Creatine:

The Most Researched Performance Enhancer You're Not Taking

As a professional in the exercise science field, I've seen countless supplements come and go, but creatine stands out as the most scientifically validated performance and health enhancer available. Despite overwhelming evidence of its benefits, myths and misconceptions still prevent many people from leveraging this powerful (and natural) compound.

Creatine was first identified in 1832 by a French scientist, but it didn’t become popular as a sports supplement until the 1990s—thanks to Olympic athletes using it to boost performance!

In reviewing the research and working with clients, it’s clear that creatine isn't just for bodybuilders - it's a game-changer for anyone seeking improved physical and cognitive performance.

In this guide, I'll break down the science behind creatine, dispel common myths, and explain why it might be the most important supplement you're not taking.

What Exactly is Creatine? 

Creatine is a naturally occurring compound that helps quickly regenerate ATP, the primary energy source for muscle contractions, improving strength, power, and high-intensity exercise performance. It also supports brain energy metabolism, enhancing memory, cognitive function, and mental fatigue resistance.

Your body already produces creatine, and you can also get very small amounts of it from foods like meat, fish, and eggs.

Physical Performance Benefits

• Increases muscle strength and power

• Enhances muscle growth

• Improves high-intensity exercise performance

• Accelerates muscle recovery

• Helps maintain muscle mass during weight loss

Cognitive Benefits

• Improves brain function and memory

• Potentially reduces neurological disease risk

• Supports mental clarity and processing speed

• May help manage depression and brain-related disorders

Understanding Water Retention 

When you start taking creatine, you might notice a slight gain in weight. This is due to increased water retention in your muscles - not fat gain. This extra intramuscular water aids muscle performance and is a positive component of creatine.

Dosage and Safety

• Recommended daily intake: 3-5 grams ~ 1 flattened tbsp

• Safest and most studied form: Creatine Monohydrate

• No significant side effects in healthy individuals

• Safe for long-term, continuous use

  
  

Numerous studies have confirmed creatine's safety, even at high doses and over extended periods. Contrary to outdated myths, creatine does not damage kidneys in healthy individuals.

Who Should Take Creatine?

• Athletes and fitness enthusiasts

• Individuals seeking cognitive enhancement

• People looking to preserve muscle mass

• Adults of all ages interested in performance optimization

  
  

The bottom line: Creatine is safe, effective, and incredibly well-researched. It offers benefits far beyond just muscle building.

Stay tuned for my next edition on creatine, where I will take a deeper dive into the cognitive benefits as well as its specific benefits to Females

References:

1. Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.

2. Avgerinos, K. D., et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review. Experimental Gerontology, 108, 166-173.

3. Chilibeck, P. D., et al. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 8, 213-226.

4. Candow, D. G., et al. (2015). Low-dose creatine combined with protein during resistance training in older men. Medicine and Science in Sports and Exercise, 47(9), 1987-1995.

5. Smith-Ryan, A. E., et al. (2021). Creatine Supplementation in Women's Health: A Systematic Review. Nutrients, 13(3), 877.

   
   

By Darwin Anderson (CSCS, CNC, CF-L1, PhD Student)