Today we are revisiting a topic we’ve talked about in the past – creatine. Back in episode 121, we touched on creatine briefly and explained it like you’re five. But now we’re back to get all deep about one of the most widely-used supplements, creatine! What is it? What does it do? And the question EVERYONE asks – When should you take it? LET’S DISCUSS.

WHAT IS CREATINE?

Creatine supplies energy to your muscles. Many people use it to build strength and promote brain health. Creatine is safe for most people to take, but you should always ask your doctor before you add a new supplement to your daily routine.

1. Creatine is a natural source of energy that comes from three amino acids and helps your skeletal muscles flex. It helps create a steady supply of energy in your muscles, so they can keep working… especially when you’re exercising.
2. About half of your body’s daily creatine supply comes from your diet in foods like: red meat, seafood, and animal milk.
   • If you’re vegetarian or vegan, you’re noticing that your diet isn’t rich in these items… that means it’s especially important for you to supplement creatine in your diet if you’re working on seriously improving your fitness.
3. Your body makes the other half of your daily need in-house with your liver, kidneys, and pancreas. They provide about 95% of the creatine to your muscles to use during physical activity.
   • The rest goes to your heart, brain, and other tissues.
4. Creatine comes in many forms: powders, tablets, capsules, liquids, energy bars… the list is a long one. We prefer Creatine Monohydrate powder, it’s the cheapest, most common option and it does a really good job of giving you what you need without bleeding your bank account dry.
   • Is it safe to take creatine?
     • Generally, yes. UNLESS you are pregnant or breastfeeding, if you have diabetes, kidney disease, liver disease, or if you have bipolar disorder – creatine has been linked to increased risk of mania. This is why you should always talk to your doctor before adding a supplement to your daily intake.
     • It’s been found that creatine supplements can benefit people with neurodegenerative diseases, diabetes, osteoarthritis, fibromyalgia, conditions that affect creatine metabolism, conditions that affect how creatine transports in your body, and insufficient blood flow to hyour heart.

WHAT DOES IT DO?

Taking creatine as a supplement is very popular among athletes and bodybuilders. They use it to gain muscle, enhance strength, and improve exercise performance

1. When you supplement, you increase your stores of phosphocreatine. This is a form of stored energy in the cells. It helps your body produce more of a high energy molecule called ATP.
   • ATP is often called the body’s energy currency. When you have more ATP, your body can perform better during exercise
2. Creatine also alters several cellular processes that lead to increased muscle mass, strength, and recovery
   • Boosted workload. It enables more total work or volume in a single training session, a key factor in long-term muscle growth.
   • Improved cell signaling. It can increase satellite cell signaling, which aids muscle repair and new muscle growth.
   • Raised anabolic hormones. Studies note a rise in hormones, such as IGF-1, after taking creatine.
   • Increased cell hydration. Creatine lifts water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth.
   • Reduced protein breakdown. It may increase total muscle mass by reducing muscle breakdown.
   • Lower myostatin levels. Elevated levels of the protein myostatin can slow or inhibit new muscle growth. Supplementing with creatine can reduce these levels, increasing growth potential.
   • Creatine supplements also increase phosphocreatine stores in your brain, which may promote brain health and improve symptoms of neurological disease.
3. It helps speed up muscle recovery. When you exercise, you create micro-tears in your muscle fibers… as you recover those tears heal and your muscles get stronger. Creatine helps activate satellite cells in your muscles which help the tears heal.

WHEN SHOULD YOU TAKE IT?

1. Every body is different, how much you take and how often is going to depend on a few different things… there are quite a few studies that say as long as you take it a couple hours before or after your workout, you’re fine.
   • There are also studies that say you should take it right after, and other studies that say as long as you take it on a daily basis, you’re fine. SO. You decide what’s best for you.
2. To load or not to load? Eh. That’s up to you. Many sources say it isn’t necessary but some people still swear by it, so you’re on your own there. 
3. Creatine is a relatively safe supplement, however if you experience any side effects like: Dizziness, nausea/vomiting, diarrhea, or excessive sweating… cut your dose  in half and take part in the morning and part at night.

Some studies show that people who take creatine supplements may gain an extra two to four pounds of muscle mass during four to 12 weeks of regular exercise than people who don’t take creatine… that could be YOUR extra two to four pounds of muscle mass! Go get ‘em, Meathead!