Creatine is so popular in the fitness media at the moment – but how does it weight up in the world of research and performance?
What is Creatine?
Creatine is a naturally produced non-protein amino acid, found in the body’s muscles. Most people consume a natural source of creatine in their red meat and fish along with the body’s own natural production of around 1g/day in the liver, pancreas and kidneys. The international Society of Sports states that “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent to increase high-intensity exercise capacity and lean body mass through training.” Creatine monohydrate has been linked to enhancing muscle endurance, strength and power along with enhancing brain function, reducing brain fog and improving mood and energy levels.
Creatine supplementation is not only safe but is reported to have positive therapeutic benefits from the elite athletes to the elderly.
What are the benefits of Creatine:
- Increased muscle tolerance to training load, endurance and strength: ability to train for longer
- Increased energy production & metabolism: creatine affects not just muscles but our digestion and brain tissues
- Speed up muscle recovery: by reducing muscle acidosis and water uptake into the muscles
- Increases anabolic hormones: to aid in recovery
- Reduces bloating: by increasing water uptake into the muscles
- Reduce brain fog: increases phosphocreatine production in the brain
The highest level of scientific evidence (systematic review and meta-analysis) found that creatine supplementation combined with resistance training promoted an increase in the direct measures of muscle growth and muscle hypertrophy in both upper and lower body as measured by MRI in all conditions, age groups and populations. (Burke et al, 2023; Kersick et al, 2018; Wax et al, 2021; Mayo Clinic, 2023; Cleveland clinic, 2024; Wu et al, 2022)
How does it work?
Basically, the muscle and brain cells within your body need water, oxygen and fuel to create energy. Creatine allows water to enter the cells which allows for more efficient energy production and also encourages energy recycling called ‘reuptake’ which means less energy goes to waste, this increasing our levels of endurance and reduces fatigue.
Who is it for?
Creatine is not just for the elite athletes of the world. There is now strong evidence that creatine would benefit a wide range of populations.
As we age, we experience muscle, strength and bone density loss faster than when we are young. The saying ‘use it or lose it’ is defiantly applicable to our bodies as we age. In combination with the Australia Guidelines to Exercise, recommended two sessions of resistance training per week, creatine has been found to increase the benefits of resistance training in both middle aged and elderly populations, particularly for patients with osteoporosis (decreased bone mineral density), osteoarthritis (degeneration of our joints) and sarcopenia (age related reduction in muscle mass and strength). (Brose et al, 2003; Chrusch et al, 2001, Candow et al, 2005; Gualano et al, 2014; Neves et al, 2001)
Particuarly, Creatine is great for patients or athletes undergoing physiotherapy rehabilitation or recovery. Creatine has been found to have protective effects against muscle after surgery, immobilisation or during bracing protocols. (Hespel et al, 2001) Creatine has been found to promote the maintenance and minimise muscle mass loss and decrease in strength, and allowing for an decreased time in muscle power return and recovery. (Harmon et al, 2021)
Creatine supplementation was also found to increase certain areas of cognitive function, such as memory, reasoning and capacity as well as showing evidence of protective effects in the brain and nervous system and anti-inflammatory properties in the elderly populations. (Candow et al, 2022; Nomura et al, 2009; Reisburg et al, 2016)
Creatine Monohydrate is available at most grocery stores and all chemists. It can come in a capsule form or micronized powder. This is the way I consume my creatine, I add the recommended dose to my smoothies, yoghurt, protein shake, electrolyte water, baking or cooking. It is flavourless and completely dissolves so I am able to consume it effortlessly.
Notably, creatine supplementation appears to be safe and well tolerated in virtually all medical patient populations. (Harmon et al, 2021) This blog post only scratches the surface of supplementing creatine and should not be used as medical advice. For further information please speak to your dietitian or GP.
– Katherine Plume, Doctor of Physiotherapy, Bachelor of Exercise and Nutrition Science
