Creatine is one of the very few OTC supplements that is backed by consistent science. Studies have consistently shown that it is slightly effective in providing increases in strength resulting in muscle gain, aerobic capacity and power output.
Q- Why would we choose to supplement with it if it already found in many foods that we eat?
A- When we burn energy and place muscle under tension and/or stress our body uses ATP as the primary source of energy supply to muscles. When lifting weight we can deplete this supply of ATP to the point of muscle fatigue. Supplementing with creatine can improve strength gains by regenerating ATP faster than without supplementation.
Q- Does everyone respond to supplementing with creatine?
A- The short answer is no. Studies have shown that there are responders and non-responders to creatine supplementation. A few studies show that responders have a higher degree of type 2 muscle fibers and a low initial creatine muscle stores. The opposite is true for non-responders. The implication is that individuals with less type 2 muscle fibers and larger initial muscle creatine storage capacity will not benefit as much from supplementing with creatine as would a responder.
Q- What type of creatine should we be supplementing with?
A- With all the available marketing information saying one type of creatine is more effective than others it is difficult to weed through all the BS. Several studies put this to rest such as https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z#CR8 . In this example it is concluded that claims of different forms of creatine forms have a greater degree of muscle uptake are unfounded. Based on this information stick with creatine monohydrate and save a few bucks at the same time.
Q- Should you take it alone or on an empty stomach?
A- Muscle creatine content is increased to a higher degree when taking creatine with carbohydrates or carbohydrates & protein versus taking it alone. Research shows that taking creatine with carbs and protein almost doubles the absorption rate.
Q- When should you take it?
A- Two recent studies looked at pre and post workout supplementation. The research suggest that there is a slight benefit in taking creatine pre-workout.
Q- How should you supplement creatine? Loading or cycling?
A- There are generally three protocols when supplementing with creatine - loading phase, daily regular dosing, and cycling. Loading is the process of taking 10-20g per day for 7 days and then regular dosing of 5g per day. Daily regular dosing is just that - 5g per day without loading. Cycling is the process of supplementing with creatine two week on and two weeks off. Research shows that loading and regular dosing provide the same results. While cycling does not show any advantages over the other two.
Q- Are there side effects?
A- There is well over 1000 documented studies on creatine. In all of those studies the most common side effect is weight gain due to water retention. Stomach cramping is a lesser common side effect and this can be attributed to not enough water intake while supplementing with creatine. There are a few uncommon side effects that have been reported but these can not be attributed to creatine supplementation alone and could be individually based.
Summation-
- Save money and take creatine monohydrate.
- Take creatine with carbohydrates and protein.
- Use a loading phase or regular daily dosing. Cycling is not more effective.
- There are no known adverse side effects and creatine supplementation is considered safe and effective.
SEMPER FI