Hit the Gym, Track, or Pitch with Creatine.

What are the Sources of Creatine?

Creatine is found naturally occurring in many of the foods we eat. It’s also made in our body. Our bodies make around a gram of Creatine each day from the amino acids Arginine, Glycine, and Methionine.

The body uses these three amino acids to synthesize Creatine, the majority of which is produced in the liver as well as the kidneys and pancreas. The produced Creatine is then stored in skeletal muscle as Creatine Phosphate and used for energy.

If we eat a well-balanced diet, have no dietary restrictions or limitations, we could be consuming upwards of another gram or more a day from sources such as Poultry, Fish, Pork and Beef. Seafood is also a rich source of Creatine. A typical serving (4 ounces or 113 grams) of Chicken or Beef contains around 400 - 500 milligrams of Creatine. 

Vegetarians can consume a variety of protein sources throughout the day to get the recommended amounts of Amino Acids that the body needs to make Creatine. Peanuts are a great source of Arginine, as are Walnuts, Coconuts, Soybeans, Chickpeas, and Oats. Glycine is found in Spinach, Soy and Sesame Seeds. Methionine is found in Brazil Nuts, Oats, and Sunflower Seeds.

But here’s the thing. Creatine from foods alone may not be enough to support the kind of strength or power for those looking to enhance their performance goals.  This is where a product like Creatine Monohydrate comes in. 

Taking Creatine Monohydrate as a supplement can help build stores of Creatine in the muscle tissue by reaching saturation levels in skeletal muscles ahead of training.

How does Creatine work in the body?

Before we get into a little science and biology, it’s worth noting that Creatine has been the subject of over 500 published studies and 100 published human studies, making it one of the most researched dietary supplements over the past four decades. It’s effectiveness and safety for healthy adults is widely recognised, however it is advised to follow a planned daily-intake strategy, consistently.

Now let’s dive into the production of energy in the body. Every cell needs energy to function and muscle cells need it to contract. This energy is in the form of a molecule called ATP (Adenosine Triphosphate).

Energy is produced when one of the three phosphate groups is removed from the ATP molecule. Once the phosphate group is removed, only two remain. The molecule with the remaining groups is now called ADP (Adenosine Diphosphate).

The interesting thing about ADP is that it can be ‘recycled’ to produce energy again. If a third phosphate group is reintroduced to the two remaining groups, then ATP is generated again and becomes a renewed source of energy.

This brings us back to Creatine. When we consume Creatine, the body converts Creatine (as a supplement, Creatine Monohydrate is the most widely researched) to Creatine Phosphate. Creatine Phosphate donates its phosphate group to ADP, thus making ATP.

So What Does This all Mean for You?

It means that if you’re considering Creatine, then it’s important to understand how to take it.

One method is to use a “loading phase” followed by a “maintenance phase”. A “loading’ phase” refers to the act of taking 5 grams of Creatine as a powder or capsule, 4 times a day, throughout the day (20 grams in total) for 5-7 days, to achieve Creatine saturation in the muscles relatively quickly. Thereafter, muscle Creatine stores can be maintained by consuming 5 grams only, per day thereafter (maintenance phase). 

The second method is to bypass the loading phase and simply consume one 5 gram serving of Creatine each day consistently on both training and non-training days. This will have the same effect of saturating muscle Creatine levels. The only difference being that it will take about a month to occur.

The standard dose of 5 grams of Creatine monohydrate per day will have the same desired effect as loading.

In other words, a loading phase is not necessary to achieve saturation!

Getting the Best Benefits from Creatine

Taking 5 grams of Creatine a day (on both training and non-training days), over time (at least a month), combined with high-intensity activities helps support performance. Using this method, a typical adult can expect to begin seeing differences in approximately a month.

In short, Creatine can support any athletes whose sport requires strength, power and explosive movements.

A Few Final Things to Consider.

·      As Creatine works chronically over time and not acutely, loading Creatine is not necessary. Once muscle Creatine levels are maxed, you are not going to significantly increase levels further.

·      Also, you don’t need to consume large amounts of sugar or anything else to “increase absorption.”

·      And time of day for consumption is less important than consistency over longer periods like a month, so you can consume whenever is most convenient for you.

·      It’s recommended to take Creatine on training and non-training days, again, whenever it’s convenient.

·      There is no need to avoid Caffeine. Creatine can be added into anything you enjoy eating or drinking.

·      Creatine can be consumed by both healthy adult men and women.

So, if your goals include increasing muscle strength, power or explosiveness, there is no reason why Creatine, managed well and used by healthy adults, shouldn’t be a primary tool in your performance toolbox.