Athletes from any grade level, home or gym trainers, outdoors enthusiasts and rock climbers, are looking to maximize performance. Trainers are trying to gain strength and endurance. Also, the effectiveness of training is an important factor. The use of proven dietary supplements is an essential part to keep our body healthy, effective and stronger. This, of course, is relevant when there is a deficiency from recommended values or goals. Of course, this should be done in the right manner and care, with the right consultation. Creatine is one of those supplements and is widely in use. Let’s explore what Creatine is and why is it so popular as a performance enhancer and power adder.
Creatine is an organic chemical that our bodies naturally make and that we get by eating certain foods — usually those who are high in protein like meat and fish.
Our bodies produce creatine primarily in the kidneys, from three amino acids: glycine, arginine, and methionine. Our body converts these amino acids into creatine phosphate and phosphocreatine which then stored in muscles and used for energy with unique benefits we will discuss.
As such, Creatine supplements are considered as a nutrition supplement which means Creatine is not regulated as a medicine and the American Food and Drug Administration (FDA) and other worldwide administrations allow uncontrolled selling of Creatine supplements. The International Olympic Committee puts no restrictions on the use of creatine for athletes.
Creatine, usually consumed as a powder but also exist in liquid form. A teaspoon of a supplement is equal to the amount of creatine in 1.5kg of cooked red meat. so, supplementation is actually an economical way of getting an adequate dose.
Since creatine supplements are synthetically made, it is 100% vegan. So if you follow a vegan diet and you are an athlete of any related kind, you may freely consume supplements to compensate the lack of creatine synthesis in our body.
So, what is so special with creatine if it is a type of energy source to the muscles?
Remember that ATP (Adenosine Tri-phosphate) and ADP (Adenosine Di-phosphate) energy stuff? so ATP is our instant source of energy which is required for any activity. Burst intense activity will consume more ATP vs time, hence more available ATP results in more ability for strength and intensity workout. After using ATP, the cell has ADP, which means missing phosphate compared to ATP. This is where creatine enters the pictures. By having it available it contributes phosphate to the ADP, hence having back available ATP, the instant source of energy and our cells and muscles are ready for action.
Moreover, in an anaerobic activity like intense sprint running, weightlifting or other high weight workouts, and rock climbing the creatine becomes the first choice of energy source by having it stored and ready to synthesize inside the cells. Supplementation enables increasing these stores, giving more energy for the intense activity.
Rock climbing may require a high level of available energy and force
One of the side effects that is happening when consuming creatine is water loading. Not only you will gain muscles mass due to the benefit of the creatine availability and better training, but also you will gain weight due to the adsorption of water by the cells.
Consider this when measuring your weight gain and the implications for your specific activity. If you are consuming creatine for rock climbing, you should know the weight gain will make the climb harder. On the other hand, if you trained well, you gained muscles, and after a depletion time, you will lose these water and keep the strength, having an increase in lean body mass.
So while it is argudable, you are probably the only one who can test this in person and see how it works for you, based on your specific climbing goals and training muscle mass and techniques.
It is also very common to see the recommendation of consuming a lot of water when supplementing with creatine. This is due to the very same reason for water retention in cells, which actually are the bi-product of the synthesis.
Amplifying the effects of resistance training for enhancing strength and hypertrophy.
Improving the quality and benefits of high-intensity intermittent speed training.
Improving aerobic endurance performance in trials lasting more than 150s.
Seems to produce positive effects on strength, power, fat-free mass and daily living performance.
So the answer is, it depends.
If you follow the exact benefits and recommendation of the type of sports and way of use, most probably you will.
If you are going to consume creatine but not to use its advantage during your training, not having enough intense work and you are an athlete that its body weight is an important factor, like climbing, then you are at risk of not to benefit from it as expected.
Most probably while walking around your gym and asking the guys regarding it, you will get the common answer that creatine helps to gain muscles and to weightlift more weights.
It depends on your age and targets.
For age-related muscle loss: loading doses are typically 20 grams daily for 4-7 days. Maintainance doses are typically 2-10 grams daily.
For athletic performance: loading doses are typically 20 grams daily for 4-7 days. Maintainance doses are typically 2-10 grams daily.
For muscle strength: loading doses are typically 20 grams daily for 4-7 days. while maintenance doses can vary from 1 to 27 grams daily.
Most researches didn’t show a specific preference when during the day it is better to consume creatine. Therefore the best answer to when is whenever it suits you and you are available to take it.
Some supplements already have creatine inside as part of the compound, whether it is pre or post workout drink.
It might not come for free and there might be side effects better to monitor, although relation here is questionable.
Stomach pain, nausea, diarrhea, and muscle cramping are the main side effects to observe.
Also, due to the water retention, it might cause dehydration, So make sure to drink a lot of water during the consumption period.
For children, creatine is possibly safe when taken by mouth appropriately, it is advised to check for the specific personal recommendations in such use cases.
An additional fact is that supplementation by creatine may also be good to your brain as your brain also needs it for its proper functionality.
This is even more true for vegans. While enjoying the benefits of supplementing for the training, It can also assure no lack of creatine in the brain (mostly for elderly people).
Creatine deficiency syndromes that affect the brain (and bones density, aging, and some other issues) can also be treated by supplementation.
Although considered safe, it is advised to consult a doctor or having a nutritionist advice when supplementing. Make sure you are covered with the right personal advice that fits you, especially if there is any related medical history.
Read the related articles:
calories, energy, and training: BMR-and afterburn explained.
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