The truth about creatine

A nutrient of animal origin, creatine is not considered a doping substance by sports authorities. Perhaps for this reason there is a great lack of knowledge about how, when and in what quantity to take it. Although the improvements it brings in elite athletes have been demonstrated, there are still no studies that confirm an impact among those who consume it without being athletes. A survey carried out in the United States, where creatine is hardly questioned, reveals that three quarters of adolescents under 18 years of age know of the existence of this supplement. And 16% consume it regularly in gyms or other sports facilities. The most worrying thing is that few receive advice before taking this substance. Most are unaware of the potential risks that may arise from improper consumption. Ready to clear up the unknowns raised by this popular supplement, we have collected information and consulted the best experts. Do you have questions about creatine? These are the answers you need.

WILL MY STRENGTH INCREASE?

It is the key question for most, but to understand the answer it is necessary to know what strength is and where it comes from. Our muscles are made up of two types of fibers: type I (slow) and type II (fast). The former receive energy from a compound called adenosine triphosphate (ATP), which feeds on oxygen and gives us resistance. The second are those that release the explosive energy we need to lift weight: that is what we call “strength.” Due to the intensity required for their effort, type II fibers do not use the oxygen-fed ATP pathway. In scientific jargon, that makes them “anaerobic.” As anyone in the gym knows, the more you work those type II fibers, the stronger and bigger they become. “Anaerobic exercise, such as lifting weights or sprinting, is the optimal stimulus for muscle growth. Creatine allows you to have a greater anaerobic energy reserve, paving the way for more muscle growth and increased strength. In other words, it provides you with the fuel you need to work your strength,” says Dr. Alfredo Franco-Obregón. Who has dedicated more than two decades to studying how and why muscle cells grow and deteriorate. Either way, if you don’t follow proper training, creatine would be of no use to you. “Strength exercises that require little time, such as working with weights, are where creatine provides the greatest benefits,” adds José Luis Mesa, a graduate in Physical Activity and Sports Sciences, from the Department of Physiology at the University of Granada, in Spain.

WILL I GAIN MUSCLE VOLUME?

“Much of the volume increase that creatine provides comes from body fluid retention, rather than the growth of muscle fibers.” Points out Óscar Rubio, national bodybuilding and fitness coach from Madrid. In this regard, Mesa recalls that there are studies that show that creatine supplementation, in combination with weight training, increases muscle mass more than if training alone. The mechanisms by which this happens are not entirely clear. But it has been suggested that it may be due to increased protein synthesis. Be that as it may, it is clear that creatine intake must be accompanied by correct work. “If the training is adequate and the intake of creatine is done well, it can effectively contribute to hypertrophy (increase in muscle size),” says Iñaki Domínguez, sports nutritionist and national fitness trainer from Navarra, in Spain.

WILL I RESIST LONGER?

“There are studies that show that creatine consumption increases performance in resistance tests. The improvement is due to the fact that this substance causes a decrease in lactic acid in muscle cells,” explains Mesa. In any case, this intensification of resistance occurs in powerful anaerobic efforts (those whose duration does not exceed one minute). “The effect on long exercises is not of great consideration,” adds Domínguez.

WILL I RECOVER SOONER?

The theory says the following. The harder the training, the more damage is done to the muscles and, therefore, the more time they need to recover. “Since creatine involves harder work, it presumably prolongs the recovery process,” explains Rubio. But, on the other hand, there are athletes who do not increase the intensity of their training by adding more weight to their exercises. But by reducing the rest periods between each series. “There, creatine plays a very important role, since it boosts the levels of high-energy phosphates (or phosphocreatine), which translates into faster recovery between sets.” The coach explains. Additionally, increased intramuscular creatine helps capture more glucose from the bloodstream. Getting the total amount of muscle glycogen to multiply. This is important, since resistance performance is directly proportional to the intramuscular concentration of glycogen. Table underlines. In any case, we must not forget that “the best way to ensure a rapid recovery is a diet rich in carbohydrates and plenty of fluids,” says Professor Greenhaff, professor of muscle metabolism at the University of Nottingham (United Kingdom).

IS IT SAFE?

In the late 1990s, various American media outlets cried foul after the deaths of three college weightlifters who were said to have taken large amounts of creatine. Apparently, high body temperature and excessive weight loss caused his death. Shortly afterward it was discovered that possibly two of the lifters had never consumed it. It is just an example of the controversy that has always surrounded this supplement. However, experts agree that the dangers of creatine depend on the amount consumed. As with almost everything, the problem is excess. In your case, it is important that you always look for the best-known brands. Since “if the manufacturing process has not followed the highest measures of hygiene, quality and purity, harmful substances can easily originate in the product.” José Luis Mesa warns.

SIDE EFFECTS… AND UNKNOWN?

Although the companies that market creatine monohydrate supplements trumpet its safety from the rooftops, not all the effects that consumption of the substance can cause over time are still known. “There is no serious study on its long-term side effects. Those carried out so far are partial and are promoted by commercial interests to reassure users,” says José Luis Mesa. Thus, manufacturers argue that the marketed creatine is identical to what is ingested naturally. But the expert does not share this opinion: “there is research that indicates that the industrial production of creatine monohydrate produces a series of potentially toxic substances, which can even cause cancer,” he warns. But not all experts think the same. “In principle, creatine is completely safe, it does not carry any contraindications. However, it is very important to maintain constant hydration to promote its excretion via the kidneys,” says Domínguez.

SHORT TERM?

What seems clear is that, in the short term, the main risks are cramps and dehydration. Since creatine causes your muscles to absorb water, if you take this supplement it is essential that you drink enough fluids. 10 to 15 glasses of plain water a day, this for an average-sized man. “There are no studies that demonstrate harmful effects if creatine is not consumed for more than 2 or 3 months. Although there have been isolated cases in athletes, such as kidney disorders or gastrointestinal disorders,” reports Mesa. “What the most recent research reveals is that it can cause weight gain and digestive discomfort. Those who suffer from these problems should resort to replacing creatine with a micronized formula with greater solubility,” suggests trainer Óscar Rubio.

LONG TERM?

This is where we take a leap into the unknown. Because creatine supplements did not become popular until two decades ago, there is not enough data to analyze their potential long-term adverse outcomes. “As the consequences of its consumption are unknown, it is preferable to take it in cycles. By carrying out rest periods, we will avoid possible overloads over time,” reports Rubio. By elaborating on this idea, Domínguez warns about the risk “of creating psychological dependence if creatine is taken for a long period of time. In this sense, it is necessary that studies be carried out on the entire population and not only on high-level athletes.”

HOW TO TAKE IT?

The usual thing is to ingest 20 grams of creatine per day during the first week (loading phase) and five grams per day afterwards. This guarantees the increase in intramuscular creatine necessary to improve sports performance. However, because a large part of this nutrient ingested during the first five days (20g/day) is eliminated with urine and because its absorption by the muscle occurs mostly in the first two days, it is advisable to reduce the loading phase to just two days. Afterwards, you can take up to five grams a day, but not longer than two months,” Mesa recommends. Most commercial presentations of creatine suggest a “loading dose” for the first five days (five grams in four doses) to saturate the muscles. However, recent research supports the opinion of the distrustful who believe that it is nothing more than a trick to force us to spend. “Three grams a day is enough to benefit from the properties of creatine. That loading dose is not necessary. Although it is true that it helps the effects appear sooner.” Admits the American doctor Franco-Obregón. Finally, it will always be advisable that you have the advice and supervision of a certified trainer to guide you regarding your habits and physical needs.

WHEN SHOULD YOU CONSUME IT?

Also in this section there are opinions for all tastes. There are those who advise taking it before training. Some experts believe that it is better afterward, and others, such as sports dietician Iñaki Domínguez, assure that “creatine intake should be done half an hour before exercise and during exercise until the work is finished.” Dr. Franco-Obregón recommends “taking it immediately after training, in addition to a plate of fruit and a whey preparation.” These three nutrients, added to the anabolic hormones that the body secretes naturally when practicing physical activity, will exert a combined effect to create new muscle tissue and recharge energy.

WHAT TO COMBINE IT WITH

You can do it with whey proteins, HMB, glutamine, among others. But whatever your choice, take it with simple carbohydrates and plenty of water. A very good option is to take five grams of creatine and 30 of glucose. Combined with water, half an hour before training, and repeat the same preparation afterwards. Oscar Rubio suggests. On the other hand, Domínguez advises “mixing it with rapidly absorbed carbohydrates. If these are not included in the supplement, drink isotonic drinks.

FOR HOW LONG

“As we are unaware of its possible long-term adverse effects, it is preferable to practice rest periods. “The ideal is to carry out cycles. For example, take it for two months and rest the next. In this way, we get all the benefits without our body getting used to supplementation. Generally we must avoid falling into psychological dependence on any ergogenic aid,” warns Iñaki Domínguez.

THE CREATINE THEORY

Your body’s cells acquire their energy thanks to a compound called adenosine triphosphate (ATP). Every time you blink, lift a dumbbell, or breathe, ATP is the fuel you use. You generate ATP in different ways, depending on the intensity of the training. As long as exercise allows you to take in enough oxygen to fuel the process, your body will convert carbohydrates and fats into ATP. But in the case of very intense and short efforts (three to five), such as lifting a heavy weight, sprinting or a rugby tackle, it is not possible to inhale enough oxygen to obtain the necessary ATP. And that’s where creatine comes into play. Phosphocreatine (PCr), a natural component of the body’s skeletal muscles, makes it possible to “recycle” the ATP you used, and convert it back into energy. Allowing you and your muscles to make a new Herculean effort. The body synthesizes half of the creatine you need. The rest comes from diet; but since bodies are not 100% efficient, you lose two grams of creatine a day. This makes it difficult to generate the ATP necessary for your intense exercise program. For decades, sports scientists have believed that filling muscles with creatine will lead to higher PCr levels. Which would allow better and faster regeneration of ATP. And, therefore, it would facilitate the effort in the most intense sessions. And that increase in intensity and frequency would give you an increase in strength and muscle mass. The emergence of affordable synthetic creatine in the early 1990s offered the opportunity to test this theory. Among the volunteer guinea pigs were athletes like Lindford Christie and Sally Gunnell, who took supplements during the 1992 Barcelona Olympics.