What is creatine?

Creatine is a very useful dietary supplement for performance-oriented exercisers who need to maximize their body's adaptation to training. Because it's this extra training potential that will help them gain muscle power and growth.

Its positive impact on both physical and cerebral performance makes it a substance that is closely watched by athletes and researchers alike. Creatine is not a miracle cure, but it is an ergogenic aid with no harmful effects or symptoms for the body.

So when and how should you take it? We detail all the basics you need to know about this substance.

Creatine, its composition and forms

What is creatine?

Creatine is found in our body in the brain and 95% in muscles, mainly in type 2A and 2B¹ fast fibers. Creatine is manufactured in the liver from the amino acids glycine, arginine and methionine, which is why it's referred to as an amino acid derivative.

In addition to its endogenous synthesis, this protein is found in thediet, mainly in meat and fish. It also comes from creatine monohydrate supplementation, one of the most famous dietary supplements in bodybuilding and top-level sport. 

Creatine forms

This white powder is mainly sold in the form of creatine monohydrate. Itsabsorption rate is over 99%, and it's the only one scientifically recommended².  

While other forms exist, such as creatine ethyl ester or creatine citrate, creatine monohydrate is the only powder with scientific proof of its absorption qualities.

In the words of the Institut du Sport Australian, " There is no scientific reason to take a creatine supplement other than creatine monohydrate ".

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Creatine's role in the body

Creatine and muscle energy production

Since creatine is derived from amino acids (which make up proteins), it's tempting to believe that it plays a role in muscle growth. In reality, it doesn't. At least not directly.

Creatine promotes the renewal of Adenosine Triphosphate (or ATP), the fuel of muscles. It circulates in free or phosphorylated form (known as phosphocreatine) in muscle cells. This creatine phosphate supplies urgent energy requirements for short, high-intensity workouts. 

It is therefore useful in sprint-type movements, in rugby scrum thrusts or weightlifting lifts. In short, it is mainly used for so-called anaerobic activities. 

The problem is that its reserves are low, hence the interest in increasing its creatine stock through supplementation.

Creatine's influence on the brain 

Creatine is also found in small quantities in the brain, where it acts.

It circulates thanks to transporters present in the blood-brain barrier, neurons and glial cells, responsible for the electrical signals sent between neurons.

This whole system enables the renewal of creatine stocks in the brain, which is a major consumer of energy.

Creatine's impact on physical performance

In addition to cerebral performance, creatine is mainly consumed for its ergogenic physical effects. 

A course of creatine monohydrate doesn't build muscle fibres, but it does enhance the body's ability to train. In this way, creatine monohydrate enhances the body's adaptations to training. As a result, you can expect to gain strength and muscular power indirectly.

Thanks to supplementation combined with a suitable physical program and diet, it is possible to eventually benefit from : 

• more muscular power; 
• more muscular strength;
• better recovery. 
  

When and how to use creatine?

How to use creatine effectively

To optimize creatine monohydrate supplementation, the supplementation protocol is divided into two phases:
- the loading period, during which creatine reserves are saturated;
- the maintenance period which, as its name suggests, aims to keep reserves at their highest level.

The loading phase dose is 20 grams per day, divided into 4 doses of 5 grams each. After 5 days, the maintenance dose decreases and varies from subject to subject, since recommendations depend on body weight. The recommended dosage is around 0.03 g/kg.

When should I take creatine?

Before or after training, it doesn't matter. The key is to take them regularly.

Creatine is an effective substance in the long term , and its effects begin after 5 days' intake. It is therefore important to continue taking creatine, even when resting, throughout the supplementation period, which lasts 4 to 6 weeks. 

This intake can be combined with a protein intake, such as Whey.

Can creatine be used for weight loss?

A priori, there's no need to take creatine to lose weight. Creatine is a protein whose purpose is to build muscle mass indirectly, through the effect of training on the body, rather than to help you lose weight.

Side effects of creatine 

Is creatine dangerous for your health?

There are still many misconceptions about creatine, despite the fact that it poses no health risk. 

They are linked to several old publications, including a report by the French authorities, who banned its consumption until 2006. In addition, a 1998 study warned of a possible effect of creatine on the kidneys. However, 20 years of research and monitoring of creatinine levels in the blood have demonstrated that there is no risk to kidney function in healthy subjects.

On the contrary, studies tend to demonstrate the beneficial effects of creatine on the brain, particularly neuroprotective effects, in elderly subjects.

Does creatine make you fat?

It all depends on what you mean by putting on weight. You may notice slight water retention at the start of the treatment, of the order of 1 to 2 kg, but that's all.
Creatine's role is above all tohelp build musclemass, since it develops the body's adaptations to training.

Will I lose muscle if I stop taking creatine?

The mistake is to believe that supplementation leads directly to muscle gain. No, creatine's impact on muscle mass gain lies in the fact that it gives exercisers greater capacity to train at high intensity.
From this point of view, stopping creatine does not lead to muscle loss. Only the ergogenic effects gradually fade, but what is acquired remains.

What is the long-term impact of continuous intake? 

Taking creatine: the long-term impact 

Continuous creatine intake has no long-term impact on health. However, no scientific study or authority recommends long-term, uninterrupted use.
On the other hand, the effect of successive cures, interspersed with periods of pause equivalent to the duration of the cure, is entirely possible.

Is creatine right for everyone?

Creatine remains an ergogenic aid to performance, so it is not suitable for occasional exercisers. It is recommended for top-level sportsmen and women who have already optimized their diet and training program. Also, the type of sport practised must be consistent with the effects of creatine. The sports that benefit most from this compound are those involving high-intensity effort (team sports, weightlifting, athletics, etc.).

As for the age at which creatine should be taken, it's best toavoid taking it before puberty, so as not to impair growth. 

There's no upper age limit, and on the contrary, more and more studies are looking at the benefits of creatine for seniors.

Natural alternatives to creatine: what nutrition strategy?

Creatine-rich foods

Meat is one of the biggest sources of creatine in the diet.  

At the top of the list, red meat is the most concentrated, with 4.5 g/kg of raw meat, compared with 3.5 g/kg for chicken, or 4 g/kg for turkey.
Fish are also rich in creatine, with levels ranging from 6 to 10 g/kg. 

For vegetarians, nuts, seeds or legumes also provide the substance, but at much lower levels. This is one of the reasons why vegetarian athletes may need a creatine cure. 

Combining with other food supplements

BCAAs and creatine are two different substances in terms of benefits, although their impact is complementary.

BCAAs are three essential amino acids, which the body does not produce on its own. They are supplied through the diet, with meat, eggs and dairy products, or through dietary supplements such as whey or casein. Remember that BCAAs are only of interest as part of a biologically complete protein (as in whey), and not in isolation.

The good news is that you can take BCAAs and creatine at the same time to benefit from their effects:
- on fatigue reduction, thanks to BCAAs;
- on training optimization, thanks to creatine.

It's very common to combine whey and creatine, especially if the whey contains carbohydrates!

Conclusion and knowledge test

Creatine is a natural derivative of amino acids whose energy-boosting role in muscles is of great interest to performance-oriented top-level athletes. Its popularity has grown steadily in recent years, especially since the French authorities admitted that it was safe. However, it is only suitable for athletes engaged in short, intense efforts.

What's more, it goes hand in hand with a balanced diet and an optimized training program. There's no need to consume it in the pursuit of performance or pure endurance. It should always be taken as part of a well-thought-out strategy and as part of a varied, balanced diet to maximize its benefits and ensure a positive long-term impact. 

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