The Tea on Creatine
Creatine seems to be a hot topic lately. I’ve had a handful of people recently asking about taking it so let’s discuss.
Our bodies naturally produce a small amount of creatine in the kidney, liver and pancreas. It is then mainly stored in our body’s muscle mass with a small amount going to the heart, brain and other tissues.
What exactly is creatine?
As stated above, it’s a naturally produced compound that gives quick energy to cells during periods of short and intense physical exertion. The kidneys, liver and pancreas work together to make about 1-2 grams of creatine from 3 different amino acids. Those amino acids are glycine, arginine, and methionine. You can also get creatine nutritionally through seafood and red meat.
It also plays a role in:
- Strength, muscle, athletic performance
- Aging skin
- Brain health
- Bone health / osteoporosis
- Injury prevention
- Diabetes
- Cancer
- Sarcopenia
Even though our bodies naturally produce creatine, 1-2 grams is not enough to see improvements in all the areas that creatine can benefit us. This is where supplementing comes in. Please remember that you should always talk to your physician/health care provider before starting any supplements. It’s always a good idea to get blood work and check levels before taking anything
Let’s set the record straight though. Creatine alone does not build muscle! It aids in muscle building because it gives increased energy during a workout, allowing you to push yourself more and it also aids in recovery, by limiting muscle damage. Creatine alone is not building muscle but taking it in conjunction with regular strength training and a healthy diet, high in protein, you may experience increased muscle growth.
With that being said, if you’re going to supplement with creatine, 3-5g is the recommended amount. Some people do experience some bloating when they first start taking creatine. This bloating should subside after a few weeks of consistent use.
When is the best time to take creatine? Studies are not totally conclusive on this yet. The one thing all studies agree on is that there are benefits to muscle strength and power when taking creatine. Not much difference was seen in people taking it pre or post workout or those taking it early morning/late evening. The common theme does seem to be taking it at relatively the same time. Regularly taking creatine at the same time every day (even on non-workout days) seems to be the key!
People who are pregnant or breast feeding should not take creatine. As well as people with kidney or liver disease. Even though creatine can have a positive influence on individuals with diabetes, make sure to talk with your health care provider before taking it. Creatine is also currently being studied for its positive effects on people with depression, but again if you are currently on medication, please talk with your doctor to make sure it won’t interfere with any medications you are currently on.
References:
1) Kious BM, Kondo DG, Renshaw PF. Creatine for the Treatment of Depression. Biomolecules. 2019 Aug 23;9(9):406. doi: 10.3390/biom9090406. PMID: 31450809; PMCID: PMC6769464.
2) Toniolo RA, Silva M, Fernandes FBF, Amaral JAMS, Dias RDS, Lafer B. A randomized, double-blind, placebo-controlled, proof-of-concept trial of creatine monohydrate as adjunctive treatment for bipolar depression. J Neural Transm (Vienna). 2018 Feb;125(2):247-257. doi: 10.1007/s00702-017-1817-5. Epub 2017 Nov 24. PMID: 29177955; PMCID: PMC5775367.
3) Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM. Safety of Creatine Supplementation in Active Adolescents and Youth: A Brief Review. Front Nutr. 2018 Nov 28;5:115. doi: 10.3389/fnut.2018.00115. PMID: 30547033; PMCID: PMC6279854.
4) Candow DG, Forbes SC, Roberts MD, Roy BD, Antonio J, Smith-Ryan AE, Rawson ES, Gualano B, Roschel H. Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance? Front Sports Act Living. 2022 May 20;4:893714. doi: 10.3389/fspor.2022.893714. PMID: 35669557; PMCID: PMC9163789.
5) Ribeiro F, Longobardi I, Perim P, Duarte B, Ferreira P, Gualano B, Roschel H, Saunders B. Timing of Creatine Supplementation around Exercise: A Real Concern? Nutrients. 2021 Aug 19;13(8):2844. doi: 10.3390/nu13082844. PMID: 34445003; PMCID: PMC8401986