September 19th, 2023

Coach Sophie

WHAT TO KNOW ABOUT ONE OF THE MOST POPULAR FITNESS SUPPLEMENTS: CREATINE

I wanted to take some time to go over a supplement I get asked about pretty regularly and that has become increasingly popular in recent decades. Creatine is an amino acid supplement found in certain foods, including beef, pork, and fish, and that we also make endogenously through our liver, pancreas, and kidney. The main biological function of creatine is to provide energy support (the nitty gritty of it is that creatine is used by the body to regenerate ATP more quickly which cells use as energy); specifically, it provides energy for short bursts rather than sustained effort.

That being said, creatine, especially taken in supplement form, can get a bad rap for a few reasons. First, many women especially stay away from the supplement because they believe it causes weight gain and excessive bulkiness. This is only barely true! Creatine does NOT cause fat gain; any associated weight gain (typically only a couple lbs) is due to the creatine drawing more water into the cell which actually helps cells perform more efficiently as they are more hydrated or due to more muscle mass. As far as people fearing creatine will make them “bulky,” again, more hydration in the muscles can make them appear fuller but the water isn’t being drawn into adipose cells but into muscle cells, and muscle is already about 70% water so creatine might up that percentage just the teeniest bit!

So what are the benefits of creatine? As someone who is looking to build strength and lean mass, I personally take it for the following benefits:

– Improved muscle glycogen – this allows us to use more glycogen (from carbs) during intense or heavy movements

– Improved volume – creatine slows the lactic acid build up to allow us to put out more volume

– Improved strength – creatine can give us a push to go a bit heavier in intense movements to reach PRs

– Improved recovery – more glycogen and hydration in muscle cells

– Increase lean body mass– more volume + more strength -> increased lean body mass when combined with proper nutrition

– Cognitive benefits – brain uses a ton of ATP!

Who do I recommend creatine for?

– Sprinters/sprint intervals in any movement pattern

– Consistent heavier weight lifting

– High intensity, short duration workout styles (there is some possible evidence creatine can be helpful to aerobic exercise as well but the evidence is still building to support this claim)

– Someone who is consistent on a weekly basis in one of the above

Who do I not recommend creatine for?

– For anyone with a history of diabetes, kidney, or liver issues, check with your doctor first.

– If you have a sensitive gut or are currently on a gut healing journey, creatine can cause some GI distress in some people.

– If your workouts are not oriented towards strength or power-based improvements, creatine is not necessary.

If you do choose to take creatine, I recommend 5g per day on both training and non-training days. You can take it both before and after a workout or any time of day you can stay consistent with; the key is consistency in dosage If you have any questions on creatine, feel free to ask in comments below!