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What is Creatine?
Creatine, an amino acid, is a protein compound that is produced naturally in the liver, and is found in high concentrations within skeletal muscle.
Creatine phosphate is the result of creatine combining with phosphate, and is utilised to store energy for use in muscle contraction. This protein compound is found in many foods we eat, such as red meat. Biltong and herring have the highest creatine content of all natural foodstuffs.
How does it work?
Creatine acts mainly as a phosphate replacement tool in the burning of adenosine triphosphate (ATP). As ATP is burned, it loses a phosphate and becomes adenosine diphosphate. This cannot be utilised by the body, until creatine phosphate lends its phosphate to switch it back to ATP, which can then be used again by the muscle for fuel.
The creatine phosphate replacement system is the most significant source of muscle fuel during sessions of high muscle activity, such as sprints, or up to 10 seconds of high intensity exercise. Increased creatine stores may also stimulate the rate of the body’s resynthesis of its own creatine supply.
Why you might consider using creatine
Creatine may help in increasing lean body mass during resistance training programmes. It may also assist the body in regenerating its own creatine stores after long sessions of intense physical activity.
What it can do
- It has been shown that creatine supplementation can enhance performance during exercises, which include repeated sprints and/or sessions of highly intensive physical activity.
- Creatine loading results in weight gain induced by fluid retention, which is a by-product of the loading process.
- If you are a developed athlete taking part in a resistance training programme, creatine may help to augment lean body mass.
What it cannot do
Creatine cannot build muscle in conjunction with light exercise training programmes. This supplement will only be effective in a programme, which involves 4–6 intensive training sessions per week, or short sessions of intense exercise split by rest periods of under a minute. Creatine will not increase the body's metabolism, or the natural burning of body fats.
Dosages according to the Australian Institute of Sport
Rapid-loading protocol
- 20 g daily, divided into 4 doses, for 5 days
- These doses should be taken with a meal or snack, which contains a substantial amount of carbohydrates (50-100g)
- Weight gain of 0.6 – 1.0 kg per week should be expected when using this protocol
- Maintenance dose: 3 g/day
Slow-loading protocol
- 3 g/day consumed with a substantial carbohydrate meal or snack
- Maintenance dose: 3 g/day
Harmful effects
- Studies have shown that creatine loading may be associated with increased muscle cramping, and an excess of lactic acid within important muscle groups
- Taking creatine can result in water retention and unplanned weight gain
- Oversupplementation may result in damage to the liver or kidneys, though no study has been conclusive in this regard
- Extended or excessive supplementation of creatine has no added benefits, but is a practice often reported by athletes using it
Who may benefit?
“Creatine will have best results in fit and highly active persons, and may increase their lean body mass by up to 1% in total, but will have little to no effect on the average person who is not involved in intensive sporting activities,” says Professor Tim Noakes from the UCT Sports Science Institute.
Creatine can also be taken in to aid in the recovery of muscle injuries such as muscle tears or stretches. Creatine has been shown to aid in the recovery of damaged muscle tissue.
Who should use it?
Creatine can benefit developed athletes who are following resistance training programmes. It is best used by athletes who want to increase their lean body mass, or who want to aid the repair of damaged muscle tissue. Creatine may be used successfully by participants in sports involving irregular activity patterns (e.g. rugby, soccer, basketball, racquet sports).
Who should not use it?
- Teen athletes should not use creatine, according to sports scientist Dr Lourens Erasmus. Creatine may increase the muscle mass, but with a bone structure not strong enough to accommodate this increased muscle mass, joints and bones may be damaged.
- A person with kidney problems should not use creatine, since this protein compound will increase the workload of the kidneys. “There has not been enough research done with creatine. There is anecdotal evidence suggesting it causes renal problems amongst younger users," according to Shelly Meltzer, a dietician with the Sports Science Institute.
- Other anecdotes report muscle strains or pulls, and muscle cramps, especially if athletes train in the heat, as well problems with water retention. More research needs to be done.
Legal Status
Legal.
Verdict
Contrary to popular belief, creatine is not the answer to getting a chiseled body. In fact, creatine will have little or no effect on the average person, even if that person goes to the gym regularly. Creatine is a supplement that primarily benefits elite athletes, who use the substance in conjunction with a scientifically mapped eating and exercise programme. Creatine will only aid the increase of muscle mass in athletes who do intensive muscle workouts on a daily basis.
