Creatine is next to protein shakes, the food supplement most used by top athletes. It is also the supplement with the most studies conducted. Sufficient reason for us to dedicate an article to it, in which we delve a little deeper into the workings of creatine, what side effects you can expect, and what a safe intake schedule is.
What does creatine do
Creatine is a supplement that can contribute to more energy in muscle cells. This is achieved by getting more ATP, or adenosine triphosphate, into the muscles. ATP is used in the muscles as an energy source, which, upon release of energy, is converted into ADP, or adenosine diphosphate. Supplementation with creatine ensures that the ADP is converted back into ATP. This can result in more strength, more muscle mass, and more energy during sports activities.
Creatine intake schedule
To use creatine safely, it is advisable to do so through an intake schedule. Incorrect use of this supplement may lead to less favorable results, hence this intake schedule.
Firstly, a loading period for creatine is not necessary but is recommended. The loading phase is a concept that assumes that the creatine in the muscles must ‘load’ for a week by taking a higher dose in this first week. Various studies show that this loading phase is not necessary because you can also saturate the creatine levels in the muscles with a regular dosage.
It just takes a little more time to reach this saturation point.
- As mentioned, a loading phase is not necessary but recommended. Therefore, we start the first week with a loading phase of approximately 10 grams per day. Do this for the first 5 to 7 days.
- Take the creatine daily at the same times. So, if you start in the morning with 10 grams of creatine, continue to do so every morning. By the way, it doesn’t matter at what times you take creatine.
- On training days, take creatine immediately after your workout. This ensures better absorption of creatine into the muscle cells.
- On non-training days, take creatine at the same times you started with.
- After the first week, transition from 10 grams of creatine per day to about 5 grams per day. If all goes well, you should notice that you are much stronger after the first week.
- Do this for a period of 2 to 3 months. When you stop taking creatine, you should take the same period without creatine.
Creatine side effects
In the opening of this article, we described the popularity of this supplement. In addition, many studies have been conducted on creatine. These studies have shown that creatine is safe for healthy individuals. In a study that lasted 2 years, it was even concluded that creatine is safe for people with Parkinson’s disease. These individuals were administered 4 grams of creatine daily, and no side effects were observed during the study. It should be noted, however, that creatine can lead to stomach and intestinal complaints in some cases.
What we often hear is that creatine can be harmful to the kidneys. This is partly true because creatine is broken down into the waste product creatinine, but if you adhere to the guidelines, you don’t have to worry about potential kidney damage.
Does creatine work for everyone
There are cases of people using creatine but not noticing its effects. A very small group of athletes may not saturate the muscle cells with creatine, even if the loading phase is extended.
Water retention
When you increase the amount of creatine in muscle cells, an imbalance in osmosis occurs. To restore this balance, cells absorb more fluid, which can lead to a weight gain of 2 to 2.5 kilograms. As a result, you often appear slightly fuller and puffier, but these effects disappear when you stop supplementing with creatine.
Creatine and hypertrophy
Another property that can contribute to more muscle growth by administering creatine is that creatine can contribute to an increase in the growth of muscle cells, also known as hypertrophy. Creatine does this because of its anti-catabolic effect, as it reduces the breakdown of proteins during training and increases the IGF-1 hormone in the muscles.
Saturation point
In the loading phase, you actually achieve the saturation point of creatine in the muscles. This saturation point varies from person to person because it depends on the amount of creatine already present in the body. After all, creatine is also present in our food, such as meat and fish, and is therefore already present in many people’s bodies. Vegetarians have lower creatine levels and therefore have a longer loading phase than people who eat meat. It is pointless to administer more creatine than your saturation point. The body cannot handle more than 25 to 35 percent of the normal level of creatine present in the muscles.
