A Guide to Creatine Supplementation

Important Safety Information About Creatine

• The American Academy of Pediatrics says creatine has not been fully tested for safety in children and teens and recommends against it for young athletes who have kidney problems.
• Creatine is not a replacement for adequate protein consumption. Eating adequate protein daily remains an important part of maintaining healthy muscle tissue.
• Dietary supplements do not require FDA approval before being sold or marketed. Some brands of supplements may contain unsafe ingredients. Look for the USP Verified or NSF Certified mark that indicates the product was properly manufactured, contains the ingredients listed on the label, and does not contain harmful levels of contaminants.
• Expect that you are going to experience weight gain in the range of 2.5-5 pounds within 4-6 weeks. This may be a concern for athletes attempting to “make weight.”
• Some people may experience mild GI upset when taking creatine. This may be more significant during “Phase 1” or the “loading phase.”
• Creatine intake has been shown to be safe in healthy adults over age 18. However, if you have a pre-existing kidney condition or other concerns about whether creatine consumption is right for you, please consult with your healthcare team on whether the amount of creatine you plan to supplement is safe for you to consume.

What is Creatine?

• Creatine is a nutrient that we can get from the food we eat. It is also made by the body.
• Creatine is concentrated in animal muscle (e.g. meat, chicken, and fish). See amounts below:
  • Beef: 0.6 gram per 4 oz serving
  • Chicken: 0.45 gram per 4 oz serving
  • Tuna: 0.5 gram per 4 oz serving
• Your body also creates approximately 1-3 grams creatine per day in the liver, pancreas, and kidneys.
• Creatine differs from creatinine. Creatinine is a waste product of protein digestion and may build up in the blood of those with existing kidney disease.

What Does Creatine Do in the Body?

• Creatine is stored within skeletal muscle cells.
• Creatine assists muscle in using energy stored in the muscle.
• Creatine supports high-intensity workouts. Examples include power lifting, sprinting, and other types of explosive movement activities.
• Creatine helps to recycle Adenosine Triphosphate (ATP) as it is used by muscle cells to produce energy. ATP is one of the most basic energy units for the body and allows muscle to do maximal work.
• The impact of creatine is for the first 20-30 seconds of a high intensity work out or athletic event.

Supplementing with Creatine

Creatine use is generally split into two phases:

Phase 1: Creatine Loading

Goal: Load the muscles with creatine

• 5 grams of creatine monohydrate 3-4 times per day for 5 days (or 0.3 grams per kilogram of body weight divided into 3-4 doses creatine per day for 5 days)
• May also skip this phase and go straight to maintenance phase, with impact expected to be seen in 4 weeks

Phase 2: Maintenance

Goal: Keep muscle stores of creatine high

• 3-5 grams of creatine* monohydrate per day (*3-5 grams creatine is approximately 3-7 tablespoons of powdered supplement. Amount may vary depending on supplement manufacturer.)

Consumption of Creatine

The body is better able to absorb creatine when taken with a meal:

• Include 50-60 grams of carbohydrates in your meal to activate insulin release. This improves creatine absorption and allows the body to use more of it.
• It is helpful to avoid high-fiber or high-fat meals when taking creatine as this will decrease absorption.

Should creatine be consumed before a workout?

• The impact of pre-workout vs post-workout creatine consumption on absorption has not been completely determined.
• This may depend on the intensity of the workout. A lower intensity workout is likely to allow for better absorption in the 30-60 minutes following workout than higher intensity workout.

Does Creatine Help with Aerobic Performance?

• Aerobic activity includes activities that increase heart rate over an extended time, but do not involve maximum intensity (activities that require muscle endurance). Examples include distance running, soccer, dancing, tennis, swimming, skating, rowing, etc. Remember, the impact of creatine is seen in high-intensity activity for the first 20-30 seconds.
• Studies have consistently observed no effect of creatine supplementation on aerobic performance.

Get Personalized Nutrition Guidance

Schedule a nutrition consultation with a Sauk Prairie Healthcare dietitian by calling 608-643-7475.

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References:

Academy of Nutrition and Dietetics.

American College of Sports Medicine. Matthew Hall, DO and Thomas Trojian, MD. Creatine Supplementation. Nutrition and Ergogenic Aids. Volume 12. No 4. 2013.

American Sports and Performance Dietitians Association (ASPDA).