A Look into the Popular Sports Supplement: Creatine Monohydrate.

Creatine is naturally found in our skeletal muscles and brain. Our body produces this compound to aid in muscle contraction that occurs throughout the day, but it especially helps during exercise. We typically need about 2 grams of creatine per day, and half of this is created by our bodies while the other half comes from our diet. Dietary sources of creatine include fish, meat, or dairy products. However, some individuals may not feel confident getting enough creatine through their diet, or exercise intensely, where they desire extra supplementation. Creatine monohydrate is the major form of creatine found in supplements on the market and is widely available as a powder that can be mixed easily into liquids.

What are the benefits or concerns?

Creatine supplementation may help increase muscle mass, due to its ability to increase the number of repetitions (contractions) an individual can perform during resistance training. It may also help older adults, aged 50-60 years old, retain more protein in the body as absorption levels decrease with age. Additionally, creatine supplements can cause the body to hold onto more water, which can help combat dehydration, improve muscle recovery, and protect against severe injury.

Things to keep in mind when supplementing with creatine monohydrate is gastrointestinal (GI) upset, water retention, kidney concerns, and other side effects. High amounts of creatine (>5 g) can cause GI upset and may inhibit an individual’s ability to perform at their best during their activity. There may also be weight gain within the first 1-2 weeks of supplementation due to the water retention abilities, which may be uncomfortable. Individuals with kidney disease will need to consult with their doctor before supplementing with creatine, as the increased filtration of creatine in the body may strain the kidneys. Common side effects include nausea, diarrhea, and/or dizziness.

Do you need it?

Now, the major question: Do I need to supplement with creatine? Not necessarily. Creatine supplementation is not essential for optimal health or sports performance, but it may be beneficial for some individuals. These individuals include adults 60 years and older who consistently weight train, and vegan athletes and weight trainers who lack dietary creatine sources. While creatine may seem beneficial to increase muscle mass, it is not necessary as muscle mass can be maintained with a balanced diet and regular resistance training. However, if this addition sounds beneficial to you, please contact a registered dietitian or physician to discuss your options.

References:

https://www.sciencedirect.com/science/article/pii/S1756464621002176

https://www.health.harvard.edu/exercise-and-fitness/what-is-creatine-potential-benefits-and-risks-of-this-popular-supplement

https://my.clevelandclinic.org/health/treatments/17674-creatine

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