Recently, I’ve received a lot of questions from people about creatine regarding who should take it, when to take it, how much to take… the list goes on. So I thought would write a quick post about my thoughts on creatine. Up front though, I have to say that not all creatine’s are equal, buy a high quality one and you’ll thank me. Personally I use MRM’s but there are MANY other good options out there.
There’s a lot of chatter out there that you need to have a loading phase with creatine but this is just a load of BS. There’s a nice study from St. Francis Xavier University which showed that if you consume 10 grams of creatine, you’ll piss just under half of it out of your body. Combine that with a second study from Ball State where lower doses showed really nice efficacy without a loading phase and I think we can safely say that ~ 5 grams of creatine daily is enough to generate desired effects.
Is this going to hurt my kidneys?
There are too many studies to list showing that this is NOT a problem. If you have a kidney disease, may be a different story but since 99.9% of people I know don’t have kidney problems, lets just go with no.
Am I going to retain a bunch of water?
Another myth about creatine, especially if you buy high quality stuff and take the recommended 5 grams. If you’re cheap, then your creatine might have some sodium in it which could cause water retention, but again, its the sodium’s fault, not the creatine. If you take a shit load of it, then that’s another story.
Health and performance benefits
Alright, that should prevent anyone from being scared of taking creatine. Now onto the benefits. Most times the fitness industry can’t agree on anything but almost everyone agrees that creatine will improve your output for power sports, high intensity interval training, lactate producing sports, etc. Some people would even tell you it can help with endurance sports which is fascinating. Great review if you want to read more: Creatine and athletic performance
What’s really cool is that there’s an emerging pile of literature showing that creatine has some pretty impressive effects on neurological performance as well. The study referenced here showed that 5 grams per day improved working memory and overall intelligence. Not impressed? How about this study discussing that creatine supplementation in animals provided enhanced protection against models of Parkinson’s, Alzheimer’s and sclerosis… oh yeah, they also lived about 10% longer as well.
Most men are willing to give creatine a try but women are a different story due to fears about excessive bulking. Well there’s a pretty good study from 2003 in the “International Journal of Sport Nutrition and Exercise Metabolism” showing that creatine supplementation improved women’s strength, fat-free mass and body fat levels without any weight gain… which is amazing.
At the end of the day, there appears to be a ton of physical and mental benefits to supplementing with ~ 5 grams of creatine daily. Let me know if you have any questions.