- Creatine is one of the most researched dietary supplements.
- Its benefits don't just lie with strength athletes; they extend to runners, team sports and the general population.
- The most effective and cost‑efficient form of creatine is creatine monohydrate.
What is creatine?
Creatine is an organic compound containing three nitrogen molecules. It is naturally produced in the human body, primarily by the liver and kidneys, with a smaller contribution from the pancreas.Approximately 95% of the body's creatine is stored in skeletal muscle, where it exists in two forms: two‑thirds as phosphorylated creatine, known as creatine phosphate (CP), and one‑third in its free form. In addition to being synthesised within the body, creatine is also obtained through the diet, with rich sources including meat, fish, shellfish, and dairy products.
What is the function of creatine in the body?
Creatine, in the form of creatine phosphate (CP) within muscle tissue, serves as an energy substrate for muscle contraction. It provides a phosphate group for the reaction that converts ADP into ATP, the body's primary energy compound, which powers various processes. During muscle contraction, ATP is the most immediately available energy source. However, its supply lasts only a few seconds. After this, other sources, such as anaerobic or aerobic phosphorylation, must take over, though these processes are slower.
So, what role does CP play in this process? CP is stored in muscle alongside ATP and ADP. After the initial rapid depletion of ATP, CP contributes to its quick replenishment by "donating" a phosphate group. While this support also lasts only a few seconds, it can significantly enhance performance during intense activities by sustaining energy availability for a brief but critical period.
Are the effects of creatine supported by studies?
The first research on creatine dates back to the 19th century, and since then, countless scientists have studied it extensively. As a result, creatine is one of the most well‑researched sports supplements to date. By the turn of the 20th and 21st centuries, high‑quality studies were already demonstrating its benefits, particularly in improving performance and strength during high‑intensity exercise. Creatine supplementation is also commonly associated with modest weight gain. This is due to creatine’s osmotic properties, meaning that as its stores increase, more water is retained in muscle tissue.
In strength sports, however, creatine supplementation has been shown to contribute not only to overall weight gain but also to an increase in muscle mass. While creatine itself does not directly stimulate muscle fibre synthesis, its supplementation is believed to enhance the effectiveness of strength training, thereby promoting muscle synthesis. The role of creatine in supporting muscle development is further supported by a statement from the International Society of Sports Nutrition, which confirms its positive effects on muscle growth.
Does creatine supplementation offer benefits beyond strength training?
Research suggests that creatine supplementation may have positive effects in various other areas. These include, for instance, up to a 15% increase in performance during high‑intensity exercise. In addition, creatine may enhance performance in sprinting disciplines, support overall recovery, and help delay fatigue during exercise.
Effect of creatine supplementation on brain function
Creatine offers numerous benefits in the sporting environment, but its effects extend beyond physical performance and into everyday life. In addition to supporting muscles, creatine also serves as an energy source for brain tissue. Supplementation has been shown to improve cognitive function, particularly in individuals who may be creatine‑deficient due to dietary habits (e.g., vegetarians and vegans), those with mentally demanding jobs, sedentary lifestyles, poor overall health, or a history of stimulant or substance abuse.
Furthermore, creatine acts as an antioxidant in the brain, and studies suggest it may play a role in protecting against the development of depressive disorders or alleviating existing conditions.
Some researchers also see the potential for creatine in the treatment of neurological diseases, such as Alzheimer's, amyotrophic lateral sclerosis or Huntington's disease. However, the studies to date, although promising, have only been carried out on animals, and further research is needed to confirm these effects on humans.
What kind of creatine should you choose?
The dietary supplement market offers creatine in many forms, including:
- Creatine monohydrate
- Creatine ethyl ester (CEE)
- Creatine hydrochloride (Creatine HCl)
- Creatine magnesium chelate
- Creatine malate
- Creatine citrate
- Creatine pyruvate
- Micronised creatine
- Creatine Kre‑Alkalyn
In conclusion, we recommend sticking with the tried‑and‑true classic: creatine monohydrate. This form has been extensively studied and is widely regarded as one of the most effective and well‑researched options available. None of the newer or "modified" formulations have outperformed monohydrate in terms of study results. Additionally, creatine monohydrate is often more cost‑effective compared to other forms.
When it comes to effectiveness, safety, and affordability, creatine monohydrate dominates and stands out as the clear choice. To ensure you're getting a product of uncompromising quality, look for supplements that carry the Creapure® trademark.
Creapure Creatine
How to take creatine?
When taking creatine, it's important to understand that its effects become fully apparent only after several weeks of regular supplementation, especially when following a long‑term protocol (explained below). Generally, it takes about four weeks for creatine to build up in your system, during which it must be taken daily—even on non‑training days.
For optimal absorption and effectiveness, creatine is best taken with a carbohydrate‑rich meal, as this helps it be more efficiently stored in muscle cells through the action of insulin. On training days, the ideal time to take creatine is post‑workout, combined with protein. It's perfectly fine if you don't consume carbohydrates at the same time since whey protein alone can stimulate insulin secretion.
What is the recommended dosage?
There are two common approaches to creatine supplementation:
- Long‑term protocol: Take 5g of creatine daily—simple and steady.
- Short‑term protocol: Start with 20g of creatine per day for 4–5 days (split into multiple doses), followed by the long‑term protocol of 5g per day.
The short‑term protocol allows for faster "saturation" of muscle cells with creatine, but the higher doses may not be suitable for everyone. Ultimately, individual preferences and needs should be taken into account when deciding which approach to follow.
Creatine Monohydrate
Does creatine have any negative effects?
Currently, no serious negative effects have been identified from creatine supplementation in healthy individuals. As a naturally occurring and well‑researched substance, creatine is considered safe for consumption However, as with other supplements, high doses can sometimes lead to digestive discomfort.
Regarding supplementation in children and adolescents, global health authorities generally recommend starting creatine supplementation at the age of 18. While no harmful effects are expected in younger individuals, there is currently a lack of high‑quality, long‑term studies on creatine use in this age group to guarantee 100% safety. This caution applies to most sports supplements, including caffeine. An exception may be made for elite athletes under the supervision of an experienced coach or nutritional therapist.
Bottom line
Originally associated with strength sports, creatine has now been shown through numerous studies to benefit almost every athletic discipline—and even the general population. Among the various forms of creatine, creatine monohydrate remains the most effective and cost‑efficient option.
That said, it’s important to remember that creatine is only a dietary supplement. The foundation of any performance or health‑focused regimen should prioritise a balanced diet, quality sleep, adequate energy and protein intake, and a well‑structured training plan.
