How Creatine Effects Exercise Performance

Among the most widely researched supplements is creatine, an organic acid that functions to supply energy to cells, particularly in the muscles and brain tissue. It is a non-essential nutrient produced in the human body from amino acids glycine and arginine, and can be found in seafood, meat and animal-based foods.

What does it do?

The primary benefit of creatine is its ability to significantly enhance strength and power output during resistance training, while increasing lean muscle mass when combined with resistance exercise. It does this by storing phosphocreatine, a major energy-storage form in the body, which is then donated to ADP and regenerated to ATP, the body’s primary energy carrier.

Supplementation of creatine does seem to have more positive effects on novice athletes in comparison to elite athletes, however. This may be because vast improvements to overall health markers are seen in individuals just starting out with exercise, making any effect of supplementation more prominent. Elite athletes are slightly more resistant to its benefits due to the adaptation processes, although significant benefits have been shown in athletes participating in soccer, volleyball, swimming, wrestling and sports requiring bursts of power.

While further research is needed in the area of creatine’s effects on cognition, in the cases of sleep deprivation, traumatic brain injury and demanding mental activity, creatine has been found to improve working memory and reduce mental fatigue.

Is it safe?

Creatine is a generally safe supplement however, some caution must be exercised. Creatine increases levels of creatinine in the body, which is a marker of poor kidney function. Although, increases in creatinine with creatine supplementation may simply be due to more creatinine being produced, rather than as a result of kidney damage. It is recommended that individuals with existing kidney dysfunction or with a family history of kidney disease consult with their health professional before supplementation.

Some sources of creatine may be contaminated with heavy metals, which can have disastrous health effects, so it's best to opt for reputable brands when considering supplementation.

Without sufficient hydration, abdominal discomfort such as cramping, diarrhoea and nausea may occur. In cases like these, it is best to start dosing small, with meals and with enough water.

Do I need to load it?

There is no need to load creatine. In fact, those with sensitive stomachs are advised not to. Many studies noting the benefits of creatine use a dose of 2-10 grams daily. Loading creatine will cause faster saturation in the muscles in the acute phase, but taking smaller doses over a longer period will eventually have the same effect.

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References

Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 33. https://doi.org/10.1186/1550-2783-9-33

Kaviani, M., Shaw, K., & Chilibeck, P. D. (2020). Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. International journal of environmental research and public health, 17(9), 3041. https://doi.org/10.3390/ijerph17093041

Moret, S., Prevarin, A., & Tubaro, F. (2011). Levels of creatine, organic contaminants and heavy metals in creatine dietary supplements. Food Chemistry. 126. 1232-1238. https://doi.org/10.1016/j.foodchem.2010.12.028 

Patel, K. (2022). Creatine. Examine. https://examine.com/supplements/creatine/