The Sprightly Spud

Certified super-supp, or just more cash guzzling cupboard clutter?

Creatine is rapidly becoming a staple ingredient in our post-gym protein cocktails. Widely recognised as one of the most well-researched supplements on the market, both professional athletes and amateur gym-bros are beginning to swear by adding it to their daily routine, but is it really worth the hype?

The history

Just like pasteurisation, the parachute, and (most importantly) the baguette, we owe creatine’s discovery to the French. Chemist, Michel Eugène Chevreu, extracted it from beef in 1832, then, 15 years later, Justin von Liebig, found it in other meats too. The German genius unearthed that wild animals’ flesh contained 10 times the concentration of this amino acid than domestic ones, leading him to theorise a link between physical activity levels and creatine production. 

It wasn’t until 1912 that Harvard Uni researchers worked out that creatine could be ingested in order to extensively increase its content within muscle tissues. Their investigations showed that feeding creatine to animals led to nitrogen retention – meaning it was accumulating in their muscles. 

Fast forward to the 70s, and Soviet scientists demonstrated how oral creatine supplementation could improve short, intense spurts of athletic performance, yet they kept this fact to themselves for a considerable period. 

In the summer of 1992, the hearts of the world’s sport lovers were transported to sunny Barcelona, where the 22nd modern olympic games were in full swing. From Belarusian gymnast, Vitaly Scherbo sweeping up 6 of the 8 possible medals in his sport, to the splendour of Michael Jordan in the US Basketball ‘dream team’, the event was a celebration of athleticism. Notably, Barcelona 1992 also played host to creatine’s debut on the world stage, reportedly aiding British teammates Linford Christie (100m sprint) and Sally Gunnell (400m hurdles) in their gold medal performances. By Atlanta 1996, 80% of olympians were taking this miracle supplement, in hope of replicating Christie and Gunnell’s show-stopping wins. 

Ok, but what actually is it? 

Don your lab coat, its time to get science-y… 

Methyl guanidine-acetic acid, or creatine, is an organic amino acid found in meat and fish, as well as being produced in the human liver, kidneys and pancreas. Our bodies then convert it to phosphocreatine, which is mainly used to supply ATP to muscles, specifically for activities with a duration of around 10s. Although amino acids are most commonly known for their role as a ‘building block for protein’, creatine’s talents lie elsewhere… 

The average human body only produces about 1 gram of this metabolic magician each day, with 95% being stored in skeletal muscles, and the remaining 5% making its home in the brain, where it aids in the process of neuron energy metabolism, hence why it is attributed with improved cognitive ability, in addition to its physiological influences on the body. 

Cut to the chase woman! What are the benefits?

From boosting energy levels, to contributing to increased muscle mass, C4H9N3O2 is attributed to a whole host of potential perks. Essentially, this is because more creatine leads to more phosphocreatine production, which which aids in the formation of ATP*; the body’s source of energy for cells. Consequently, one is able to perform at maximum intensity, for longer, thanks to more ATP being available to break down. 

The result: breezy PRs and medal-worthy performances.

When it comes to building the superhero physique of your dreams, creatine has an effect on a selection of cellular pathways that facilitate muscle growth (eg. Boosting the formation of proteins). It may also increase levels of ‘insulin-like growth factor 1’, which, according to google, is a hormone promoting increases in muscle mass, alongside raising the water content of muscles. This process is known as ‘cell volumization’ and, unsurprisingly, can rapidly increase muscle size. Some studies also indicate that taking creating in conjunction with resistance training  can decrease levels of myostatin – a hormone secreted from muscles, or ‘myokine’, which regulates muscle hypertrophy. Hence lower levels can improve potential to build mass, and more more quickly. 

These magical muscle-building properties have been shown to begin as quickly as 5-7 days after starting a creatine regimen, although the initial improvements in body composition and muscle size will be due to water content. When taken consistently, however, comprehensive reviews illustrate obvious increases in muscle mass among those taking creatine, compared with individuals doing the same training, without the supplement. 

Additionally, creatine’s role in the brain means a little extra could contribute to mental agility and help improve performance at work, as well as the gym. Intriguingly, it could even assist in alleviating symptoms of some neurological diseases like Alzheimers and epilepsy, although all existing research into this has been conducted on animals, therefore further investigation is needed to establish the link in humans. 

Sleep deprived? Creatine could help here too, with studies demonstrating lower levels of fatigue in sleep deprivation, as well as in athletes training in high heat levels.

Overall, it seems to be pretty cool. 

*Adenosine triphosphate

Just for athletes?

To put it simply, no. 

Even if you have a reluctance to ever run, unless its for the bus, creatine supplementation can have significant benefits for certain demographic groups, thanks to its role in maintaining brain health and function. Just like all the other muscles and organs in the body, our ‘little grey cells’ need energy (from ATP) too, particularly when carrying out strenuous tasks.

Elderly people, particularly those vulnerable to developing conditions like dementia or Alzheimers, may see a positive effect on recall after taking creatine, in addition to an improvement in age-related loss of muscle strength and bone density. 

Furthermore, around 3.1 million of us in the UK now following a vegetarian diet and dietary creatine is predominantly found in meat. Supplementation of creatine in those who adopted a meat-free diet was shown to have lead to a 20-50% improvement in scores on a memory test.

There is even promising research which suggests that, when used in conjunction with weight training regimes, creatine could help slow the progress of Parkinson’s disease. The illness results in a large reduction in dopamine levels, causing brain cell death, and symptoms such as tremors, loss of muscle function and speech difficulties. An experiment conducted on mice found that creatine reduced the drop in dopamine by 90%. Though there is not yet adequate evidence of creatine’s effect on Parkinson’s in humans, if the benefits were equal across species it would be fantastic. 

Nobody’s Perfect…

As with any supplement or diet, creatine does have some potential pitfalls;

The first of these, is that it may not work for everyone. Factors such as genetics, fast twitch muscle fibre distribution, muscle cross-section area, and dietary habits do have the potential to limit its effect. For example, those who have naturally high levels of creatine in their muscles may not see any benefit from taking extra – meaning they fall into the 20% of individuals deemed ‘creatine non-responders’.

Another common complaint is bloating or stomach cramps. This is likely due to the potential for creatine to draw water into the intestines (or its ‘osmotic properties’, if you’re feeling clever), and is more common when taking too much of the supplement, and any bloating will probably be a result of more water being drawn into the muscles in the stomach. These harmless, yet irritating, consequences can generally be avoided by keeping to a daily dose of 3-5g, and consuming it with plenty of water. 

Perhaps the most concerning reported side-effects are kidney damage and liver dysfunction. However, these impacts are NOT relevant for healthy individuals taking a normal dose of creatine, only those with existing conditions in these areas, or taking extremely large amounts. So, those with pre-existing kidney disorders should not take creatine, but for healthy individuals it shouldn’t be an issue.  

All this said, its important to bear in mind that creatine is one of the most extensively researched supplements going, with countless studies and meta-analyses indicative of both its effectiveness, and its safety. 

How much and how

Initially, many athletes choose to undergo a ‘creatine loading phase’. This involves taking 20-25g servings for 5-7 days, in order to saturate the muscles as quickly as possible. In order to avoid stomach issues in this period, its recommended to spread the doses throughout the day, 5g at a time. 

The loading phase isn’t necessary, but will help to maximise results as quickly as possible. 

Following the loading period, the general guidelines advise taking 3-6g of creatine per day, resulting in maximising your stores within around 28 days. 

This ‘maintenance dose’, may present itself in a number of forms, including capsules, gummies, or, most commonly, a flavourless powder. The latter can be stirred into water or juice, whizzed into a smoothie, or combined with a protein shake, and all forms should be taken with plenty of fluids. Essentially, the optimal way to take your creatine is the one in which you can be most consistent. 

The same principle applying to timing of intake, however, some research suggests that ingesting it post-workout could aid the speed of muscular recovery, and partnering it with a carb source may make it easier for the body to absorb, thanks to the subsequent presence of insulin. As a result, a protein shake with creatine, and a good old banana, probably isn’t a bad snack choice for the journey home from the gym. 

In summary

No supplement is ‘necessary’ in order to see progress in the gym. This said, if you’re in the market for a nifty powder to spice up your smoothies, creatine isn’t a bad choice. Though it won’t guarantee rapid superhuman strength, and a physique to rival The Rock, it is relatively affordable, well researched, and safe. What’s more, unlike supplements that have been shown to be solely effective for advanced athletes, creatine has been shown to aid mere mortal gym goers too, as well as demographics like the elderly, or vegetarians, thanks to its multi-faceted benefits. 

Overall, there’s no harm in giving it a try.