Creatine: A Familiar Name in Fitness But Do Its Benefits Go Beyond the Gym Floor?

What is it? 

Creatine is a compound made up of 3 amino-acids, it is produced by the liver, kidneys & pancreas and is stored mainly in the muscle tissue as phosphocreatine. Creatine is best known for its exercise performance benefits by improving energy production and reducing fatigue, specially during high intensity or plyometric exercise such as sprinting and jumping (think 100m on a bike or box jumps/squat jumps or Pendlay rows). However research is expanding and creatine supplementation is being linked to many other positive health effects such as improved mood, cognitive function, bone health & hormonal health. 

Creatine is mostly produced by the body but some is obtained through the diet and small amounts are found in meat (particularly red meat) and fish.  Women have lower natural levels of creatine by around 70 - 80% compared to men and may see greater benefits when supplementing for wider health & lifestyle benefits, not just for gym gains!

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The benefits of supplementing 

Exercise benefits 

Increased strength & power 

By increasing ATP production, creatine can improve performance during short bursts of exercise for example during resistance training, sprints or plyometric movements

Improved muscle growth 

Both by increasing muscle protein synthesis (muscle building) but also reducing the rate of muscle break down

Better recovery 

Creatine may reduce inflammation within muscle tissues after exercise leading to faster recovery and fewer aches and pains 

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Other health benefits 

Brain health & mood 

Recent research suggests that creatine supplementation may reduce symptoms of depression and improve overall mood. This may be particularly prevalent in women due to naturally lower levels of creatine in the area of the brain which controls mood, memory & emotions. 

There appears to be an inverse relationship between creatine levels and depression and as creatine levels decrease the risk of depressive symptoms increases. Research suggests that this is because creatine can help protect the brain from inflammation and improve the functioning of neurotransmitters such as dopamine & serotonin. Studies have also found that several anti-depressant medications may be more effective when taken in conjunction with a creatine supplement (chat to your docs before making any changes here though). 

Bone density and muscle maintenance 

When combined with weight bearing exercise, creatine supplementation is likely to be effective in reducing age related loss of both muscle tissue and bone density. This is of particular for women of menopausal age as the decline in oestrogen can increase the rate of muscle and bone loss if you’re not proactive with diet & exercise routines.

Adding creatine to a healthy routine may mean that less muscle is lost, muscle mass may increase if more training can be performed due to improvements in recovery and bone mineral density may benefit when creatine is combined with a diet with adequate calcium and protein. 

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How to take creatine 

Creatine monohydrate is the most accessible and simple supplement to take and at the moment it is still reasonably in-expensive (although mainstream media are on the hype which can mean prices start to rise, so buy now). 

How much: 3 - 5g per day is sufficient for most recreational athletes or those taking for non-exercise related benefits. 

When: Any time of day with water, juice or a smoothie. Before or after exercise can aid performance/recovery benefits. Depending on why you are taking it you may choose to take it every day or just on training days. 

You may have heard of a loading phase in the context of creatine which refers to consuming 15 - 20g creatine per day (in 3 -4 doses) and saturating the muscle tissues. This however is mostly unnecessary for casual training or cognitive benefits and may be more likely to cause side effects. 

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Side effects 

There are no serious side effects associated with creatine and it's considered one of the safest risk free supplements. However you may experience the following: 

• Weight gain due to increased water retention in the muscle: This is more common in men but may affect some women. It’s important to stay really well hydrated whilst supplementing 
• Nausea 
• Stomach cramps or diarrhoea: These are still fairly uncommon and the risk of digestive issues can be reduced by staying very well hydrated

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I hope this has shed a bit of light on a common but sometimes confusing supplement. If you  want to chat through any nutrition topics or ask advice on supplementation don’t hesitate to drop me a message or let's jump on a call. 

Hannah 

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