is it safe to take creatine for better workouts?
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some users of creatine report stomach cramps and bloating after use. getty
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creatine and workouts seems to be the match made in fitness-influencer heaven. a supposed muscle growth booster, water retainer, and recovery aid, this easily-available supplement is popular for a reason. but do these claims have any backing in science, or is it all just talk?
where does creatine come from?
in nature, creatine is mostly found in seafood and red meat, however, the levels of creatine in these foods are much lower than what is sold in supplement shops, according to the mayo clinic.
creatine is an amino acid, which are types of molecules that combine to form proteins in the body. amino acids usually aid the body in breaking down foods, repairing tissue, and growing muscle.
the human body can naturally produce about one gram of creatine per day, through combining the amino acids glycine, arginine and methionine in the kidneys and liver. those looking to increase their intake of creatine naturally should stick to fish, steaks, and chicken.
creatine supplement comes in both pill and powder forms to choose from, in varying flavours. creatine is generally produced through heating and pressurizing sarcosine, a salt, and cyanamide (not to be confused with the poison cyanide.) the product is then vacuum dried and milled, to create a fine powder that can easily dissolve.
creatine does help muscles do more work
creatine helps muscle cells produce energy — useful during heavy lifting and exercise.
there is evidence that creatine supplement use may allow an athlete to do more work during reps, meaning they get a bigger gain in a shorter amount of time, reports the mayo clinic. a 2002 study published in the national library of medicine says creatine can increase muscles phosphocreatine stores, which essentially are holding cells for the energy required for contracting or moving muscles.
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another study from 2006 says the supplement can alter cellular pathways that lead to new muscle growth, and can lead to the formation of protein that creates new muscle fibres. this can lead to better muscle repair post-workout, which is useful if you want your next workout to be as impactful as the first. the acid can also reduce the frequency of injuries, improve bone health, and even improve cognition and brain health.
not safe in “significant amounts”
some users of creatine report stomach cramps and bloating after use. and when someone uses too much, there is potential for weight gain, water retention, and other adverse effects. it should be noted that often the goal of using creatine is to gain weight, though generally, that is through gaining muscle mass and not water retention.
although creatine is largely considered safe for athletes and healthy people looking to exercise and get a bit of an edge with supplements, it’s possible that people with kidney problems could be at risk of worsening their kidney function when using creatine, although this effect is not seen in healthy populations.
as with all supplements, it’s important to talk to your doctor and not take more than the recommended dose. one case study refers to a patient who ingested “significant amounts of creatine,” which contributed to acute liver failure. according to everyday health, studies have shown that creatine in the amounts of three to five grams per day is safe, and that although higher levels haven’t shown negative effects, there isn’t enough data to prove long-term safety.
when should i take creatine?
there are differing ideas about when the best time to take creatine is. some swear by taking it before a workout, others say afterwards is necessary. and then there are some who just take it whenever they can.
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those in the ‘before’ camp say it is best to top off your phosphocreatine stores before depleting them with a workout, while those who prefer to use creatine after a workout claim that since creatine aids in muscle recovery, it is best to take it after getting a sweat on.
taking creatine on rest days may also help ensure phosphocreatine levels are topped up for the morning workout.
chris arnold is a toronto-based writer.
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