Creatine Research Analysis

Q: How does creatine work?

Adenosine triphosphate (ATP) is a molecule that carries energy within cells and is the main fuel source for high-intensity exercise. When cells use ATP for energy, this molecule is converted into adenosine diphosphate (ADP) and adenosine monophosphate (AMP). Creatine exists in cells in the form of creatine phosphate (or phosphocreatine), which donates a high-energy phosphate group to ADP, thus turning this molecule back into ATP. By increasing the overall pool of cellular phosphocreatine, creatine supplementation can accelerate the recycling of ADP into ATP, thereby making more energy available for high-intensity exercise. This increased availability of energy can promote improvements in strength and power output.[11]undefined

Q: Can creatine cause cancer?

There is no evidence that creatine can cause cancer or has any link to cancer.No, there are no scientific studies that link creatine as a causative factor in any form of cancer, any claims that link creatine to cancer are currently not validated by any evidence. Creatine has even been shown in at least one human study (and several laboratory studies) to protect DNA from oxidative damage from various sources, such as exercise.[463][476][461]

Q: Does creatine benefit elite athletes?

Creatine benefits all exercise in all individuals when it is strength-based. However, this benefit does appear to be less noticeable in elite athletes than in novice athletes.Novice vs. Elite? When it comes to studies conducted on whether or not a supplement can provide a benefit to sports and exercise, the first batch of studies is almost always done on untrained or lightly trained people. There is a reason for this, and that is because this group of people are going to get benefits anyways when they start to exercise and any interaction of the supplement is going to be more prominent to the researchers. It is only later that researchers look into elite athletes since, not only are they more uncommon, but tend to be more resistant to dietary supplements benefitting performance. It is not uncommon for a supplement to benefit the novice but fail in the elite; does creatine, the king of ergogenics, fall into this category? Creatine supplementation has indeed shown benefit in athletes considered to be on an elite level and has been shown to do so in; soccer,[655][656] volleyball,[657] wrestling,[658] swimming,[659] and more. There are a few times where creatine supplementation does not benefit elites however, usually on measurements that aren't related to bursts of power. Finally, it does seem that the magnitude of benefit is lessened a bit with studies in elite athletes noting minor anti-fatigue effects and increases in strength which is in contrast to supplementation promoting large strength gains in the novice athlete.

Q: Do I need to load creatine?

You do not need to load creatine, but loading can be used to see if you 'respond' to creatine, or to get slightly quicker benefits. There's no harm in it either, except perhaps digestive discomfort.What is creatine loading? Creatine is a supplement that is known for having a 'loading' phase followed by a 'maintenance' phase. A typical creatine cycle has three parts to it. Take 20-25g (or 0.3g/kg) for 5-7 days (Loading) Then take 5g daily for 3-4 weeks (Maintenance) Take a week or two off creatine, and then repeat (Wash-out) Many studies done on creatine use a loading protocol, some studies do not. Do I need to load? No, you do not need to load creatine. Many studies use either a straight dose of 5-10g daily, or even smaller amounts (2-3g). These studies also note benefits with creatine supplementation. This method is called 'Just taking creatine' What are the differences between loading and not? Creatine loading will cause faster saturation of muscles with creatine, and can cause greater acute increases in strength and body weight (via water retention). This may also confer a psychological benefit, since you can 'see' yourself getting bigger. Taking a smaller dose for a longer period of time will eventually reach the same saturation point, but will take longer. The differences at the end of a cycle, should you choose to end the cycle, would be minimal.

Antonis Damianou, MSc

Creatine

•Last Updated: September 28 2022

Creatine is among the most well-researched and effective supplements. It can help with exercise performance by rapidly producing energy during intense activity. Creatine may also provide cognitive benefits, but more research is needed in that area.

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Creatine is most often used for

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Antonis Damianou, MSc

Last Updated: September 28 2022

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Frequently asked questions
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What is creatine?

Creatine is a molecule that is produced in the body from amino acids. It's primarily made in the liver and (to a lesser extent) in the kidneys and pancreas.^[1]^[2] Creatine stores high-energy phosphate groups in the form of phosphocreatine. These phosphate groups are donated to ADP to regenerate it to ATP, the primary energy carrier in the body.^[3] This role in energy production is particularly relevant under conditions of high energy demand, such as intense physical or mental activity.

Creatine can be found in some animal-based foods and is most prevalent in meat and fish.^[4]^[5] Athletes commonly take it as a powder or in capsules.

Can creatine cause cancer?

What are creatine’s main benefits?

The primary benefit of creatine is an improvement in strength and power output during resistance exercise. Creatine is well researched for this purpose, and the effects are quite notable for a supplement. When used in conjunction with resistance exercise, creatine may modestly increase lean mass. It has also been tested for effects on anaerobic running capacity in many studies, the results of which are rather mixed but generally suggest a small improvement in performance.

Although creatine has been researched far less for cognitive performance than physical performance, it may have benefits in some contexts. Creatine appears to reduce mental fatigue in scenarios such as demanding mental activity and sleep deprivation.^[6]^[7] Creatine may also improve working memory, though likely only for people with below-average creatine levels, such as vegetarians and older adults.^[8]^[9] More research is needed in these areas and on other cognitive measures before creatine can be said to be effective.

Does creatine benefit elite athletes?

Can creatine increase your testosterone levels?

What are creatine’s main drawbacks?

Diarrhea and nausea can occur when too much creatine is taken at one time, in which case the doses should be spread out throughout the day and taken with meals. Creatine supplementation typically results in weight gain, partly due to an increase in total body water.^[10] This may be of particular concern to individuals competing in weight-sensitive sports.

Is creatine safe for your kidneys?

Does creatine cause hair loss?

How does creatine work?

Adenosine triphosphate (ATP) is a molecule that carries energy within cells and is the main fuel source for high-intensity exercise. When cells use ATP for energy, this molecule is converted into adenosine diphosphate (ADP) and adenosine monophosphate (AMP). Creatine exists in cells in the form of creatine phosphate (or phosphocreatine), which donates a high-energy phosphate group to ADP, thus turning this molecule back into ATP.

By increasing the overall pool of cellular phosphocreatine, creatine supplementation can accelerate the recycling of ADP into ATP, thereby making more energy available for high-intensity exercise. This increased availability of energy can promote improvements in strength and power output.^[11]

Do I need to load creatine?

Does caffeine counteract creatine?

What else is Creatine known as?

Note that Creatine is also known as:

creatine monohydrate
creatine 2-oxopropanoate
a-methylguanidinoacetic acid

Creatine should not be confused with:

creatinine (metabolite)
cyclocreatine (analogue)
creatinol O-phosphate (analogue)

Dosage information

There are many different forms of creatine available on the market, but creatine monohydrate is the cheapest and most effective. Another option is micronized creatine monohydrate, which dissolves in water more easily and can be more practical.

Creatine monohydrate can be supplemented through a loading protocol. To start loading, take 0.3 grams per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases).

For a 180 lb (82 kg) person, this translates to 25 g/day during the loading phase and 2.5 g/day afterward, although many users take 5 g/day due to the low price of creatine and the possibility of experiencing increased benefits. Higher doses (up to 10 g/day) may be beneficial for people with a high amount of muscle mass and high activity levels or for those who are non-responders to the lower 5 g/day dose.

Stomach cramping can occur when creatine is supplemented without sufficient water. Diarrhea and nausea can occur when too much creatine is supplemented at once, in which case doses should be spread out over the day and taken with meals.

What is the best form of creatine?

Although several forms of creatine have been investigated, there is no indication that there is a best form. With that said, it's important to highlight that creatine monohydrate has the most evidence behind it to support its efficacy.