What is Creatine Monohydrate?
Creatine monohydrate is a popular dietary supplement commonly used to enhance athletic performance, increase muscle mass, and improve recovery during high-intensity exercise. It is a form of creatine, a naturally occurring compound found in small amounts in certain foods (like fish) and synthesized by the body from amino acids in the liver, kidneys, and pancreas. Creatine is thought to play a crucial role in the production of adenosine triphosphate (ATP), the primary energy carrier in cells. By increasing the availability of creatine phosphate in muscles, it helps regenerate ATP during short bursts of high-intensity activity, such as sprinting or weightlifting. Creatine is not an anabolic steroid, nor does it increase testosterone levels. It is composed of three amino acids: arginine, glycine, and methionine. Creatine monohydrate is the most researched and widely used form of creatine, consisting of one molecule of creatine and one molecule of water. Numerous studies have shown the efficacy of creatine monohydrate for enhancing athletic performance and promoting muscle growth, making it one of the most studied and supported supplements in the fitness industry.
Health Benefits:
Creatine monohydrate is widely recognized for its health benefits, particularly in the context of athletic performance. Here are some of the key health benefits associated with creatine monohydrate supplementation:
➢ Enhanced Athletic Performance
Improved Strength: Creatine supplementation has been shown to increase strength and power output during high-intensity, short-duration activities such as weightlifting and sprinting.
Increased Endurance: While primarily beneficial for anaerobic activities, creatine can also support endurance performance by helping to maintain energy levels during prolonged exercise.
➢ Muscle Mass Gain
Increased Muscle Volume: Creatine promotes water retention in muscle cells, leading to a temporary increase in muscle size and fullness.
Stimulated Muscle Growth: Creatine may enhance muscle protein synthesis and improve recovery, resulting in greater overall muscle growth over time.
➢ Improved Recovery
Reduced Muscle Damage: Some studies suggest that creatine can help reduce markers of muscle damage and inflammation following intense exercise, aiding recovery.
Decreased Fatigue: Creatine may help reduce fatigue during exercise and improve overall recovery between workouts.
➢ Cognitive Benefits
Enhanced Brain Function: Creatine supplementation may improve cognitive performance, particularly in tasks requiring intense mental effort or during periods of sleep deprivation. Studies suggest that creatine supplements may help brain function in people 60 and older specifically regarding short-term memory.
Neuroprotective Effects: Creatine has some neuroprotective properties and its role in conditions like neurodegenerative diseases (e.g., Parkinson's and Alzheimer's).
➢ Support for Older Adults
Muscle Preservation: Creatine may help counteract age-related muscle loss (sarcopenia) by promoting muscle mass and strength in older adults.
Improved Functional Performance: Supplementation can enhance functional performance, such as balance and mobility, reducing the risk of falls.
➢ Metabolic Health
Blood Sugar Regulation: Creatine may improve insulin sensitivity and glucose metabolism, potentially benefiting metabolic health.
Weight Management: By supporting increased muscle mass, creatine can help boost metabolic rate, which may aid in weight management efforts.
➢ Potential Benefits in Health Conditions
Muscular Dystrophies: Creatine supplementation has been explored as a supportive treatment in certain muscle disorders.
Potential Complications:
While creatine monohydrate is generally considered safe for most people when used appropriately, there are potential complications and side effects associated with its use. Complications include:
❖ Stomach Discomfort: Some individuals may experience gastrointestinal discomfort, including cramping, diarrhea, or bloating, especially if taking high doses or during the loading phase.
❖ Water Retention: Creatine can cause water retention in muscles, leading to temporary weight gain. While this is often seen as a benefit for muscle fullness, it may be undesirable for some individuals, particularly athletes in weight-sensitive sports.
❖ Muscle Cramps: Some users report experiencing muscle cramps or strains while using creatine, although research does not consistently support this claim. Staying well-hydrated may help mitigate this risk.
❖ Dehydration Concerns: Since creatine draws water into muscle cells, it is important to maintain adequate hydration. Insufficient fluid intake while using creatine may increase the risk of dehydration, especially during intense exercise.
❖ Interactions with Medications: Creatine may interact with certain medications, such as diuretics or medications that affect kidney function. It is important to discuss any supplements with a healthcare provider, especially if you are taking other medications.
❖ Not Suitable for Everyone: Some individuals may not respond to creatine supplementation due to genetic factors or dietary habits (e.g., vegetarians may benefit more). Additionally, some people may experience side effects while others do not.
❖ Overuse and Misuse: Taking doses significantly higher than the recommended amounts does not necessarily yield greater benefits and may increase the risk of side effects. Long-term effects of very high doses are not well studied.
How About the Kidneys and Creatine?
▪ Normal Kidney Function: For people with healthy kidneys, creatine supplementation typically does not cause any adverse effects on kidney function. Many studies have shown that short-term and long-term use of creatine monohydrate at recommended doses (usually around 3-5 grams per day after a potential loading phase) does not harm renal function.
▪ Increased Creatinine Levels: Creatine is metabolized into creatinine, a waste product that is usually filtered out by the kidneys. As a result, creatine supplementation can lead to an increase in serum creatinine levels. However, this increase does not necessarily indicate kidney damage; rather, it reflects higher muscle creatine levels and, consequently, increased creatinine production. An increase in serum creatinine levels due to creatine supplementation should be interpreted cautiously, especially in the context of kidney function tests. Healthcare providers may take this into account when assessing kidney health.
How About the Dosing?
The recommended daily dosage of creatine monohydrate can vary based on individual goals and usage patterns. Here are the general guidelines for creatine supplementation:
· Loading Phase (Optional): If you choose to undergo a loading phase, a common recommendation is to take 20 grams per day, divided into 4 doses of 5 grams each, for about 5 to 7 days. This phase is intended to rapidly saturate the muscles with creatine.
· Dosage: After the loading phase, or if you choose to skip it altogether, the typical maintenance dose is 3 to 5 grams per day. This amount is sufficient to maintain elevated creatine levels in the muscles.
· Long-term Use: Creatine can be taken continuously for extended periods (months to years) without significant adverse effects for healthy individuals. However, some users may opt to cycle creatine (e.g., taking it for 8-12 weeks followed by a break) based on personal preferences.
· Importance of Hydration: When taking creatine, it is important to stay well-hydrated, as creatine can lead to an increase in water retention in the muscles.
· Response to Supplementation: Individual responses to creatine can vary based on factors like muscle mass, activity level, diet (particularly vegetarian or vegan status), and genetics. Some individuals may respond better to lower doses, while others might benefit from slightly higher amounts.
· Consult Healthcare Provider: It is always a good idea to consult with a healthcare provider or a registered dietitian before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking other medications.
What Happens When You Stop Taking Creatine?
When you stop taking creatine, several changes may occur in your body, particularly in relation to muscle performance, energy levels, and water retention. Here are some of the common effects:
✓ Decreased Muscle Creatine Levels: Creatine is stored in your muscles, and when you stop supplementation, the levels will gradually decrease over time. This process can take a few weeks.
✓ Loss of Water Weight: Creatine can cause muscles to retain water, leading to a temporary increase in body weight. Once you stop taking it, you may lose some of this water weight, which can result in a decrease in body weight.
✓ Reduced Exercise Performance: Some individuals may notice a decrease in high-intensity performance, such as sprinting or lifting heavy weights, because creatine helps regenerate ATP (adenosine triphosphate), the primary energy carrier in cells. Without supplemental creatine, your muscles may not produce ATP as efficiently during short bursts of intense activity.
✓ Decreased Muscle Recovery: Creatine may help with recovery from intense exercise. Stopping supplementation might mean a longer recovery time after workouts for some individuals.
✓ Potential Loss of Muscle Mass: Some users may experience a gradual decline in muscle mass over time if they were relying on creatine to support their training. However, this largely depends on overall training and nutrition.
✓ No Withdrawal Symptoms: Unlike some substances, stopping creatine does not typically produce withdrawal symptoms.
✓ Normal Physiology Resumes: Your body will return to its baseline state regarding creatine levels and related physiological processes.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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