloride: Has been shown to be much more soluble that monohydrate form. Although there is extremely low amounts of research to prove it's safety or efficacy.
  4. Buffered Creatine: Contains added alkaline powder. Purported to increase effectiveness and reduce side effects but was found to be comparable in both to monohydrate. Extra chemicals, no added benefits, not recommended.
  5. Liquid Creatine: Simply pre-dissolved pure creatine in water. Found to be less effective than creatine powders (1) (2) (3) this has been found to be due to creatine breaking down after long periods in liquid. Less effective and less researched, therefore not recommended.
  6. Creatine Magnesium Chelate: Creatine molecules combined with magnesium molecules. Shown to have the same benefits as monohydrate. More chemicals, less research, not recommended.

Benefits​

Creatine has been shown to increase exercise performance and endurance as well as increase lean mass gains from weight training average of 10%, from chest exercises an average of 5%, and from leg exercises an average of 8%. It has also been shown to possibly reduce mental fatigue as well as short term memory and intelligence in healthy individuals.

Safety​

Long term effects have yet to be studied but the supplement is generally regarded to be safe and has been in heavy use by athletes since 1990. There is concern that high doses can damage the parts of the body that naturally produce it (kidneys, liver, and pancreas) Creatine is not recommended for people with kidney or liver disease or diabetes. Water is crucial to avoid dehydration.

Reported side effects include:

  • Muscle cramping
  • Fatigue
  • Nausea
  • Diarrhea
  • Dizziness
  • Headache
  • Kidney problems
  • Gastrointestinal pain
  • Dehydration
  • Weight gain
  • Anxiety
  • Breathing Difficulty
  • Water retention
  • Heat intolerance
  • Fever

Combinations​

Due to concerns of long term damage, combination with kidney weakening or kidney damaging drugs should be avoided.

Caffeine and/or Ephedra combined with creatine can reduce the effectiveness of creatine and furthermore lead to a higher risk of serious issues such as a stroke.

Creatine may affect blood sugar levels so avoid use with other blood sugar altering medications

Usage​

Many of the side effects are caused by too little water during use or too large of quantities being taken.

Average creatine levels sit around 60%-80% on a normal diet (vegans/vegetarians will have much lower levels) so it is recommended to begin with a loading phase where for 5-7 days you consume 20-25g of creatine split into 4-5 doses throughout the day. This has been shown (1) (2) (3) to effectively increase creatine stores by 10%-40%.

After loading or skipping loading one should reduce to a maintenance dose of 2-10g of creatine per day best taken shortly before that day's workout session. Skipping loading will eventually lead to the same storage of creatine but over roughly one month rather than 7 days.

Dosing information was found at MedlinePlus

Other Uses​

Creatine is also used orally to treat certain brain disorders, congestive heart failure and other conditions and topically to treat aging skin.