The What, Why, and Wow of Creatine

Like many others, I had misconceptions about creatine supplementation. The idea that it was exclusively for heavyweight lifters or that it could cause kidney damage if I didn't chug gallons of water had me skeptical. Moreover, concerns about bloating and looking overly muscular added to my hesitation. However, my fitness coach's advice to explore the true potential of creatine led me to unravel the truth behind these myths.

Creatine powder, I discovered, isn't just for extreme weightlifters or super athletes. Its benefits extend to anyone at any fitness level seeking improved performance, muscle growth, and enhanced energy during workouts. There are also studies, which I will go into briefly, that suggest it improves brain function and can help fight certain neurological diseases, increases aging muscle mass, and lowers blood sugar levels. Contrary to popular belief, adding creatine to your diet doesn't directly cause bloating; rather, it helps muscles retain water, which can result in a fuller appearance – not the "bodybuilder bulk" I once feared. Anyway, the bloating typically goes away in a few weeks and can be avoided by adjusting your dosage and starting with a maintenance dose, about 3 to 5 mg daily, which is what I did, instead of the initial loading phase.

So what is creatine and how does it work? 

Creatine is a naturally occurring compound found primarily in red meat and fish, although it's also produced by the body in small amounts. It’s synthesised from amino acids, primarily in the liver, kidneys, and pancreas and then transported through the bloodstream to the muscles, where it's stored as phosphocreatine. During high-intensity, short-duration exercise, such as lifting weights or sprinting, phosphocreatine is used as a source of ATP, aka the human body's universal energy source.  The rate at which ATP is resynthesised in the body, however, limits our ability to continuously perform at maximum capacity because we use it faster than we produce it. So supplementing with creatine increases our phosphocreatine stores, which helps replenish ATP levels, providing the muscles with an extra push needed for such intense workouts. Studies have shown that it improves strength, power, endurance, exercise performance, resistance to fatigue and recovery. 

It can also stimulate certain key processes in the body that lead to muscle growth such as the formation of proteins that create new muscle fibres. When paired with your resistance training regimen, creatine supplements can raise levels of insulin-like growth factor 1 (IGF-1) - a hormone that promotes increases in muscle mass - and decrease levels of myostatin - a molecule responsible for stunting muscle growth - thereby helping you build muscle faster. The great news is in the older population of adults it reduces age related loss of muscle and strength. 

Other ways that creatine may be beneficial:

Creatine supplementation can help with Parkinson’s disease, which is characterised by a reduction in dopamine levels bringing on symptoms such as the death of brain cells and loss of muscle function. There have been studies, where people with Parkinson’s didn’t benefit from creatine supplementation, but when it was combined with weight training, it improved strength and daily function to a greater extent than training alone. Although more studies are needed in humans, some researchers believe that creatine supplements can be used as a defense against neurological diseases when taken with conventional medicines.

Supplementing with creatine can also give your brain a much needed boost of energy especially when you’re performing difficult tasks. It increases the phosphocreatine stores in your brain to produce more ATP, raises the levels of dopamine and powers up mitochondrial function. There was a study where older individuals were taking creatine for two weeks straight and this led to improved memory and recall ability. 

Scientific studies have also illuminated the profound impact of creatine supplementation on combating fatigue and tiredness, offering a ray of hope to those seeking improved vitality.

In a compelling 6-month study involving individuals with traumatic brain injury, those who incorporated creatine supplements experienced a remarkable 50% reduction in dizziness compared to their non-supplemented counterparts. Even more striking was the discrepancy in fatigue levels—only a mere 10% of supplement takers reported fatigue, a stark contrast to the 80% prevalence observed in the control group.

Further studies solidify creatine's prowess in battling fatigue across different contexts. It not only alleviates tiredness but can increase energy levels, even during states of sleep deprivation. High performance athletes, too, reap the benefits as creatine contributes to reduced fatigue during rigorous cycling tests and exercises conducted in high-temperature environments.

Last but not least creatine supplements have the potential to help regulate blood sugar levels by enhancing the function of glucose transporter type 4 (GLUT-4), a key molecule responsible for ushering blood sugar into the muscles. In a notable 12-week study assessing the impact of creatine supplementation on blood sugar levels following a high-carb meal, individuals who combined creatine intake with exercise showcased superior blood sugar control compared to those who solely engaged in exercise. Despite these promising findings, further human studies are required to comprehensively understand the long-term effects of creatine intake on blood sugar management and its potential role in diabetes.

Of course, adding a new supplement to our daily routine is something each of us should mull over carefully and discuss with our medical advisors, but if I’ve interested you in creatine supplementation and if you're sure it's right for you, then I might recommend the brand Klean Athlete Klean Creatine which has the Certified for Sport Seal. This certification attests that the dietary supplements is be free from substances banned by major sporting organisations. You can add 5mg of creatine powder before your workout, stir it in your yogurt, smoothie, chia pudding or oatmeal and then start taking note of the changes you experience over a six week period. If creatine is right for you as it was for me, you'll feel amazing!

Yours in Health & Happiness, 

Lana