What Is Creatine and How It Boosts Your Performance

Today, we’re giving you the skinny about what is creatine and there’s an unexpected Chris Hemsworth in Thor from Marvel connection — seriously!

What’s the most important thing that you know about creatine?

What Is Creatine?

Creatine is a supplement that has gained immense popularity among athletes, bodybuilders, and fitness enthusiasts over the years.

Our creatine favorite is Thorne but we’ll tell you more later.

If you’re new to the world of fitness or just looking to optimize your workout routine, understanding what creatine is and how it can benefit you is essential.

It’s not Ozempic for weight loss.

In this guide, we’ll delve into what is creatine, the science behind creatine, its various forms, benefits, dosage recommendations, and potential side effects.

Here’s the skinny on what is creatine!

What is Creatine?

You’re wondering what is creatine? Creatine is a naturally occurring compound found in red meat and fish; it can also be synthesized in the body from amino acids like arginine, glycine, and methionine.

It plays a pivotal role in the production of adenosine triphosphate (ATP), which is the primary energy currency of cells. ATP provides the energy necessary for muscle contractions. Muscle contractions occur during high-intensity, short-duration activities like sprinting, and jumping.

Got it?

Now let’s get specific.

Forms:

There are many different forms of creatine.

Creatine is available in various forms, each with its unique properties and benefits:

Creatine Monohydrate: This is the most common and well-researched form of creatine. It is highly effective and cost-efficient, making it a popular choice among athletes.
Creatine Ethyl Ester: This form is marketed as having better absorption, but research suggests it may not be more effective than creatine monohydrate.
Creatine Nitrate: This version combines creatine with nitric acid, potentially enhancing vasodilation and muscle pumps. However, more research is needed to confirm its superiority.
Creatine HCL (Hydrochloride): This form is claimed to have better solubility and reduced bloating compared to creatine monohydrate. It’s a good choice for those who experience digestive issues with other forms.
Buffered Creatine: This type is designed to have a higher pH level, reducing the conversion of creatine to creatinine (a less useful byproduct) in the stomach.
Creatine Magnesium Chelate: It combines creatine with magnesium for potential additional benefits related to muscle function and recovery.

Creatine Monohydrate

Digging into creatine unveiled a ton of information about the first type of creatine we listed : Creatine monohydrate.

Creatine monohydrate is one of the most extensively researched and widely used forms of creatine in the realm of sports nutrition and fitness supplementation.

This white, odorless, and crystalline powder has gained immense popularity for its proven efficacy in enhancing muscle performance and growth.

Creatine monohydrate works by increasing the body’s phosphocreatine stores, which serve as a rapid source of energy during short bursts of intense physical activity. Athletes and bodybuilders often turn to creatine monohydrate to boost their strength, power output, and endurance, making it a staple in their supplementation routines.

What sets creatine monohydrate apart is its cost-effectiveness and scientific backing.

It has been the subject of countless studies, consistently demonstrating its ability to improve performance in activities like weightlifting, sprinting, and high-intensity interval training.

Additionally, it is well-tolerated by most individuals and has a minimal risk of side effects when used within recommended dosage guidelines.

Whether you’re an elite athlete or a casual gym-goer, creatine monohydrate remains a trusted choice for those seeking to maximize their exercise performance and achieve their fitness goals.

How Does Creatine Work?

Creatine primarily works by increasing the body’s phosphocreatine stores.

During intense exercise, especially in activities requiring short bursts of power, such as weightlifting or sprinting, the muscles use ATP rapidly.

When ATP is used up, it is regenerated from phosphocreatine stores. Creatine helps increase these stores, allowing for quicker ATP regeneration and, in turn, improved performance.

Knowing how does creatine works gives a better idea of what is creatine?

Creatine Benefits

The benefits of creatine are numerous. We’ve narrowed down a few creatine benefits for your reading pleasure.

Enhanced Strength and Power: Creatine supplementation has consistently been shown to increase strength and power output during resistance training and high-intensity activities.
Muscle Growth: Creatine can promote muscle hypertrophy by enhancing protein synthesis and cell volumization, leading to increased muscle size.
Improved Exercise Performance: Athletes often report improved performance in activities like sprinting, jumping, and weightlifting when taking creatine.
Increased Endurance: Some studies suggest that creatine may improve endurance in activities with repeated high-intensity efforts, such as interval training or team sports.
Brain Health: Emerging research indicates that creatine may have cognitive benefits, potentially improving brain function and memory.

Dosage Recommendations

The standard creatine monohydrate dosage is typically a loading phase of 20 grams per day (split into 4 doses) for 5-7 days, followed by a maintenance phase of 3-5 grams per day.

However, some individuals skip the loading phase and simply take 3-5 grams daily from the start, with still effective results.

Of course, you must consult a doctor before trying any medication or supplement.

Creatine side effects

Remember, creatine is generally considered safe when used as directed.

Creatine side effects exist, and some individuals may experience:

Digestive Issues: Some people may experience stomach cramps, bloating, or diarrhea. This can often be mitigated by using a different form of creatine or by spreading the dosage throughout the day.
Weight Gain: Creatine may lead to a slight increase in water retention in the muscles, resulting in a temporary weight gain of a few pounds. This is not fat gain but rather increased muscle hydration.
Kidney and Liver Health: Creatine supplementation does not appear to have adverse effects on kidney or liver function in healthy individuals. However, those with pre-existing kidney issues should consult a healthcare professional before use.

Best Creatine Supplements:

When it comes to choosing the best creatine supplement, it’s essential to consider factors such as purity, quality, and the specific form of creatine used. Creatine monohydrate is the most extensively researched and widely used form, making it a top choice for many.

Additionally, reputable brands like Thorne Creatine and Optimum Nutrition Creatine have gained popularity for their commitment to quality and rigorous testing.

Look for products with minimal additives and contaminants, and consider your individual needs. Whether it’s a plain creatine monohydrate or a product that combines creatine with other performance-enhancing ingredients.

Thorne Creatine

Thorne Creatine is a premium dietary supplement produced by Thorne Research, a renowned company known for its commitment to producing high-quality, science-backed nutritional products.

Thorne Whey Protein Isolate is another favorite in the community.

As it turns out, Thorne Creatine is no exception, as it exemplifies their dedication to providing athletes and fitness enthusiasts with top-notch supplements.

This product is formulated with pure creatine monohydrate, the most well-researched and trusted form of creatine available in the market. Thorne Research ensures that their creatine is free from contaminants and additives, meeting the highest standards of purity and quality.

What sets Thorne Creatine apart is its commitment to transparency and quality control.

Thorne Research rigorously tests its products for purity, potency, and consistency, and they provide detailed information about the sourcing and manufacturing process, making it a trustworthy choice for those seeking a reliable creatine supplement.

Whether you’re an elite athlete or someone looking to enhance their workout performance, Thorne Creatine is a product that can help you achieve your fitness goals with confidence and peace of mind.

Celebrities and Creatine

Celebrity trainers know the skinny about creatine and its importance.

It isn’t all about creatine, according to Luke Zocchi who trained Chris Hemsworth for Thor in the Marvel series.

According to Insider, Zocchi said, “People think things like protein shakes and creatine make a big difference, but that’s only about 5% of the equation.”

Creatine and BCAA are still essential for building muscle.

Creatine Loading Phase:

The creatine loading phase is a common practice among athletes and individuals seeking rapid results.

During this phase, one typically consumes a higher dose of creatine, around 20 grams per day, for 5-7 days.

The aim is to saturate muscle cells with creatine quickly, leading to faster benefits such as increased strength and power.

While the loading phase can be effective, it’s not necessary for everyone. Some individuals achieve similar results by starting with a lower, maintenance dose of 3-5 grams per day and gradually increasing their creatine levels over time.

Creatine Cycling:

Creatine cycling involves periodically discontinuing creatine supplementation to avoid potential downregulation of natural creatine production in the body.

Cycling protocols can vary, but a common approach is to cycle off creatine for 4-8 weeks after using it continuously for several months.

This practice may help maintain the body’s responsiveness to creatine, although research on its effectiveness is mixed.

The decision to cycle creatine should be based on individual goals and preferences.

Creatine Research:

Creatine has been the subject of extensive scientific research, with numerous studies exploring its effects on exercise performance, muscle growth, and potential health benefits.

Research has consistently shown that creatine can improve strength, power, and muscle size in various populations, from athletes to older adults.

Furthermore, ongoing research continues to investigate creatine’s potential cognitive benefits. These new scientific findings making it an exciting area of study in sports nutrition and neuroscience.

Vegetarian Creatine Sources:

While many people associate creatine with animal products like meat and fish, there are vegetarian sources of creatine available. These include creatine supplements derived from vegan-friendly sources such as synthetic production or fermented bacteria.

These options provide an ethical and dietary choice for individuals who follow vegetarian or vegan lifestyles. It allows these people to benefit from the performance-enhancing effects of creatine without compromising their dietary principles.

Creatine Safety:

Creatine is generally considered safe for most individuals when used as directed. Numerous studies and long-term monitoring have not shown any significant adverse effects on kidney or liver function in healthy people.

However, it’s crucial to follow recommended dosages and consult a healthcare professional if you have underlying medical conditions or concerns.

Staying adequately hydrated is also essential to prevent potential digestive issues like bloating.

Digestive issues can occur with creatine supplementation. When used responsibly, creatine is a safe and effective supplement for enhancing physical performance and achieving fitness goals.

Bottom Line

Creatine is a well-researched and widely used supplement that offers a range of benefits for athletes and fitness enthusiasts. It enhances muscle strength, power, and growth while potentially improving endurance and cognitive function.

When used correctly and in appropriate dosages, creatine is generally safe and can be a valuable addition to your fitness regimen.

Before trying creatine, consult with a medical professional. This page does not contain medical advice, but instead, compiles information from other sources.