It's been quite a while since the Get-Fit Guy article called Do Muscle Building Supplements Work first touched on the topic of creatine, so I figured it was time to do a deeper dive.
Creatine remains one of the most popular muscle building supplements of at least the last ten years. Surveys have shown that Americans alone spend about $14 million per year on creatine supplements.
What Is Creatine?
Creatine is an organic acid produced in the liver, pancreas, and kidneys that helps supply cells, especially the cells in muscle tissue, with energy. You can also get exogenous (from outside sources) creatine from eating meat (including fish) but the majority of fitness enthusiasts tend to get theirs in supplement form (powder or capsule).
The truth is that creatine isn't really all that fancy or magical. It is just an amino acid. It's usually stored as creatine phosphate in your muscles until it gets used as energy during high-intensity activities (or workouts) that last less than about 30 seconds. Yes, it is a fast burner.
Uses for Creatine
Ingesting creatine from any source enhances the energy available through what is called the phosphagen pathway (very rapid-rate production of ATP), which is why many people use it in the weight room.
Since your body uses creatine as a high-intensity and short-duration energy source, it has been thought that it may also help build muscle. The hypothesis is that if you can benchpress 150 pounds for eight repetitions without creatine, if you pop some creatine before the workout you may be able to bench press 150 pounds for 9 (or maybe 10) repetitions. That slight boost in performance during your workout can actually help you build some extra muscle.
But as you probably guessed, creatine doesn't magically build muscle if you don't also crush a workout or at least engage in some intense physical activity. And although many studies have shown a muscle gain and performance benefit from creatine, not every person seems to respond the same way to it, and there are some people who experience no benefits. Some people have naturally high stores of creatine in their muscles and just don't get the energy-boosting effect from taking extra. Vitamin B is similar. Having too little in your system can make you feel sluggish but getting more than you need does not make you super energetic—despite what the energy drink industry will tell you. Check out the Nutrition Diva's article called Do B Vitamins Give You Energy for more info on that.
There have been a few creatine supplementation studies done on runners and cyclists and, although it seems promising for its boost of energy, one major drawback is that it often causes some non-muscle weight gain which can in itself slow you down. A study of creatine supplementation by a researcher named Ziegenfuss showed that creatine ingestion results in a higher amount of intracellular water (water weight) which can amount on the scale as one to two kilograms of weight gain. So even if a sprinter has more energy from the creatine, it is likely going to be wasted on propelling that extra water weight down the track.
Anti-aging and Creatine
An interesting use of creatine is in helping you stay fit as you age. A study called creatine supplementation and resistance training in vulnerable older women found that older women who took creatine supplements displayed significant improvements in lean muscle mass and muscle function.
Other studies on creatine have found it to be useful for cognitive function as well. According to the Mayo Clinic, people also use oral creatine to treat certain brain disorders, congestive heart failure, and topical creatine might even be used to treat aging skin.
Cramping and Creatine
As I said earlier, you can get some creatine from red meat and seafood but most studies have shown that supplementing with creatine can provide more benefits. I personally experimented with taking five extra grams of creatine per day (on top of my red meat and seafood diet) and sadly found that the only effect the extra creatine had on me was some very uncomfortable muscle cramping.
Creatine is what we call a hydrophilic molecule, meaning it draws large amounts of water to itself. When you take high doses of purified creatine, you greatly increase the body's demand for water. If you don't respond to that demand then the creatine pulls large amounts of water from the rest of your body and that has been shown to cause imbalances in hydration and electrolytes, which can result in cramping (likely what happened to me). Taking creatine, especially in hot environments and during intense exercise programs, can increase levels of dehydration and require that you stay a little more focused on your water intake than perhaps I was.
To enhance absorption, take creatine with carbohydrate sources like fruit, berries, or starchy foods.
If you want to give creatine a try, the good news is that in all studies to date, creatine appears to be safe, unless it is taken at high doses. If you greatly exceed the recommended (and studied) doses then there is the potential for serious side effects such as kidney damage or inhibition of the body's natural ability to make its own creatine.
Quick and Dirty Tips for Using Creatine
Tip 1: Start high, then decrease. Load your body with creatine, taking approximately 20g per day for a week, then decrease to 2-5 grams a day during periods of intense physical activity or weight training. You can skip the loading phase and just take three to five grams each day but that will take longer to saturate the muscles, so it will also take longer to see results.
Tip 2: Take with carbs. To enhance absorption, take creatine with carbohydrate sources like fruit, berries, or starchy foods.
Tip 3: Consume with water. To avoid the potential for cramping, take your creatine with water and electrolytes during exercise. Avoid high doses of creatine before long exercise sessions, especially in hot or humid environments.
Tip 4: Cycle your creatine. The benefits of creatine start to wear off after you use it for a while, so try creatine cycling. To do that, take creatine for several weeks during your high-intensity activity and then stop taking it during your periods of relatively light activity (or recovery periods).
The Bottom Line
Before you try creatine for yourself, remember that while it might benefit athletes such as sprinters and weightlifters, if you are already getting adequate creatine from your diet, taking extra will not give you a further boost. Aside from getting your doctor to order a very specific blood test, the easiest way to see if you will indeed get any benefit from taking creatine is to give it a try.
Remember that although taking creatine may not give you a performance boost, the evidence suggests that it generally won't hurt you—if it is taken as directed. But if you have any concerns, you should talk to a doctor before taking creatine because you certainly don't want to damage your kidneys in the pursuit of slightly larger muscles.
For more creatine info, supplement tips, and to join the amino acid conversation, head over to Facebook.com/GetFitGuy or twitter.com/getfitguy. Also don't forget to subscribe to the Get-Fit Guy podcast on Apple Podcasts, Stitcher, SoundCloud, Spotify, Google Play or via RSS.
Tidak ada komentar:
Posting Komentar