A supplement has taken TikTok by storm…and no it is not another magical green powder pushed by influencers. The long researched supplement known as creatine has whirled its way to the For You Page (fyp) of many users. A recent trend on the app has been gym goers posting videos captioned, “What creatine did for me in x months”, showing extreme amounts of progress on their physical physique.
According to popular TikTok fitness influencer Jp Gallardo (@jpgcoaching) creatine is, “A base supplement that most people who are doing any kind of exercise should be taking. It is one of the most researched supplements out there. It’s been proven to work many times over.”
The social media hype around creatine has influenced a wave of gym-goers to try out the supplement for themselves. So what exactly is the hype behind creatine? Is this a supplement you should be taking? Or is it another fitness fad?
What is creatine?
Creatine is a natural substance found in the human body, used as an energy source for our muscles. It is essentially an amino substrate of methionine, arginine, and glycine. The creatine stores in our bodies are influenced by meat intake, exercise, amount of muscle mass, testosterone and growth hormones.
The creatine we have in our bodies is stored as phosphocreatine, with 95% of it stored in our muscles, and the other 5% within your brain, kidneys, and liver.
While it is a naturally produced compound in our body, we can supplement creatine by eating red meat, seafood, and dairy. Through our carnivorous or omnivorous diets, we typically are able to consume one to two grams of creatine per day.
When you begin to supplement creatine into your diet you increase the stores of phosphocreatine that converts into a high-energy molecule known as ATP. Since ATP is a currency of energy we use for movement and function, the more we have the better we can perform in exercise. The increase of these stores is able to provide several therapeutic benefits by preventing ATP depletion, reducing protein degradation, and stimulating protein synthesis. Also, it works to increase cell hydration which causes cell volumization which may play a role in building muscle.
In an interview with Insider, Dr. Scott Forbes, a sports nutritionist, and professor at Brandon University explain that a misconception around the supplement is that it is a steroid but that it is not true. He assures that it has been proven to be safe for most people. The supplement is not considered a drug but is allowed by the National Collegiate Athletic Association and other professional sports associations.
What are the benefits of creatine?
Let’s talk benefits! Potential positives one may see as they take the supplement are improved exercise performance, aid in recovery, injury prevention, better toleration of heavy loads, and an increase in lean muscle mass.
Jose Antonio, Ph.D., a researcher at Nova Southeastern University in Florida explains, “We know from probably well over 300 studies that if you consume creatine monohydrate in a dose of roughly five grams a day for two, maybe three months you’ll have a significant increase in lean body mass.”
Creatine has already been widely used amongst professional and amateur athletes today to aid in performance but it can extend to help more individuals. You don’t necessarily need to be an athlete to reap the benefits.
Dr. Antonio also approves of creatine use amongst the elderly and children. When people age they begin to gradually lose their muscle mass, also known as sarcopenia. Since creatine is known for its ability to increase muscle mass and speed up muscle growth it can be beneficial in improving quality of life. It can even reduce the risk of falls. Meanwhile, in children, it can be used to improve the exercise performance of young athletes and promote the recovery of post-traumatic brain injuries.
Also, vegetarians and vegans are able to benefit the most from supplements due to the lack of creatine sourced from their diets.
How do I properly take it? What’s the loading period?
The best creatine that should be taken is a form known as creatine monohydrate. Not only is it the most common and backed by evidence, but you’ll get the most bang for your buck. Although it’s not necessary, many people start with a loading phase.
This loading phase creates a rapid increase in creatine stores. In order to go about the process, you are to take 20 grams of creatine per day for a week. The 20 grams should be split into four five-gram servings. Following this period it is recommended that users take 3 to 5 grams to maintain creatinine levels.
Although you can take creatine at any time of the day, absorption may be improved when consumed with carbs and protein. It’s advised that you stay well hydrated throughout the day since creatine pulls water into cells.
A common concern around creatine may be gaining weight due to the supplement. The short answer to this is yes, it will lead to a gain in weight. Don’t be so quick to panic! This weight can is occurring since creatine retains water in your muscles so that weight is not necessarily from fat but water retention.
Remember everything is key in moderation! Overdoing it may be more harmful than good.
Are there dangers associated with creatine?
Although most people are able to use creatine long-term without risks there are individuals who may face certain side effects. There is little evidence that shows that creatine harms the function of the kidney or liver within healthy individuals.
Those with preexisting kidney or liver issues may be at risk. As mentioned by the U.S Department of Health and Human Services, “ Combining creatine with nephrotoxic drugs — drugs that might damage the kidneys — like nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil or Motrin) and naproxen sodium (Aleve), should also be avoided.”
Before starting this supplement it is important to consult with your doctor regardless of your age or health condition.
Should you be taking creatine?
The answer to whether or not you should be taking this supplement will be determined by each individual. While you will be fine through eating a well-balanced diet, creatine can be used by those who want to see an increase in building muscle mass. Depending on your fitness goals this supplement may just be the boost you need to see results.
However, just because it’s become the latest supplement trend it’s always important to consider and think twice about ingesting a supplement. Always do your research and consult with a healthcare professional first.
Are you thinking about taking this supplement? Share your opinion or experience with us at @HerCampusSJSU!