Have you ever wondered what creatine does to your body or if the surrounding buzz is another fitness trend?
Creatine has become a principle in the supplement routines of athletes and gym-goers worldwide, promising improved muscle gains, improved performance, and fast recovery.
But with its popularity comes a host of myths and misconceptions. Is it truly the secret weapon for building muscle, or are there hidden risks you should be aware of?
In this article, we will dive deep into the science behind creatine, how creatine works, and explore creatine benefits. It will help you make an informed decision about incorporating this powerhouse supplement into your fitness routine.
Read on to learn facts related to “What does creatine do?” in this blog.
What is Creatine? A Quick Run Through
In the U.S., millions of dollars are spent annually on creatine supplements which are readily available in various forms such as creatine powders, tablets, energy bars, and drink mixes without a prescription.
Creatine is a naturally occurring compound in your body, derived from amino acids used to build proteins. Predominantly found in muscles, creatine exists mainly as phosphocreatine or creatine phosphate, which aids in producing adenosine triphosphate (ATP), the energy source required during physical activity.
While primarily stored in muscles, creatine is also present in the brain and produced in small amounts by organs like the liver, pancreas, and kidneys. Creatine can be found in foods like meat and seafood. Athletes also use creatine as a dietary supplement to enhance performance, build muscle mass, and increase strength. Many prefer to take micronized creatine powder to gain muscle strength.
Creatine is also used to address brain disorders, heart failure, muscular dystrophy, and even skin aging. Despite its widespread use and general safety, long-term effects are not well-studied and may not be the same for everyone. Consulting a doctor before starting any supplement regimen is advisable.
How Does Creatine Powder Work?
Your muscles absorb most of the creatine you take and convert it into phosphocreatine by adding phosphoric acid. Creatine supplements, like creatine monohydrate, increase the levels of phosphocreatine and creatine in your muscles.
This extra creatine helps your muscles produce more ATP, fueling cells during high-intensity exercise. One reason for increased lean muscle tissue with creatine is that muscles retain more water.
The added water causes muscle cells to swell, promoting growth. This water retention and swelling mixture contributes to muscle growth and improved performance.
Benefits of Creatine for Muscle Gains
Many recognize creatine for its muscle-building benefits. Creatine has several creatine benefits -
1) Increased Muscle Mass - Regular creatine supplementation can lead to noticeable gains in muscle size. This is due to water retention in muscle cells and increased protein synthesis in creatine, promoting muscle growth.
2) Enhanced Strength and Power - By boosting ATP levels, creatine allows for more effective weight training and explosive movements. This results in strength gains and improved performance in high-intensity activities.
3) Improved Endurance - Athletes can perform more reps and sustain high-intensity efforts longer. Creatine helps delay muscle fatigue, enabling longer and more intense workout sessions.
4) Faster Recovery - Creatine aids in reducing muscle damage and inflammation, speeding up the recovery process after workouts. It means less soreness and quicker readiness for the next training session.
You can buy creatine and Catalyst Nutrition protein powder supplements online to enhance your daily fitness routine.
Debunking the Top 5 Myths About Creatine
Myth 1: Creatine Upsets Your Stomach
While some individuals with initial gastric issues may experience diarrhea or stomach discomfort when supplementing with creatine (about 5-7%, according to studies), these effects are rare in healthy people. Those prone to gastrointestinal upset should begin with a small creatine dosage and monitor how their body responds.
Overall, creatine is generally well-tolerated by healthy individuals. Understanding potential digestive discomfort is vital, especially for compromised digestive systems. However, contradiction is not known for healthy individuals using creatine supplements to enhance performance and muscle growth.
Myth 2: Creatine Causes Fat and Weight Gain
It is another common myth among consumers. While individuals often show enhanced body weight when supplementing with creatine, it's crucial to note that correlation doesn't always imply causation.
The reality is that many people who use creatine aim to build muscle, which often involves consuming more calories. The additional carbs in some creatine supplements can increase caloric intake, potentially leading to higher body fat levels.
For those seeking pure creatine monohydrate with minimal carbs and fats, Catalyst Nutrition’s micronized creatine monohydrate is highly recommended. It is known for being one of the purest forms of creatine available, ensuring optimal effectiveness without unnecessary additives.
Myth 3: Creatine Damages Healthy Kidneys
Some believe that elevated levels of creatinine, a byproduct of phosphocreatine metabolism, from creatine supplementation may damage kidneys. However, research has shown little validation for this concern.
Studies show that in healthy individuals, renal function remains unchanged after a week of taking 20 grams of creatine monohydrate daily as a supplement. While creatine does increase creatinine levels slightly, it does not harm healthy kidneys.
Research confirms that healthy kidneys efficiently remove excess creatinine from the bloodstream. There is no need for concern about creatine damaging kidneys unless there is an initial kidney condition.
Pro tip: Remember there are differences between creatine and whey protein powder for gaining muscle mass.
Myth 4: Creatine is an Anabolic Steroid
Creatine differs significantly from anabolic steroids. It is a natural compound that supports energy production and muscle recovery without altering hormone levels or mimicking testosterone effects.
Anabolic steroids boost testosterone to promote muscle growth, but competitive athletes cannot use them due to their unfair advantages. In contrast, the body’s natural creatine is produced daily and is legal for supplementation in all sports levels.
Creatine enhances athletic performance through increased ATP production, benefiting muscle strength and endurance without the regulatory concerns associated with steroids. This distinction underscores creatine's legality and safety as a widely accepted supplement in sports and fitness regimes worldwide.
Myth 5: Creatine Causes Excessive Water Retention
One of the most attention-grabbing myths concerns creatine and its supposed water retention effects. A recent double-blind, placebo-controlled study found no significant increase in body water after three months of creatine use.
Studies suggest that any soft or puffy appearance attributed to water retention may stem from inferior-grade creatine, often contaminated with excess sodium. It is crucial to choose high-quality, authentic creatine monohydrate supplements over locally prepared ones to avoid such issues.
This dispels the myth, emphasizing the importance of selecting reputable sources for optimal results and minimizing potential side effects.
Precautions to Be Taken With Creatine Powder
Many people assume that creatine supplementation leads to extreme thirst, but the reality is more nuanced. Creatine, a highly hydrophilic molecule, attracts large amounts of water stored in muscles.
High doses of purified creatine can increase the body’s water demand, potentially leading to dehydration if adequate water intake isn't maintained, especially during intense workouts or in warm weather. It is not widely agreed that creatine plays a role in dehydration.
A study by the British Journal of Sports Medicine suggests that creatine supplementation can enhance athletic performance in warm conditions by maintaining red blood cell count and regulating body temperature without causing dehydration.
To optimize fitness training, it is essential to stay adequately hydrated with genuine hydration, avoiding excessive water intake.
Final Thoughts
In conclusion, creatine is a powerful supplement that supports muscle growth, enhances performance, and aids recovery. By debunking common myths, it is clear that when used correctly, creatine is safe and effective for most athletes and fitness enthusiasts.
Understanding creatine benefits and precautions can help you with your fitness journey. At Catalyst Nutrition, you can view other daily protein supplements, hoodies, and backpacks and enhance your fitness game with us!
Frequently Asked Questions
1) What are the two disadvantages of creatine?
Two disadvantages of creatine may include potential water retention (which may cause temporary weight gain or a bloated feeling), and gastrointestinal discomfort such as diarrhea or stomach cramping in some individuals.
2) Is creatine proven to build muscle?
Yes, creatine is scientifically proven to build muscle. It enhances muscle mass by increasing phosphocreatine stores in muscles, allowing for more rapid ATP production during high-intensity exercise, and aiding in muscle growth and strength gains.
3) How much creatine is safe for the kidneys?
Generally, a daily dose of 3–5 grams of creatine monohydrate is considered safe for kidneys in healthy individuals. Before starting creatine supplements, individuals with preexisting kidney conditions should consult their healthcare professional.
4) Should I take creatine every day?
Yes, for optimal results, creatine is typically taken daily. A common practice is to follow a loading phase of 20 grams per day (split into 4 doses) for 5–7 days, followed by a maintenance dose of 3–5 grams daily. This helps maintain elevated muscle creatine levels, supporting ongoing benefits for muscle performance and growth.
5) What Does Creatine Monohydrate Do?
In terms of research, creatine monohydrate is the most common and researched form. It helps improve strength, increase lean muscle mass, and aids in quick recovery during exercise. Increasing phosphocreatine levels allows for more ATP production, thus enhancing physical performance and muscle power during high-intensity workouts.
6) How Long Does Creatine Take to Work?
Creatine typically starts showing effects within 1–2 weeks, depending on the individual's body and dosage. Initial improvements in energy and strength may be noticeable during this period. Full benefits, such as increased muscle mass and enhanced athletic performance, usually become evident after 4–6 weeks of consistent use.