Despite being one of the most scientifically studied sports supplement ingredients available, there’s still a huge array of misinformation that exists in gyms and on the internet. This guide will give you the creatine monohydrate facts and answer any questions you have.

Over the long term, it also aids in muscle fiber growth by signaling key biological pathways and boosting gym performance ( 12, 13, 14, 15, 23). Creatine is a key player in the phosphagen energy system, the primary source of ATP (the main energy substrate in our body) during short-term, high-intensity activities. Creatine exists as both free form creatine and phosphocreatine in the body. Phosphocreatine (PC) functions as a “storehouse for high energy phosphate”. 2This will vary from person to person and on how you take your creatine. Individuals who follow a loading protocol can often see improvements in 24-72 hours. Individuals who take the longer, slower approach (just a normal dose of ~5 grams per day) usually will begin to see results within 4-7 days. Will creatine help you lift heavier weights? In summary, while there is some evidence to suggest that creatine supplementation increases water retention, primarily attributed to increases in intracellular volume, over the short term, there are several other studies suggesting it does not alter total body water (intra or extracellular) relative to muscle mass over longer periods of time. As a result, creatine supplementation may not lead to water retention. Is creatine an anabolic steroid? Registered dietitian Kate Patton, RD, LD, breaks down how creatine works, if it’s safe to use and how to use it. What is creatine?

There is no data to suggest creatine could make your penis smaller. Also there are not any good molecular mechanisms by which it might. There is however evidence to suggest that creatine might help your sperm function and increase fertility! The study was done on sperm in a dish but it is cool nonetheless. 12 Does creatine monohydrate cause cramps? Kreider RB, et al. 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. 2017; doi:10.1186/s12970-017-0173-z.

Picking the best creatine supplement can help to support you on your fitness journey. Here's everything you need to know

Taking creatine with ample water will help mitigate any potential stomach problems you may have with creatine. Additionally, taking it with a meal may also help increase the absorption and nutrient partitioning creatine into the appropriate tissues. Does creatine monohydrate help lose fat? Pioneering research in the early 1900’s using animal models showed that creatine supplementation could augment creatine content by 70% [ 101, 102]. Decades later, Harris et al. [ 60] published a seminal paper which showed that ‘loading’ with creatine increased skeletal muscle creatine stores, as evaluated from muscle biopsies collected from the vastus lateralis in young, healthy human participants. This research sparked incredible interest in studying creatine supplementation strategies that would increase intramuscular creatine content, helping shape current recommendations. In mice with Huntington’s disease, creatine restored the brain’s phosphocreatine stores to 72% of pre-disease levels, compared with only 26% for control mice ( 34). Strumia E, Pelliccia F, D'Ambrosio G. Creatine phosphate: pharmacological and clinical perspectives. Adv Ther. 2012 Feb;29(2):99-123. Creatine is not known to directly cause cramps. However, as creatine can increase intracellular water it may decrease the concentration of certain electrolytes so your need to consume things like sodium and magnesium may be a bit higher on creatine than when not on creatine. This is strictly conjecture though, more research needs to be done to determine the exact role of creatine on cramps. Is creatine useful for runners?

Compared to people who include meat in their diets, vegetarians have lower levels of the compound stored in their skeletal muscles ( 2, 3). Creatine loading involves taking 20–25 grams of creatine, split into 4–5 equal doses for 5–7 days ( 15). The impact of creatine supplementation is greatest with chronic supplementation, rather than acute doses. For this reason, the timing of your creatine intake is not as important as remembering to take it regularly. It may be convenient for somebody to take their creatine along with their other pre or post workout supplements. Increases muscle mass and strength. When you engage in physical activity, your muscle fibers break down. Research shows that creatine aids in repairing those strained muscle fibers, which leads to stronger muscles over time. These results were observed after a specific “loading” protocol was observed. This protocol involves ingesting roughly .3 g/kg/day for between 5 and 7 days (roughly 20 grams a day in 5-gram increments) and 3-5 g/day following the first 5-7 day period. 2, 3In the International Society of Sports Nutrition position stand on creatine the authors state, “The tremendous numbers of investigations conducted with positive results from CM supplementation lead us to conclude that it is the most effective nutritional supplement available today for increasing high-intensity exercise capacity and building lean mass”. 5 Taking too much creatine at one time can result in stomach discomfort and bloating, and it’s a waste of money. Creatine loading can result in a significant gain in body weight due to an increase in both muscle mass and water intake into your muscles. While harmless, this increase in body weight may cause bloating. Creatine kinetics may vary between healthy males and females [ 157]. Females may have higher intramuscular creatine concentrations [ 158] possibly due to lower skeletal muscle mass [ 159]. Potentially, the higher resting intramuscular creatine concentration in females (based on the upper limit of intramuscular creatine storage) may help explain some research showing diminished responsiveness and/or performance effects on females [ 160, 161]. I would only use it if you’re truly trying to get some type of athletic performance benefits,” Patton continues. “Other than that, your average diet is going to provide enough if you eat animal protein in your diet.” Creatine benefits