Creatine

Creatine is one of the most popular and widely used bodybuilding supplements out there. Unfortunately there is a lot of misinformation out there about creatine where some claim it’s a miracle substance while others claim it’s the scourge of humanity. Well, it’s no magic pill and it’s not poison either; the truth lies somewhere in between these two schools of thought. This article will give you the real story on creatine, outline the benefits & side effects and give tips on proper dosage.  

First, it’s necessary to know that creatine is a naturally occurring substance made up of three amino acids – Arginine, Glycine and Methionine. These amino acids are found in meats such as beef, poultry or fish so creatine is not a foreign substance to the body. However, the level of creatine stored in the body from eating regular amounts of meat is extremely low so supplementation is used to bring up creatine levels.

Creatine is stored in the skeletal muscles which is useful because it enhances ATP development. Without getting into technical jargon, just know that ATP fuels muscle contraction and the more ATP available the more energy you have for your performance in the weight room. Consequently, proper creatine supplementation leads to more intensity in your workouts and an increase in your lifting capacity.

Creatine also “volumizes” muscle cells; essentially this means that they hold water and become super hydrated. A benefit of volumized muscle cells is that it creates and environment where protein synthesis increases and your muscles repair themselves quicker. However, there are side effects to volumized cells as well. One side effect is that the muscles begin to appear bloated and become softer as a result of the water retention. A more significant side effect to creatine supplementation is the chance of dehydration. The increased muscular water uptake attributed to creatine supplementation leads to greater water requirements by your body, so it’s important to drink plenty of water while taking creatine. Not only will the extra water reduce the chance of dehydration but it also increases the effectiveness of the creatine.

When taking creatine, there is a period of loading so that the muscles are saturated with creatine quickly. Most recommend 20 grams per day for a week and 5 grams per day maintenance after that. I’ve found that I get better results with the following schedule:

First Week

  • 10 grams per day on non lifting days (5 grams in the morning & 5 grams in the afternoon)
  • 20 grams on lifting days (5 grams in the morning, 10 grams before workout, and 5 grams after workout). 

 Maintenance Weeks

  • 5 grams in the morning on non lifting days
  • 10 grams on lifting days (5 grams before workout and 5 grams after workout)

Also, I like to cycle creatine usage. I usually start my routines without creatine and add creatine later when I get into more demanding workouts and need the extra intensity and boost. I don’t feel there is a need to be on creatine during the low intensity phase of routines or rest weeks. Plus I feel going back to natural levels of creatine during low intensity periods is healthier and makes the creatine more effective when added during more intense phases of routines.

Creatine is a great supplement that can benefit your workouts and give the extra edge when you need it. However, it important to drink a lot of water while taking creatine and cycle its usage.