Maximizing Gains: Creatine for Strength Training

Introduction

As a strength athlete, you are aware that maximising your results necessitates a combination of shrewd training, commitment, and hard effort. And what about dietary supplements? It can be challenging to differentiate fact from fiction when there are so many products on the market that advertise that they can improve muscle growth. Creatine use is one of the most popular methods for mass gain and has been reported to be used by over 40% of athletes in the National Collegiate Athletic Association. With its widespread use among creatine users, it's a good idea to understand the truth behind supplementation and its effectiveness in improving muscle performance and sports performance.

In the body, it is a naturally occurring substance essential for producing energy during intense exercise. Strength athletes increasingly use supplements to increase performance, but is this strategy effective?

In this article, we will explore the science behind supplementation, dispel common misconceptions, and offer best practices for optimising this supplement's advantages. This post will give you the evidence-based knowledge you need to make wise decisions about your training, whether you are new to supplementation or looking to optimise your programme.

The Science Behind Creatine Supplementation

The body contains modest amounts of the naturally occurring substance creatine, which is mostly found in the muscles. It is crucial for supplying energy during intense exercise, such as weightlifting and sprinting (Rawson & Venezia, 2011). Adenosine triphosphate, or ATP, is the energy source your body uses when you engage in any activity. Yet, the body's ATP reserves are finite and can be swiftly drained during vigorous exercise, limiting exercise capacity. Here is where creatine comes in; by contributing a phosphate group that may be used to make more ATP through the formation of creatine phosphate, it aids in replenishing ATP storage (Hultman, Söderlund, Timmons, Cederblad, & Greenhaff, 1996).

Increased muscle creatine stores can result in higher ATP generation and improved performance during intense exercise. This has been proven in several studies, which consistently show that adding it to a diet can improve muscle strength, muscle power, muscle size, and exercise performance, especially in activities that require brief bursts of intense exertion and overall athletic performance in both young adults and older adults (Buford et al., 2007). Recent studies have also shown that it can positively affect muscle growth and strength in older adults, making it a valuable supplement for individuals of all ages.

According to numerous studies, including one in the Journal of Strength and Conditioning Research, supplements have enhanced trained athletes' maximum bench press and squat strength by 43% and 22%, respectively (Kreider et al., 1998). Another study found that taking forms of creatine supplementation, such as creatine monohydrate, led to a 15% average increase in the total number of reps completed during a high-intensity cycling test, which was then published in the Journal of Applied Physiology (Casey et al., 1996). These results demonstrate the significant strength gains achieved through creatine supplementation, making it a popular choice among athletes and fitness enthusiasts for strength training compared to the placebo group.

Although the precise mechanism of creatine supplementation's action is still being researched, it is thought that it may also aid to boost protein synthesis, lessen muscle damage, and speed up muscle recovery by activating satellite cells in the muscles. Increased ATP synthesis and enhanced energy metabolism brought on by supplementation may be the cause of these beneficial effects, as well as an increase in the water content of muscle cells, known as cell volumization or swelling, which can lead to weight gain and reduce the risk of muscle cramps (Volek & Rawson, 2004). Additionally, supplements have increased phosphocreatine stores in the brain, promoting brain health and potentially improving symptoms of neurological diseases such as brain injury.

Debunking Common Myths about Creatine Supplementation

Despite all the evidence showing it is safe and works, plenty of myths exist. Here's some of the most popular myths and why they're wrong:

1. Creatine is a steroid, which is why it's prohibited in sports. As it is not a steroid, no sporting organisation has a ban on it (Kreider et al., 2017). It is a naturally occurring substance found in meals like fish and red meat and is produced by the body. It is not among the substances that some sporting bodies have banned.
2. It causes bloating and water retention. Even if it can lead to increased muscle water retention, this is not the same as bloating(Kreider et al., 2017). Since the extra water weight is concentrated in the muscles, it may give them a more defined and muscular appearance.
3. Creatine is only effective for bodybuilders. Strength, endurance, and even recreational athletes have all been demonstrated to benefit from supplements (Kreider et al., 2017). It can enhance performance in various sports, including swimming, sprinting, and weightlifting.
4. It is harmful to the liver and kidneys. A meta-analysis of 26 studies found no evidence of kidney damage associated with creatine supplementation (Poortmans & Francaux, 2000; Kreider et al., 2017). Even with large doses of supplementation, studies have not observed any adverse effects on liver or kidney function.

The Benefits and Risks of Creatine Supplementation

Although it has been demonstrated that supplements can improve performance in strength athletes, it is vital to consider their possible benefits and drawbacks.

Benefits

• Taking creatine supplements can improve performance during high-intensity exercise by increasing ATP synthesis and improving energy metabolism. For instance, one study discovered that elite rugby players' repeated sprint performance was enhanced by supplementation (Barnett et al., 1996).
• Strength and muscle growth: Supplementing with it has been demonstrated to boost strength and muscle growth, especially when resistance training is involved. For instance, a meta-analysis of 22 trials indicated that supplements increased strength by 5% and lean body mass by an average of 5% and 2.2 kg, respectively (Rawson & Venezia, 2011).
• Better recovery and decreased muscle damage: According to some research, taking a creatine supplement may help lessen muscle damage and inflammation, which may enhance recovery after strenuous exercise. In a study of rugby players, supplementation decreased post-game muscle discomfort and signs of muscle injury (Bartylla et al., 2018).
• Possible cognitive advantages: Some evidence suggests that supplements may boost memory and processing speed. In a study of senior citizens, using supplements increased performance on a memory test (McMorris et al., 2007).

Risks

• Constipation, diarrhoea, and stomach cramps are gastrointestinal problems that some people may have after taking creatine supplements. One study discovered that consuming it could cause digestive problems in up to 10% of users (Rawson & Venezia, 2011).
• Dehydration: Supplements may cause the body to require more water, so it's critical to stay properly hydrated. In a study of athletes, supplementation led to increased urine production and decreased overall body water (Kilduff et al., 2013).

How to Take Creatine for Maximum Benefits

If you want to gain the greatest benefit from supplementing, you must consider the timing, amount, and type used.

• Loading phase: While taking supplements, several studies advise a loading phase of 20 to 25 grammes per day for the first 5-7 days, followed by a maintenance period of 3 to 5 grammes per day (Rawson & Venezia, 2011; Kreider et al., 2017). The muscles are saturated with creatine during the loading phase, which can aid in improving performance more quickly.
• Timing of intake: Since the muscles are most responsive to nutrient uptake after exercise, taking it right after exercise is advised. According to one study, taking it just after working out led to larger increases in strength and lean muscle mass than taking it at other times of the day (Cribb et al., 2007).
• Type: Creatine monohydrate: The most extensively researched and efficient form is monohydrate. According to one study, compared to other types, creatine monohydrate led to larger gains in strength and lean body mass (Buford et al., 2007).
• Other forms: There isn't any scientific proof to support claims that other forms, like creatine ethyl ester and creatine hydrochloride, offer better absorption or fewer negative effects (Rawson & Venezia, 2011).

Safety and Side Effects of Creatine Supplementation

Although most people consider it safe, it's crucial to be aware of any possible side effects and safety concerns before taking it.

• Dehydration: Creatine supplementation can increase the amount of water that muscles retain, which could result in dehydration if fluid intake is insufficient (Kreider et al., 2017). This is especially true when loads of creatine are taken in during the loading phase. To maintain hydration levels during the loading period, it is crucial to consume plenty of water.
• Kidney Function: Concerns have been expressed regarding the potentially detrimental effects of supplementation on kidney function. However, research has demonstrated that taking supplements does not adversely affect kidney function in healthy people (Poortmans & Francaux, 2000; Kreider et al., 2017). According to a 2000 study by Poortmans and Francaux, healthy people's renal function was unaffected even after 12 weeks of high-dose supplementation.
• Gastrointestinal Distress: Some people who have used it may have gastrointestinal upset, such as nausea or diarrhoea (Cooper et al., 2012). Reducing the dose or taking it with food can frequently help with this.

Supplementation has advantages for strength athletes that exceed the hazards for most people (Kreider et al., 2017). Before beginning any new supplement regimen, you should speak with a healthcare provider, especially if you have any pre-existing medical concerns. To ensure purity and safety, it's also advised to stick to the manufacturer's dose guidelines and buy creatine from reputable manufacturers.

Conclusion

In conclusion, using a creatine supplement is a safe and effective way for athletes to raise their level of performance. The benefits of supplementation for both strength and endurance sports and general health and wellness are largely confirmed by scientific research.

Although there are some widespread misconceptions and myths, the research unequivocally dispels these claims. When used in the recommended doses, it does not have any negative side effects, is not considered a steroid, and is not prohibited in sports.

Understanding the suggested dosages and time is crucial for maximising the advantages. You can employ a loading phase to immediately saturate the muscles, then a maintenance phase to keep the high levels. Taking it right before or right after exercise may be most useful, according to studies, thus timing is also crucial in determining how much creatine to take.

The evidence generally favours the usage of supplements for athletes who want to enhance their performance and reach their objectives. But as with any supplement, it's crucial to speak with a medical expert before beginning supplementation to be sure it's safe for you and your unique medical requirements.

References:

Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349-1362. https://link.springer.com/article/10.1007/s00726-011-0875-5

Hultman, E., Söderlund, K., Timmons, J. A., Cederblad, G., & Greenhaff, P. L. (1996). Muscle creatine loading in men. Journal of Applied Physiology, 81(1), 232-237. https://pubmed.ncbi.nlm.nih.gov/8828669/

Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: Creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6

Kreider, R. B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., ... & Almada, A. L. (1998). Effects of creatine supplementation on body composition, strength, and sprint performance. Medicine and Science in Sports and Exercise, 30(1), 73-82. https://journals.lww.com/acsm-msse/Abstract/1998/01000/Effects_of_creatine_supplementation_on_body.11.aspx

Casey, A., Constantin-Teodosiu, D., Howell, S., Hultman, E., & Greenhaff, P. L. (1996). Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans. American Journal of Physiology-Endocrinology and Metabolism, 271(1), E31-E37. https://journals.physiology.org/doi/full/10.1152/ajpendo.1996.271.1.E31

Volek, J. S., & Rawson, E. S. (2004). Scientific basis and practical aspects of creatine supplementation for athletes. Nutrition, 20(7-8), 609-614. https://www.sciencedirect.com/science/article/pii/S089990070400196X

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z

Poortmans, J. R., & Francaux, M. (2000). Adverse effects of creatine supplementation: fact or fiction?. Sports Medicine, 30(3), 155-170. https://link.springer.com/article/10.2165/00007256-200030030-00002

Barnett, C., Hinds, M., & Jenkins, D. (1996). Effects of oral creatine supplementation on multiple sprint cycle performance. Australian Journal of Science and Medicine in Sport, 28(3),