Last Updated 3 years ago
Creatine has a roaring reputation in the fitness world, since it is a well-known supplement for building muscles, often connecting with pumped-up gym muscles and tough bodybuilders. And, as it is often the case with great fame, creatine has its loyal admirers and mortal enemies, spreading rumours about incredible results in gaining mass and dreadful side effects respectively.
But what exactly is creatine and is this supplement only for building muscles? Let’s find out.
What is Creatine
Creatine is a member of the guanidine phosphagen family and can be found naturally in seafood and red meat. Phosphagens play an important role in maintaining energy availability in all species. More specifically, inside our body Creatine forms Phosphocreatine through an enzymatic reaction of creatine kinase, and Phosphocreatine, in turn, helps in the replenishing process of Adenosine Triphosphate (ATP). ATP is an organic compound which is also known as “Coin of Energy” since it is used in various reactions to provide energy.
Half of our need in creatine is provided through diet (red meat and seafood consumption) and half is constructed in our liver from amino acids.
From this mini biochemical lesson, one can easily understand why creatine is a popular supplement for pumped-up muscles. Easily acquainted energy means more exercise, which in turn helps in increasing muscle mass. Creatine also improves recovery and re-hydration after a workout.
In truth, from the early 1970s till today, no other gym supplement is a match for creatine, neither in performance results nor in terms of safety regulations, with creatine being approved by all major competitive governing bodies.
Yet, creatine has multiple other benefits, which are often underestimated and overlooked.
Health Benefits of Creatine
Brain and Brawn: Creatine can act as an energy booster or toner in situations other than high-intensity exercises, such as long hours at the office. Yes, sleep deprivation makes your mental performance and mood hit rock bottom, but part of this ugly state is the deficiency of creatine inside your brain! In a few words, creatine is also a mental performance booster.
Loves your Heart: A study titled “Anti‐inflammatory activity of creatine supplementation in endothelial cells in vitro” pointed out the unexpected effects of creatine in reducing atherosclerosis risks. Intake of Creatine supplements inhibits endothelial permeability, while it is suggested that Creatine supplementation may suppress inflammation at a cellular level in the endothelium. Simply put, creatine helps your cardiovascular system remain healthy.
A Powerful Neuro-Protector: Protection of neurons from degeneration and cell death is another perk of creatine supplements intake. Since scientific evidence has pointed a role of bioenergetic dysfunction in neuromuscular disorders, various studies have focused on discovering an antidote in compounds that boost energy in cell level, like creatine. Initial studies are promising, with first findings indicating that creatine might help with amyotrophic lateral sclerosis and Huntington’s disease. Yet, there is more work to be done.
An Anti-Oxidant Fighter: As it is already stressed, creatine supplementation helps cells fuel up with energy and reduces the overall risk of cell death. Cell energetics play a crucial role in the oxidative process, and it is no wonder they see improvement when exposed to creatine serum. In other words, you are as healthy it gets – from your skin to your cells.
Long Live the Liver!: A 2015 study dealt with the effects of creatine supplementation on liver fat accumulation in rats with a choline-deficient diet. The scientists concluded that creatine supplementation does prevent liver fat accumulation and hepatic injuries in rats fed a choline-deficient diet for 4 weeks.
Clearly, just by this brief listing of health benefits, it is evident that creatine is not just a supplement for muscle building and toning. Rather, the combined benefits of creatine outnumber those of many supplements in the market.
All being said, the question remains: Is creatine supplementation beneficiary while on diet? In short, the answer is yes. But let’s see how this is possible.
Can Creatine Help you When You are On a Diet?
To be clear right from the start, creatine does not burn fat directly. However, creatine can help you burn fat in an indirect way, due to its primary action as an energy booster.
To explain:
While we are on diet, out intake of creatine from food is likely to decrease due to the cut on calorie-rich foods (such as red meat). So, if you are worried about losing muscles in the process of losing weight, adding creatine supplements in your diet can balance out the deficiency, protect your muscles and improve your health.
Another way creatine burns fat indirectly is by building up your muscle tissue. Toned up muscle tissue, in turn, burns more calories than fatty tissue.
Third, creatine helps you burn fat because it fuels up your energy, enabling you to endure more during work-outs, resulting in more calories burned per session.
Why Creatine is not a Popular Supplement for Diets?
With all these benefits, a question will logically be raised: “But why Creatine is not a popular supplement for diets? Why haven’t we be using this super-supplement all along?”
The answer is concentrated in two words: Water Retention.
Creatine intake has been proved to provoke water retention of about 3-5 lbs for a short-term period. For people who are striving to lose weight, this is a dreadful thought.
Yet, it is important to stress the difference between water retention provoked by creatine supplementation and water retention provoked by consuming salty foods.
The first doesn’t cling in the fatty tissue like the second. Rather, creatine water retention happens in the muscle themselves. And while some bloating is expected, it does not affect the diet and it is not a permanent issue since the retention stops when you stop using creatine.
Still, although water retention is a short-term side-effect of creatine supplementation, seeing the numbers of the scale remaining the same or even climbing up is all it takes to crush some people’s confidence and determination to continue their struggle of losing weight.
To cut to the chase, creatine supplementation might not be the right fit for people focused on short-term dieting.
On the other hand, creatine supplementation works like a charm for those with long-term dieting and health goals.
In fact, a very recent study (revised in August 2019) showed that creatine supplementation combined with resistance training in men over 50 years old contributed in a greater reduction of body fat (0,5 kg less fat) than those who didn’t take the supplement.
But what is the recommended dose for the optimal results? Let’s have a look at numbers.
How Much Creatine
According to the McKinley Health centre, the maximum recommended dose is 25 grams of creatine per day, and for a period of up to 7 days. Each dose must be divided into 5 equal doses of 5 grams, spread equally within the day. After this first starting week, the dosage must drop to 5 grams per day maximum.
The above is recommended for someone who has taken creatine supplements before. For beginners, there is no need to start with a blasting week of creatine, especially if you are afraid of the possible side-effects you might encounter, such as stomach upset or other gastro side effects. Yet, keep in mind that with a milder dose you will get creatine loaded into your muscles with a slower pace.
Creatine Side Effects and Considerations
We already mentioned water retention as an unwanted side effect of creatine supplementation. Make sure you have a working-out routine while you enter a phase of creatine supplementation. Remember that creatine does not burn fat directly. In essence, your muscles will do that, and creatine is here to help them.
For better results, exercise at least 3 times a week for up to an hour per session, and target each one of your muscle groups once per week, chest, legs, abdominals, arms and back.
Another factor to consider while choosing creatine as a supplement is the quality of the product. Read the ingredients meticulously. Keep in mind that many dangerous substances may be hidden in pre-workout mixes, such as methylhexanamine (sometimes written as geranium extract). Caffeine and perhaps beta-alanine should be the first ingredients to accompany creatine at a good quality creatine supplement.
There are also a few reports blaming creatine intake for kidney problems. In most cases, people who faced this kind of health issues already had an existing medical condition which deteriorated with the use of creatine, or they used creatine more than recommended for an extended period of time.
Remember that creatine is a supplement and it must be treated as such. Never take more than the recommended, and if you experience any side effects, such as irregular heartbeat, stomach ache, or high blood pressure, consult your doctor.
Conclusions
To recap, creatine is not a magic pill for rapid fat loss. Yet, it can help you stay healthy and strong, and it is ideal for people who follow a work-out routine and look for long-term results in dieting. Research becomes more positive towards creatine as science evolves, and rightly so, as creatine is proven to be a supplement with multiple health benefits. Yet, caution is needed in the amount of creatine consumption and the length of the intake period. As a Greek poet named Hesiod said, “moderation is best in all things”.