Creatine

What does creatine do?

Creatine is an amino acid most commonly found in muscle and the brain. The body makes part of the required creatine itself from other amino acids and the other part is obtained from food.

Creatine supports energy metabolism and is therefore important for a normal energy-yielding metabolism.

This also applies to the energy supply of muscles, especially during so-called short-term exercise. Normally, muscles obtain the energy they consume mainly from carbohydrates and fats. But it takes a while for that combustion to get going.

To bridge this period, the muscles have their own fuel: creatine phosphate, which supplies the muscles with adenosine triphosphate (ATP) and thus energy. However, this supply must be replenished after use in order to recover from the effort. This is why power athletes often opt for a creatine supplement.

Creatine has an effect not only on the energy supply of the muscles, but also of the brain.

Creatine use

How often can you take creatine?

During the maintenance phase, it’s sufficient to take creatine once a day. In the so-called loading phase for athletes, the frequency is higher, for example, four times a day.

When to take creatine?

It’s important to take creatine daily. The timing (for example, before or after a workout) matters less than consistency and absorption efficiency, which is higher when taken with a meal.

How long can you use creatine?

Creatine can be used continuously, although some claim it’s better to take a short break every six weeks or so. However, there’s no scientific evidence supporting this.

How much creatine per day?

You need between 2 and 5 grams of creatine per day, depending on your goal. Athletes who need to perform can quickly increase their creatine stores by taking higher doses (20–25 grams) for five days, after which they can return to the maintenance dose. It’s important to drink enough water when using creatine.

What are the disadvantages of creatine?

When used properly, creatine has no disadvantages—only benefits. Using pure, high-quality creatine powders is safe and rarely causes side effects, as long as the usage instructions are followed. Some reports mention weight gain from creatine use. However, this increase is modest and is caused by a rise in water content within the muscles.

There are also claims that long-term creatine supplementation could affect kidney function. Studies have shown that the risk is minimal, but people with kidney conditions should consult their doctor before using creatine.

Is creatine bad for you?

No, creatine is not bad for you. In fact, creatine is good for you—not only for athletes but for everyone. Researchers continue to discover more health benefits of creatine use, though unfortunately, we are not allowed to elaborate on them.

What is creatine?

Creatine is a natural compound found in muscle cells that helps produce energy during short, intense exercise. It is often used as a supplement to improve muscle strength and performance.

What contains creatine?

Creatine is mainly found in meat, fish and eggs. In a normal diet, we get about 1 gram of creatine from food. For vegetarians, this is a lot trickier. There are plant sources of creatine like nuts, legumes, grains, soy and spinach, but they contain much less creatine than animal foods.

Creatine supplements

When daily creatine needs cannot be met from food, a creatine supplement is the solution. Because creatine in powder form is easier to dose than in capsules or tablets, it is preferred for most users.

Creatine monohydrate

The best-researched form is creatine monohydrate (or creatine monohydrate). This form is well absorbed by the body. If you want to buy creatine in supplement form, there are many choices, but not every product is as pure. It is important that the origin, quality and absorbability of the creatine is clear.

Also use these supplements alongside Creatine

• Beta Alanine
• BCAAs
• Leucine
• Proteins

Written by: Marcella van der Wel
Reviewed by: Liesbeth Thoen

Updated on: May 1, 2023