The Ultimate Guide to Creatine: Benefits, Myths, and How to Use It Effectively

​​If you’ve found this article, you probably either know a little bit about Creatine already, or you’re wondering why so many people talk about it. Today, we’re here to give you what you’re looking for – an ultimate guide to its pros & cons based on the latest research, while debunking myths and sharing advice on when/why to use it.

Creatine is one of the most researched and popular supplements in the fitness industry. Despite its widespread use, many misconceptions and questions surround its effectiveness, safety, and proper usage.

What is Creatine?

Creatine remains one of the most studied and widely used supplements in the fitness industry, praised for its ability to enhance physical performance.

However, the latest research has expanded our understanding of creatine’s benefits and given the industry even more confidence in its potential to not only improve muscle building, but also improve general health markers including brain function.

These new benefits are a big reason why it’s become so popular to talk about recently (as if it wasn’t already).

Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish and is synthesized in the body from amino acids such as arginine, glycine, and methionine. It plays a crucial role in energy production, particularly in activities requiring short bursts of high-intensity effort, such as weightlifting and sprinting.

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How Does Creatine Work?

When you supplement with creatine, it increases the phosphocreatine stores in your muscles. This boost allows your body to produce more ATP (adenosine triphosphate), the primary energy carrier in cells, leading to improved performance in high-intensity exercises and greater strength, endurance, and muscle growth (hypertrophy) over time.

Benefits of Creatine – What the Latest Research Tells Us:

• Enhanced Exercise Performance: The ability of creatine to improve strength, power, and overall exercise performance has always been well-documented. Recent studies have further confirmed its effectiveness, showing significant increases in muscle hypertrophy and lean mass in those who supplement with creatine during resistance training​ (Sports Nutrition Journal).

• Cognitive Benefits: New research interestingly highlights creatine's potential to support cognitive function. Studies have shown that creatine can improve memory, particularly in older adults, and reduce mental fatigue during tasks requiring prolonged mental and physical exertion. Additionally, creatine has shown promise in mitigating cognitive decline and improving brain function in situations like sleep deprivation and stress​ – some lovely stuff. (GSSIweb)​ (Psychology Today).
• Mood and Mental Health: Emerging evidence suggests that creatine supplementation could benefit mood disorders, including depression and anxiety. Because creatine enhances brain energy metabolism as above, creatine may help reduce some of the symptoms usually associated with these mood disorders.​ (Psychology Today).
• Cardiovascular Health: This one is less proven as it’s still early days. However, the early research indicates that creatine could potentially support heart health by improving energy availability in failing hearts and enhancing overall cardiovascular function​ (My Heart).
• Improved Recovery: Creatine not only enhances performance but also aids in recovery. Recent studies have shown that creatine supplementation can reduce muscle damage and inflammation following intense workouts, leading to quicker recovery​. If you recover quicker, you can usually train more and train better. Better, more frequent training, all things being equal, leads to better performances across all sports. (Sports Nutrition Journal).

Addressing Common Myths and Misconceptions

Now onto the bit you NEED to read. There’s so much misinformation on the internet, and so much stigma – read the comments on our post and you’ll see what we mean.

Everything from comparing creatine to illegal steroids, fears around hair loss and more. So let’s look at the myths and separate them from the facts.

Myth 1: Creatine Causes Kidney Damage This is one of the most persistent concerns, but extensive research, including long-term studies, has shown that creatine supplementation does not harm kidney function in healthy individuals. The main thing is important to stay hydrated, as creatine increases water demand in the body.

Myth 2: Creatine Causes Weight Gain Creatine can cause an initial increase in water retention in the muscles, which may lead to weight gain – on the scales. However, this water retention is beneficial for muscle function and is not an increase in fat. So yes, your weight might go up but as long as you’re not in a sport like boxing when the number truly does matter, who cares?

Myth 3: Creatine Leads to Hair Loss The link between creatine and hair loss is largely anecdotal and stems from a single study that suggested a slight increase in DHT levels (a hormone linked to hair loss). However, no conclusive evidence supports the idea that creatine causes hair loss. In simple terms, there’s one study (out of many others) that suggests creatine MAY increase a hormone that MAY lead to hair loss. Hardly conclusive, but you can make a decision from here.

How to Use Creatine Effectively

Dosage Recommendations

• Loading Phase: To quickly saturate muscles with creatine, a loading phase of 20 grams per day (split into four doses) for 5-7 days is recommended.
• Maintenance Phase: After the loading phase, maintain elevated creatine levels with a daily dose of 3-5 grams.

Timing

Creatine can be taken at any time of the day, but post-workout ingestion is popular due to enhanced nutrient uptake by muscles.

Types of Creatine

• Creatine Monohydrate: This remains the most researched and widely used form of creatine. It’s cost-effective and proven to be effective across numerous studies. I haven’t yet done a post on the best supplement companies but I personally use MyProtein and Bulk.
• Other Forms: While newer forms like creatine HCl and creatine ethyl ester are marketed for better absorption, creatine monohydrate continues to be the gold standard with the most supporting evidence.

Frequently Asked Questions (FAQs)

Finally, quick PSA from the most commonly asked questions we get on creatine.

1. Are there side effects of taking creatine long-term? Long-term use of creatine at recommended dosages is safe for healthy individuals and may even offer additional health benefits, such as improved bone density and cognitive function​ (Sports Nutrition Journal).

2. Why do some companies provide 3g scoops of creatine? A 3g scoop is often provided because 3-5 grams is the recommended maintenance dose after the initial loading phase.

3. Is creatine safe for teenagers? Creatine is generally safe for teenagers, provided they follow the correct dosage and avoid overuse. Consulting a healthcare provider is advisable, particularly for those under 18 – little 826 disclaimer here.

4. What happens if you stop taking creatine? When you stop taking creatine, your body’s creatine levels will return to baseline over a few weeks. You may notice a decrease in water retention and a slight reduction in strength, but your muscles will retain the gains made while on creatine.

5. Can creatine cause hair loss if you are prone to it? As stated earlier, there is no conclusive evidence linking creatine to hair loss, even in individuals genetically predisposed to it. More research is needed to establish any definitive connections – more than the sole study that’s out there at the moment.

Conclusion

The overall takeaway is that Creatine is undoubtedly a highly effective supplement for improving athletic performance, building muscle mass, and now, based on the latest research, supporting cognitive function and overall health.

The question is whether it’s necessary for you and/or whether you’re getting enough naturally based on your lifestyle. If you need help with that, feel free to book a free consultation with me to walk through exactly that.

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