Creatine is group of 3 amino acids that forms naturally in the body, and its primary purpose is energy production in your muscles. Research suggests that adding a creatine supplement can increase your body stores by about 20-40%. This can lead to you feeling more power and strength during workouts.
Over time this can lead to additional muscle gains if you regularly do weight-lifting or high intensity interval training (e.g. F-45 classes). Small amount of creatine can be found in animal proteins (meat, fish and chicken), however they don’t contain enough to give your muscles extra flex. So, a good quality supplement may be a good option layered over a solid foundation of adequate nutrition.
How Creatine Is Used for Muscle Growth
Extra creatine in your muscles means more energy for your workouts. This can help you lift heavier weights as well as recover quicker so you feel able to work out more often. This over time leads to more muscle gains.
Your body makes about half the creatine it needs and the rest comes from food we eat and/or supplements. The creatine you need for extra muscle growth isn’t possible though food alone. You would need to eat around 1kg of red meat to get once dose (5g) of creatine. A supplement is therefore the only realistic (and possibly healthy) way to reach these levels.
There are two main regimes for creatine supplements. One is to include a week of ‘loading’ where you have around 20g spread over the day into 4-5 doses (to reach maximum creatine capacity in your muscles) and then reduce to 5g per day. Alternatively, you can take 5g a day and it will take up to a month to reach maximum creatine levels.
Benefits and Side Effects of Creatine Supplements
- Increases muscle strength and power - Particularly during resistance training
- Enhances exercise performance - Especially for high-intensity, short-duration activities
- Supports muscle growth - Helps build lean muscle mass
- Improves recovery - Reduces muscle damage and inflammation after exercise
- Boosts brain function - May improve memory and cognitive performance
- Helps maintain muscle mass with age - Important for counteracting natural muscle loss
- Safe and well-researched - One of the most studied sports supplements available
- Beneficial for vegetarians - helps top up naturally lower levels of protein and creatine in muscles.
Potential Side Effects:
- Water retention – Water bods to muscle and creatine so will increase overall weight.
- Digestive discomfort - Some people experience bloating or stomach upset, especially with high doses of 10-20g. There are less issues with daily doses of 3-5g.
- Muscle cramping - Rare but can occur if you don’t drink enough water.
- Kidney concerns - Generally safe for healthy individuals, but those with kidney issues should consult a doctor before adding a supplement.
- Low quality supplements – beware of gummies and very expensive products. There have been reports of inadequate doses in gummies. Creatine monohydrate is the most researched and 99% absorbed by the body.
- Doesn’t work for all – It doesn’t have any effect in 20-30% of people who are non-responders.
Making Creatine Work for You
Whether you’re working on getting adequate protein through food or considering a supplement for extra exercise oomph, the key is consistency. Including protein-rich foods like lean meats and fish in your regular diet can support your muscle-building goals, especially when combined with regular strength training.
