~ Annie Bothma, Elite Athlete, IOPN Performance Sports Nutritionist (EQF Level 7. Masters), Running & Strength Coach
After diving into a recent research paper titled “Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function, I was once again reminded of the numerous benefits creatine offers, not only for the body but for the brain as well. In this blog post, I’ll take you through the incredible ways creatine can enhance athletic performance and support overall health.
Creatine is a supplement I've personally used for more than 4 years now, and I've observed a significant enhancement in my lean body mass percentage, along with a notable increase in my muscular strength and definition. It stands out as one of the most thoroughly researched supplements globally, demonstrating effectiveness and safety for most individuals when consumed in recommended amounts.
Creatine is often associated with strength and power athletes, but its benefits extend to anyone looking to improve performance and recovery. Whether you're a runner, cyclist, or weightlifter, creatine can help optimize your energy production and overall athletic output. Let's explore what creatine is, how it works, and why athletes should consider it as part of their supplement routine.
Introduction to Creatine
Creatine is a naturally occurring compound found primarily in muscle tissue and is synthesized by the body from amino acids like arginine, glycine, and methionine. It’s also present in foods such as red meat and fish, though in small amounts. Creatine plays a crucial role in energy production by helping regenerate ATP (adenosine triphosphate)—the energy currency of cells—especially during high-intensity, short-duration activities (Persky & Brazeau, 2001).
When you engage in activities that require quick bursts of energy, like sprinting or lifting weights, ATP is quickly depleted, and creatine steps in to help your muscles continue functioning at a high level by replenishing ATP.
Benefits of Creatine for Athletes
Enhanced Strength and Power Output
Creatine has been shown to improve strength and power by increasing the availability of energy to your muscles. For athletes involved in weightlifting, sprinting, or any activity that requires explosive power, creatine helps you push harder and longer (Kreider et al., 2017).
Improved High-Intensity Performance
Athletes who rely on repeated high-intensity efforts, such as interval training or sports that involve short bursts of effort, can benefit greatly from creatine. It allows you to sustain higher performance levels by regenerating ATP more quickly, leading to improved results in training and competition (Greenhaff et al., 1993).
Creatine and Bone Health
Recent studies have shed light on the potential benefits of creatine supplementation for bone health. By increasing the activity of osteoblasts (the cells responsible for building bone) and reducing bone resorption (the breakdown of bone tissue), creatine has been shown to positively influence bone mineral content and bone strength (Candow et al., 2023).
When combined with resistance training, creatine has significantly improved key bone health markers, such as bone mineral density and bone turnover rates. This suggests that creatine not only supports muscle growth but also plays a critical role in maintaining skeletal integrity. This is particularly important for aging populations and athletes at risk of bone-related conditions, such as stress fractures. For athletes, maintaining strong bones helps prevent injuries and supports long-term performance and overall health.
Potential Cognitive Benefits for Athletes
Research suggests that creatine may improve brain function, particularly during periods of mental stress or fatigue. For athletes, this can mean sharper focus and better decision-making during long, grueling training sessions or competitions (Candow et al., 2023). Please be aware that it may be necessary to increase the dosage in order to enhance cognitive function. According to most studies, a dose of 10-20 g is recommended to achieve the desired effects on brain creatine levels.
Support for Faster Recovery and Glycogen Supercompensation
One of the lesser-known but powerful benefits of creatine is its ability to enhance muscle glycogen supercompensation during recovery. Research has shown that creatine ingestion, when combined with carbohydrates, significantly increases muscle glycogen storage during the first 24 hours of recovery following prolonged, exhaustive exercise in humans (Roberts et al., 2016).
For endurance athletes like runners and cyclists, this means you can replenish your energy stores faster, recover more quickly, and be ready for your next training session or race sooner than if you relied solely on carbohydrates.
Expert Tip: Post-Workout Recovery Smoothie
One of the best ways to maximize the benefits of creatine is to pair it with a post-workout meal or shake. Combining creatine with carbohydrates and protein can boost its uptake into your muscles, helping you recover faster. A smoothie is an easy and delicious way to do this. Try this recovery smoothie after your next workout to give your body the nutrients it needs to recover and rebuild.
Post-Workout Recovery Smoothie Recipe
Ingredients
2 scoops of whey protein powder
1/2 cup of Greek yogurt (or any preferred yogurt)
1 frozen banana
1/2 cup of mixed berries (blueberries, strawberries, etc.)
1 teaspoon of creatine monohydrate (5g)
1 tablespoon of honey or maple syrup (optional, for extra sweetness)
1/2 to 1 cup of milk or dairy-free alternative or water (adjust for desired thickness)
Instructions
Place all ingredients in a blender.
Blend until smooth.
Pour into a glass and enjoy right after your workout.
This smoothie provides a perfect balance of protein, carbohydrates, and creatine to replenish your muscles, restore glycogen, and support muscle recovery. Bananas and berries offer natural sugars to boost glycogen replenishment, while yogurt and whey protein provide the protein needed to rebuild muscle tissue.
Practical Applications for Athletes
Recommended Dosage and Timing
The most common method of taking creatine is to start with a loading phase: 20 grams per day, divided into 4 doses, for 5-7 days. This is followed by a maintenance phase of 3-5 grams per day to keep creatine levels elevated (Hultman et al., 1996).
While the loading phase helps saturate your muscles with creatine more quickly, you can also skip the loading phase and simply start with the maintenance dose. It will take a little longer to reach optimal creatine levels, but the results will be the same in the long run (Hultman et al., 1996).
Cycling Off Creatine
While some athletes choose to cycle off creatine, there is no evidence to suggest this is necessary. Continuous use of creatine is safe and effective (Persky & Brazeau, 2001).
I suggest athletes take a daily maintenance dose of 5 g, equivalent to a teaspoon, to easily incorporate it into their supplement regimen.
Types of Creatine Supplements
Creatine monohydrate is the most studied and recommended form of creatine. It’s effective, affordable, and safe for most individuals. Other forms, such as creatine ethyl ester, exist but are generally considered less effective or less researched (Kreider et al., 2017).
Hydration
When creatine causes water retention, it is actually the process of water entering muscle cells, which can enhance performance and aid in recovery (Kreider et al., 2017). While this may result in a minor weight gain on the scale, it primarily consists of water. Nevertheless, maintaining proper hydration is essential to prevent dehydration because creatine attracts water into the muscles.
Vegetarian Athletes
Research has shown that individuals following a vegetarian diet typically have lower levels of creatine in their bodies compared to non-vegetarians. Creatine is a natural compound that plays a vital role in energy production, particularly during high-intensity physical activities. Since creatine is mainly found in animal products such as meat and fish, vegetarians may not consume sufficient amounts of this compound through their diet alone and may benefit from supplementing with creatine.
Here’s a table showing the approximate amounts of salmon, beef, fish, chicken, and eggs you would need to consume to obtain 5 grams of creatine from dietary sources:
Food Source | Creatine Content per 100g | Amount Needed for 5g of Creatine |
Salmon | 0.45g | 1,111g (1.11 kg or ~2.45 lbs) |
Beef (steak) | 0.45g | 1,111g (1.11 kg or ~2.45 lbs) |
Cod (white fish) | 0.35g | 1,429g (1.43 kg or ~3.15 lbs) |
Chicken (breast) | 0.05g | 10,000g (10 kg or ~22 lbs) |
Eggs (whole) | ~0.01g | 50,000g (~500 eggs) |
As you can see from the table, foods like salmon and beef provide relatively high amounts of creatine at about 0.45g per 100g serving. However, you would still need to consume over 1 kg (around 2.45 lbs) of either to reach the recommended 5g daily intake of creatine. White fish, such as cod, contains slightly less creatine at 0.35g per 100g, requiring about 1.43 kg (3.15 lbs) of fish to obtain 5g of creatine. On the other hand, chicken and eggs are much lower in creatine. You would need to consume an unrealistic 10 kg (22 lbs) of chicken breast or around 500 eggs to meet the same 5g requirement.
This makes it impractical to rely on these foods for creatine intake, which is why many athletes turn to creatine supplements for convenience and effectiveness.
Debunking Creatine Myths and Safety Considerations
Creatine has been surrounded by several myths, such as causing excessive water retention, bloating, or even harming the kidneys. These misconceptions have often deterred athletes from using creatine despite its well-established benefits. However, extensive research consistently shows that creatine is safe for healthy individuals when taken in recommended doses (Kreider et al., 2017).
The "water retention" caused by creatine is often misunderstood. Creatine draws water into muscle cells, which not only supports muscle hydration but also enhances muscle function and recovery. This is beneficial, especially during high-intensity workouts. Unlike the myth, this process does not lead to the kind of bloating that is uncomfortable or associated with water retention under the skin.
As for kidney function, studies have shown that creatine supplementation does not impair kidney health in individuals with healthy renal function. Research involving long-term use of creatine (up to several years) has found no adverse effects on kidney function when the supplement is taken at recommended doses (Persky & Brazeau, 2001).
However, individuals with pre-existing kidney conditions should consult a healthcare professional before starting creatine, as they may require personalized advice.
Conclusion
Creatine is much more than just a supplement for those seeking to gain lean body mass. It enhances strength, boosts high-intensity performance, supports faster recovery, and even offers cognitive benefits for athletes. With its extensive research backing and proven safety, creatine is a powerful tool that can help athletes at all levels reach their performance goals.
If you're interested in optimizing your training and recovery, consider adding creatine to your supplement routine.
Want personalized advice on how to integrate creatine or other supplements into your nutrition plan? Contact me for individualized coaching and sports nutrition guidance to help you meet your goals.
Contact me at anniesathletes@gmail.com for more information.
Follow @annies_athletes on Instagram for more content like this.
References
Candow, D. G., Forbes, S. C., Ostojic, S. M., Prokopidis, K., Stock, M. S., Harmon, K. K., & Faulkner, P. (2023). Heads Up: Creatine Supplementation and its Potential Applications for Brain Health and Function. Sports Medicine, 53(Suppl 1), 49-65.
Gualano, B., Roschel, H., Lancha Jr, A. H., Brightbill, C. E., & Rawson, E. S. (2014). In sickness and in health: The widespread application of creatine supplementation. Amino Acids, 46(8), 1785-1791.
Greenhaff, P. L., Casey, A., Short, A. H., Harris, R., Soderlund, K., & Hultman, E. (1993). Influence of oral creatine supplementation on muscle torque during repeated bouts of maximal voluntary exercise in man. Clinical Science, 84(5), 565-571.
Harris, R. C., Soderlund, K., & Hultman, E. (1992). Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clinical Science, 83(3), 367-374.
Hultman, E., Soderlund, K., Timmons, J. A., Cederblad, G., & Greenhaff, P. L. (1996). Muscle creatine loading in men. Journal of Applied Physiology, 81(1), 232-237.
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., & Lopez, H. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
Persky, A., & Brazeau, G. (2001). Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacological Reviews, 53(2), 161-176.
Roberts, P. A., Fox, J., Peirce, N., Jones, S. W., Casey, A., & Greenhaff, P. L. (2016). Creatine ingestion augments dietary carbohydrate-mediated muscle glycogen supercompensation during the initial 24 hours of recovery following prolonged exhaustive exercise. Amino Acids, 48(8), 1831-1842.
Robinson, T. M., Sewell, D. A., & Greenhaff, P. L. (1999). Role of submaximal exercise in promoting creatine and glycogen accumulation in human skeletal muscle. Journal of Applied Physiology.
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