Is Creatine Worth Taking?
The Subconscious Fat of It
Mr. Skeptical says, “When I think of creatine, it reminds me of a 20-year-old kid who just got a job as a personal trainer, and he simply wants to sell me a supplement.”
My eyes narrow in on Mr. Skeptical. “You’re entitled to your own opinion.”
“I picture the trainer all enthusiastic, bursting with energy, but I don’t think it’s because of the creatine; I think it’s because he’s 20 years old and wants to make a sale. Or maybe it’s a 54-year-old guy trying to sell me.”
I give Mr. Skeptical a dirty look. Prick.
LOCAL LOVE: PUERTO SAGUA RESTAURANT
Since I’ve included dogs in LOCAL LOVE, why not a restaurant?
My grandfather opened this restaurant back in the 1960s. What’s impressive about it is that it’s still running today in the same location. One tough time was in the early 80s. South Beach back then was full of street bums who were on crack cocaine. I don’t recall any other restaurant in South Beach that stayed open during that time. It has survived the pandemic, many hurricanes, and a big fire.
It also survived me working there for years as a teenager busboy. My two uncles and a cousin still run and own the place. If you stop by, try the fish soup and the Cuban-style paella, my favorites.
Subconscious Fat at 30,000 Feet
Creatine is sold where I work at Crunch, and I get a small commission if I sell it to my clients there. However, I pay for it for myself and take it, believing there are benefits. Creatine is one of the fitness industry’s most researched and popular supplements. It’s lauded for enhancing muscle mass, improving strength, and boosting overall performance.
Mr. Skeptical asks, “Is creatine really necessary, or is it just another gimmick?”
Subconscious Fat at 10,000 Feet
Creatine is a naturally occurring compound found in small amounts in certain foods like red meat and fish. It’s also synthesized in the body, primarily in the liver, kidneys, and pancreas. Creatine is stored in muscles and used as a quick energy source during high-intensity, short-duration exercises like weightlifting and sprinting.
Mr. Skeptical puts his hands up. “But you just said it’s already synthesized in the body, so why do we need more of it?”
“You would need to eat five steaks a day to get about 5 grams of creatine into our bodies, which is the recommended dose.”
Mr. Skeptical still gives me a skeptical look.
When you supplement with creatine, you increase phosphocreatine stores in your muscles. This compound helps regenerate ATP (adenosine triphosphate), the primary energy carrier in cells. More phosphocreatine means more ATP, which translates to improved performance and greater strength during intense physical activities.
“Okay, but what does this mean for actual muscle growth?” Asks Mr. Skeptical.
Creatine’s ability to enhance muscle growth is multifaceted. First, it allows you to perform more repetitions and lift heavier weights. Over time, this increased workload leads to greater muscle hypertrophy. Additionally, creatine draws water into muscle cells, promoting cell volumization and stimulating protein synthesis and muscle growth.
Subconscious Fat at Eye-Level
Mr. Skeptical says, “I want the proof. What studies show that creatine really helps with muscle growth?”
I bite my tongue and continue writing.
Many studies have demonstrated the benefits of creatine for muscle building and performance enhancement:
1. Study on Strength and Muscle Mass: A study published in the Journal of Applied Physiology found that creatine supplementation, combined with resistance training, significantly increased muscle strength and lean body mass compared to resistance training alone. Participants taking creatine showed a greater increase in bench press and squat performance over 12 weeks.
2. Study on Exercise Performance: Another study published in the Medicine & Science in Sports & Exercise journal revealed that creatine supplementation improved performance in high-intensity intermittent exercises. Athletes who took creatine showed enhanced sprinting ability, increased power output, and faster recovery between sprints.
Mr. Skeptical folds his arms and doesn’t look convinced. He asks, “There should be side effects, right? You wouldn’t consider this to be messing with ‘Mother Nature?” He makes air quotes over the words ‘Mother Nature.’
“In this case, no, because over 1000 studies have been done on creatine. None show it to be dangerous in any way. However, there are few pointers to know if one will take it.”
Practical Suggestions and Conclusions
The most common and studied form of creatine is creatine monohydrate. It’s affordable, effective, and readily available. Other forms, like creatine ethyl ester or creatine HCL, are marketed with various benefits but lack the extensive research backing of monohydrate.
Mr. Skeptical adds, “So you’re saying only take creatine monohydrate?”
“Yes. Some protocols suggest a loading phase where you take 20 grams of creatine daily for 5-7 days, followed by a maintenance dose of 3-5 grams daily. This is supposed to saturate the muscles quickly.”
“To me, that sounds like bullshit.”
“I haven’t found studies confirming that the loading phase is needed. Most researchers say that may not be needed if you’re going to take creatine for a long time.”
Mr. Skeptical points at me. “See, there’s the bullshit. Do you take a loading phase?”
“No, I don’t. I do think that suggestion is unnecessary.”
“Yeah, I just knew there had to be some BS to it. When are you supposed to take it anyway?”
“There’s no strict rule on when to take creatine. Some prefer pre-workout, others post-workout. The key is consistency.”
“I still find it hard to believe there aren’t more side effects.”
“Hydration is important since creatine draws water into your muscles; staying hydrated is crucial. This may also cause an initial increase in weight. When I recommend my clients to fast, I don’t recommend taking creatine during that time.”
“If I hired you as a trainer and took creatine and gained weight, I’d be pissed.”
“I always warn my clients that creatine helps the muscles hold more water, so it’s ideal for muscle gain, not weight loss. However, since it helps produce more ATP, which gives one more energy, there’s an argument that with exercise it could help one lose weight.”
More research needs to be done, but many claim creatine helps with depression and skin issues. I have a theory that many who try the carnivore diet and notice less depression and improved skin issues could be in large part due to the creatine in animal products.
Nevertheless, the research on creatine in muscle building is excellent. I may write another post about the mental and other benefits of creatine another day.
Be aware.
PS Links in Facebook and Instagram. Full disclosure: Chat GPT was used to research and enhance this post.
PSS I’m looking for online clients of men over 41 who want to lose fat/gain muscle. If you are interested, email me, and we can talk to see if it aligns with your goals. Prices will go up on July 1st.
I agree on not needing the loading phase. When I did it the first time it hurt my stomach. So
I quit. This last time I just did 5mg and maintain it.