The Ultimate Creatine Cheat Sheet for Athletes and Active Individuals: Benefits, Dosage, and More

Written By Maria T

As a dietitian specializing in sports nutrition, I often get asked about creatine and its benefits for athletes and physically active individuals. Creatine is a naturally occurring compound found in small amounts in foods like meat and fish, and it plays a crucial role in energy production during high-intensity, short-duration activities like sprinting or weightlifting. In this comprehensive guide, I'll provide you with everything you need to know about creatine, including its benefits, dosage recommendations, and potential side effects.

What is Creatine and How Does it Work?

Creatine is a molecule that is naturally produced in the body from amino acids, primarily in the liver and kidneys. It is also found in small amounts in animal-based foods like meat and fish. Once ingested, creatine is converted into phosphocreatine, which is stored in the muscles and used as a quick source of energy during high-intensity activities. This allows athletes to perform at a high level for short bursts of time, making it particularly beneficial for activities like sprinting, weightlifting, and high-intensity interval training (HIIT).

Benefits of Creatine Supplementation

Creatine supplementation has been extensively studied in the context of sports and exercise. Research has shown that creatine supplementation, particularly in conjunction with resistance training, can lead to improved performance, especially in individuals with no previous training history.

  1. Improved Strength and Power: Research has consistently shown that creatine supplementation can increase muscle strength and power, which can lead to improved performance in activities that require short bursts of intense effort.

  2. Increased Muscle Mass: Creatine has been found to increase muscle mass, particularly when combined with resistance training. This can be beneficial for athletes looking to build lean muscle mass and improve body composition.

  3. Enhanced Recovery: Creatine supplementation may help improve recovery between bouts of intense exercise by replenishing phosphocreatine stores in the muscles, allowing for faster recovery and reduced muscle soreness.

  4. Brain Health: Some studies suggest that creatine may have cognitive benefits, including improved memory and brain function, though more research is needed in this area.

Creatine Dosage and Timing

The standard dosage for creatine supplementation is around 3-5 grams per day, taken either before or after exercise. Some athletes may choose to "load" creatine by taking higher doses (up to 20 grams per day) for the first 5-7 days to saturate their muscles more quickly, followed by a maintenance dose of 3-5 grams per day. However, this loading phase is not necessary for everyone and can cause gastrointestinal discomfort in some individuals.

Potential Side Effects and Considerations

Creatine is generally considered safe for most people when taken within recommended dosages. However, some individuals may experience side effects such as gastrointestinal discomfort, muscle cramping, or dehydration. It's important to stay well-hydrated when taking creatine, as it can cause the muscles to retain water. Additionally, individuals with kidney disease or other pre-existing medical conditions should consult with a healthcare professional before taking creatine supplements.

Final Words

Creatine is a well-researched and effective supplement for athletes and physically active individuals looking to improve their performance, strength, and muscle mass. When used correctly and in combination with a well-balanced diet and training program, creatine can be a valuable tool in enhancing athletic performance and achieving fitness goals. As always, it's important to consult with a healthcare professional or registered dietitian before starting any new supplement regimen to ensure it is safe and appropriate for your individual needs.

Hope this helped!

Maria Tanielian
Registered Dietitian/Nutritionniste
ODNQ # 7223, CDBC # 2815, SDA # 949, CDO #16856

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References:

  1. António, J., Candow, D., Forbes, S., Gualano, B., Jagim, A., Kreider, R., … & Ziegenfuss, T. (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

  2. Benton, M., Spicher, J., & McCormick, S. (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

  3. Burke, D., Chilibeck, P., Parise, G., Tarnopolsky, M., & Candow, D. (2003). Effect of α-lipoic acid combined with creatine monohydrate on human skeletal muscle creatine and phosphagen concentration. International Journal of Sport Nutrition and Exercise Metabolism, 13(3), 294-302. https://doi.org/10.1123/ijsnem.13.3.294

  4. Butts, J., Jacobs, B., & Silvis, M. (2017). Creatine use in sports. Sports Health a Multidisciplinary Approach, 10(1), 31-34. https://doi.org/10.1177/1941738117737248

  5. Clarke, H., Kim, D., Meza, C., Ormsbee, M., & Hickner, R. (2020). The evolving applications of creatine supplementation: could creatine improve vascular health?. Nutrients, 12(9), 2834. https://doi.org/10.3390/nu12092834

  6. Dickinson, H., Ellery, S., Ireland, Z., LaRosa, D., Snow, R., & Walker, D. (2014). Creatine supplementation during pregnancy: summary of experimental studies suggesting a treatment to improve fetal and neonatal morbidity and reduce mortality in high-risk human pregnancy. BMC Pregnancy and Childbirth, 14(1). https://doi.org/10.1186/1471-2393-14-150

  7. Jagim, A., Stecker, R., Harty, P., Erickson, J., & Kerksick, C. (2018). Safety of creatine supplementation in active adolescents and youth: a brief review. Frontiers in Nutrition, 5. https://doi.org/10.3389/fnut.2018.00115

  8. Kreider, R., Jäger, R., & Purpura, M. (2022). Bioavailability, efficacy, safety, and regulatory status of creatine and related compounds: a critical review. Nutrients, 14(5), 1035. https://doi.org/10.3390/nu14051035

  9. Kreider, R., Kalman, D., António, J., Ziegenfuss, T., 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). https://doi.org/10.1186/s12970-017-0173-z

  10. Roschel, H., Gualano, B., Ostojić, S., & Rawson, E. (2021). Creatine supplementation and brain health. Nutrients, 13(2), 586. https://doi.org/10.3390/nu13020586

  11. Wax, B., Kerksick, C., Jagim, A., Mayo, J., Lyons, B., & Kreider, R. (2021). Creatine for exercise and sports performance, with recovery considerations for healthy populations. Nutrients, 13(6), 1915. https://doi.org/10.3390/nu13061915

Maria T
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