Nutriworks Guide to Creatine Supplementation
Rather than following trends, it is important to understand how a supplement works and whether it truly aligns with your body, lifestyle, and goals. Let’s take a closer look at creatine through a balanced, educated lens, so you can make an informed decision for yourself!
Chances are, you have heard about creatine lately, either on social media, at the gym, or in conversations with friends, family members, or even health providers. As its popularity continues to rise, it is natural to wonder: What exactly is creatine and is it something that could benefit you?
Rather than following trends, it is important to understand how a supplement works and whether it truly aligns with your body, lifestyle, and goals. Let’s take a closer look at creatine through a balanced, educated lens, so you can make an informed decision for yourself!
What is Creatine?
Creatine is a naturally occurring compound found in your body, with most of its nutrients stored in your muscles as well as a smaller percent in your brain. Your body produces small amounts on its own, and it’s also obtained through animal products like red meat, poultry, and fish. Its primary role is to help your body produce quick energy (in the form of ATP) during short, high-intensity movements.
Does Creatine Support Performance?
Creatine has been a popular supplement in the weightlifting world for decades, but research has expanded benefits to other sports. Think of it this way: more energy available for contracting/working muscles = more power output/less fatigue = better performance and recovery.
Now, it’s important to note that creatine isn’t magic. It does not directly build muscle, strength, or performance on its own! But it can help you train harder and recover better, which can result in greater muscle growth and overall progress over time.
Emerging research also suggests creatine helps support cognitive function as your brain can also utilize creatine as an energy source. Supplementing may help with:
Mental fatigue, especially during stress or sleep deprivation
Focus and reaction time
Tasks requiring short bursts of concentration or problem-solving
Who Might Benefit from Creatine?
You do not HAVE to supplement with creatine. In fact, if you are just starting your health journey or are primarily focused on a weight/fat loss goal, adding a supplement is one of our last recommendations. Supplements are meant to enhance healthy habits, not replace them. Instead, focus on balancing your nutrition (e.g. consuming adequate protein, fiber, and fluids throughout the day), getting good quality sleep, and getting active consistently first!
If you’ve already established these basics, supplementing may be effective if you are:
Focused on strength training and/or a muscle building goal
An athlete participating in short, explosive activities such as sprinting, lifting, or high-intensity interval training
An endurance athlete looking for an extra kick power up hills, sprinting across the finish line, and/or staying strong in the gym
Someone returning to exercise after time off, looking to rebuild strength and consistency
Following a vegetarian, vegan, or plant-based diet as this eating pattern limits creatine food sources
An older adult working to reduce age-related muscle loss (sarcopenia), fatigue, and/or cognitive decline
Is Creatine Safe?
Creatine is one of the most well-researched supplements available and is considered safe for healthy individuals when taken at recommended doses. Some people may notice a slight increase in scale weight due to water being stored in the muscles, but this typically subsides and IS NOT FAT GAIN. If you have a pre-existing medical condition, you should always consult with your sports dietitian or other healthcare provider before starting a new supplement.
Creatine Supplement Recommendations
Type: Creatine Monohydrate. This is the most well studied, as well as the cheapest form. Brands marketing other forms as “superior” are out for your money
Dosing: 3-5 grams per day is typically enough to achieve results and is well-tolerated
Timing: Any time of the day, consistency is more important than timing
Loading Phase: You may hear people recommend a “loading phase,” which simply means taking a higher dose (20 grams per day) when you initially begin supplementing. This is not required and may lead to GI distress
Hydration: Fluids are very important when supplementing with creatine so make sure you are hitting your fluid goal for the day
If you’re still feeling unsure about supplementing with creatine, talk with your Nutriworks dietitian about adding this to your routine!