If you're an athlete, you've certainly heard of creatine. Although popular, we often hear reservations about it, particularly about the undesirable effects it may cause.
Yet it is naturally present in our bodies. It is crucial for the production of ATP, essential during intense and/or explosive exercise.
In an explosive sport, it' s worth considering supplementation. This enables strength and rapid recovery, but raises questions about possible side effects, such as water retention or gastrointestinal discomfort.
This article aims to untangle the truth from the false, scientifically exploring the benefits and precautions of creatine use.
What is creatine and how does it work?
Creatine, a highly effective dietary supplement, is a naturally occurring amino acid found mainly in muscle fibers. It plays a vital role in the energy production mechanism, particularly during short-duration, high-intensity physical exercise.
Increasing endogenous and initial creatine stocks, byingesting creatine as a treatment, is a good way of boosting the maximum energy supplied by the muscle over a very short power workout.
Definition and biological role of creatine
Mainly synthesized in the liver, kidneys and pancreas, creatine is formed from the amino acids arginine, glycine and methionine. Once synthesized, it is carried by the blood to muscles and other tissues requiring a substantial energy supply.
Within the muscle, it is transformed into creatine phosphate, a compound that regenerates ATP (adenosine triphosphate), the key molecule for muscle contractions, facilitating the rapid, directly available energy synthesis required for intense effort.
Absorption and use
Creatine intake can be increased through the diet, by consuming foods such as red meat and fish, which are rich in this substance. For those seeking to optimize their creatine levels, supplementation with creatine monohydrate (labelled CREAPURE®), recognized for its purity and efficacy, is commonly recommended. How much creatine should I take every day?
Recommended dosage may vary, but it is often suggested to adopt an initial loading period to rapidly increase muscle creatine reserves, followed by a maintenance dose.
Nevertheless, the approach to the loading phase is sometimes called into question. Opting for a more moderate dosage over an extended period (maintenance dose only) may prove just as effective, while being better tolerated. However, the time taken to reach maximum muscle levels will be slower (3/4 weeks vs. 5 days with the loading dose).
What are the benefits of creatine on sports performance?
Creatine, a renowned dietary supplement, is proving beneficial far beyond bodybuilding, affecting a variety of sporting disciplines in which explosive, intense effort is paramount. This product, often in the form of creatine monohydrate for its high quality and efficacy, plays a crucial role in enhancing athletic performance, enabling athletes to maximize their training and competitive performances.
It's essential to emphasize that creatine does not directly contribute to the increase of muscle mass. However, its ability to significantly boost performance enables exercisers to intensify their training sessions. This intensification is the main driving force behind muscle hypertrophy, in other words, muscle growth.
Creatine's main function in enhancing sporting performance lies in its ability to regenerate ATP (adenosine triphosphate), a crucial energy source for short-duration, high-intensity physical activity. By increasing creatine phosphate reserves in the muscles, creatine supplementation enables faster ATP production, facilitating explosive exercise with greater strength and the ability to maintain maximum force.
This performance enhancement is essential not only for bodybuilding, where it promotes an increase in workload, but also for sports such as sprinting, soccer, basketball and swimming, depending on the event. In these disciplines, the ability to repeat high-intensity efforts is crucial to success.
Scientific studies have demonstrated that creatine supplementation offers considerable benefits across a wide range of sporting activities, highlighting a notable increase in power, strength and muscular endurance at high intensity. This research underlines the importance of creatine as a dietary supplement, not only for athletes seeking to improve performance, but also for those aiming to maximize training exercises.
In short, creatine stands out as a versatile dietary supplement, supporting performance enhancement in a multitude of sports requiring explosive and intense effort. Its consumption, combined with a balanced diet and regular training, can lead to significant gains in strength and muscle volume (indirectly), underlining its indispensable role in the supplementation regime of many people engaged in high-level physical activity.
What are the possible side effects of creatine?
Just as whey is often said to be bad for the kidneys (a claim not supported by science), creatine too has its share of supposed side effects.
If the question of whey side effects interests you, we recommend the following article:
Water retention
Water retention is a well-known side effect of creatine supplementation. It manifests itself as an increase in the volume of water in muscle cells, leading to temporary weight gain, relatively variable according to athlete and profile.
In general, this weight gain does not exceed 1 or 2 kg.
It is important to note that this effect disappears after a few weeks following cessation of supplementation (4 to 6 weeks), making this problem mainly of concern to athletes who need to achieve a specific weight for competitions or weigh-ins.
Although, theoretically, weight gain may seem counter-productive in sports requiring high speed, such as running, studies have shown that creatine can actually improve performance in these disciplines, when explosive phases are incorporated into them.
So don't be too quick to conclude that this supplement is ineffective, even if the sport you practice imposes constraints on your weight.
That said, for sports in which weight plays a crucial role in performance, and where no studies have been carried out (pole vaulting...) water retention can become a notable drawback, potentially affecting the athlete's results.
Does water retention make taking creatine dry counterproductive?
Taking creatine during a dry phase is not necessarily counterproductive, but requires strategic thinking. Although water retention may temporarily mask the desired muscle definition, the benefits in terms of preserving strength and muscle mass during a caloric deficit can be significant.
Creatine in the dry phase enables training intensity to be maintained despite caloric restriction. The important thing is to anticipate this retention in your dry training schedule, and possibly stop supplementation 4-6 weeks before an event requiring maximum definition.
Gastrointestinal disorders
Gastrointestinal disorders, althoughaffecting a minority of users, are another potential side effect of creatine. These may include symptoms such as cramps, bloating, etc.
To minimize these inconveniences, it is advisable to take creatine with meals, and toavoid taking it at the same time as fiber-rich supplements or sodium bicarbonate.
What's more, if you can't tolerate the loading dose (0.3g/kg/d over 5 days), it may be wise to avoid this loading phase in favor of a lower-dose, longer-term supplementation protocol. This will reduce the risk of potential side effects such as dehydration, linked to gastrointestinal disorders.
This method ensures gradual, sustained creatine assimilation, promoting a steady increase in muscle strength and mass, without imposing undue stress.
In any case, it's essential for athletes considering creatine supplementation to test the supplement in the off-season.
This approach makes it possible to understand the body's reaction to the supplement, without the pressures of impending competition, offering the possibility of adjusting the dose or method of consumption according to the effects felt.
Dehydration
Research into creatine and its effects on renal health and the body's water regulation system has shown that, when consumed in recommended doses, creatine does not increase the risk of dehydration or kidney damage in healthy people. In fact, creatine is tolerated by the body and its assimilation is well regulated, without causing kidney failure or dangerous elevations in creatinine levels, an indicator of kidney function.
However, caution is advised, especially for people with a history of kidney disease or other specific pathologies. In such cases, consultation with a healthcare professional before starting creatine supplementation is essential to ensure there are no contraindications.
In addition, as with whey, it is advisable to maintain adequate hydration during the supplementation period to compensate for any increase in water requirements due to intense physical activity and intracellular water retention.
Cramps
The question of whether creatine intake can cause cramps has been the subject of much scientific discussion and research.
Researchers tried to understand why some people reported increased muscle cramps when using creatine.
A long-standing hypothesis has been linked to creatine-induced intracellular water retention, which could alter the body's water and electrolyte balance, leading to cramps.
However, scientific reviews and studies conducted over the years have found little direct evidence to support this idea and suggest that creatine, when consumed in recommended doses, does not present an increased danger of cramps for the majority of consumers.
It's important to note that individual response to creatine can vary. Factors such as dehydration, high caffeine intake or combination with other supplements may influence the risk of cramps in some consumers. For these reasons, caution and a measured approach are recommended when supplementing with creatine.
Hair loss
Scientific research linking creatine directly to hair loss is limited. However, there is a theory that creatine supplementation may increase levels of dihydrotestosterone (DHT), a testosterone derivative linked to the balding process in men genetically predisposed to androgenetic alopecia.
One notable example is a study which observed an increase in DHT levels in subjects consuming creatine, suggesting a potential link that could explain the hair loss reported by some users.
It should be noted that these results do not mean that creatine directly causes hair loss. The reality is that hair loss, particularly androgenetic alopecia, is primarily determined by genetic factors.
Creatine, as such, is not a carcinogenic or toxic factor known to directly damage hair follicles. The potential relationship between creatine and DHT requires further exploration to fully understand its impact on hair health.
Is creatine dangerous for the brain?
No, creatine is not harmful to the brain. On the contrary, scientific research suggests that it may have neuroprotective and beneficial effects on cognitive functions.
Creatine, naturally present in the nervous system, plays an important role in cerebral energy metabolism. The brain is very energy-intensive, consuming around 20% of the body's energy resources at rest. Creatine helps maintain the ATP levels required for neuronal function.
Studies indicate that creatine supplementation may :
- Improve certain cognitive functions, particularly in vegetarians;
- Protective effects against certain forms of neurological stress;
- Helping recovery from mild traumatic brain injury.
Additional information: The brain has its own creatine transporters at the blood-brain barrier, enabling additional creatine to enter the central nervous system.
Far from being harmful, creatine appears to support optimal brain health and function when consumed in recommended doses.
Does stopping creatine treatment cause muscle loss?
Another misconception. Stopping a course of creatine does not lead to a direct loss of muscle mass. However, you may observe a slight reduction in weight due to reduced intracellular water retention.
When creatine supplementation is stopped, several phenomena occur:
- Muscle creatine reserves gradually return to baseline levels within 4 to 6 weeks
- Water retention in muscle cells is reduced, which can slightly reduce muscle volume.
- Strength and power may be slightly reduced, particularly during intense, repeated efforts
The important thing to remember is that the muscle gains achieved during the supplementation period through intensified training do not automatically disappear when creatine is stopped. The important thing is to maintain regular training and a suitable diet to preserve the benefits acquired during the supplementation period.
In conclusion, although creatine is an effective supplement for enhancing sports performance and supporting muscle development, it can cause side effects in some individuals. Cautious use, taking into account the specificities of each sport and adapting consumption to minimize discomfort, can help maximize benefits while minimizing risks.
Conclusion
All in all, creatine is a healthy and valuable substance for improving sports performance and supporting muscle development. Its use must be personalized, taking into account each person's individual needs, training goals and overall health.
With an informed and responsible approach, creatine can be a useful and safe supplement for those seeking to optimize their sporting results. The key lies in education, medical supervision and judicious use to ensure that the benefits outweigh the potential risks.
That said, be sure to systematically choose a product of choice, certified and labeled, produced in Europe, with maximum traceability and transparency. To help you choose the best creatine, the CREAPURE® label certifies a genuine creatine monohydrate you can trust.
Creapure® Creatine 100% VEGAN
The best for maximizing muscle power in a healthy way and optimizing intensive performance
- Standardised without doping substances
- No additives, no sweeteners
- Made in Germany, packaged by Protéalpes in Albertville
Several sizes available: 250 g, 500 g or 1 Kg
Further information
To find out more about the optimal use of creatine and minimize the risk of side effects, we invite you to consult these resources:
Wondering about the ideal timing for your creatine intake? Our article on the ideal time to take creatine examines the importance of timing and helps you effectively integrate this supplement into your daily routine.
To understand precisely how to use creatine monohydrate according to your sporting discipline (weight training, running, swimming or rugby), our comprehensive guide When to take creatine monohydrate explains the best times to maximize its benefits while limiting potential side effects.
These articles will help you optimize your supplementation according to your specific goals and physiology, to get the most out of creatine while minimizing the risk of side effects.
