Before I ventured onto TikTok, I was aware of creatine supplements, but it was only after joining the platform that I began to see influencers promoting its advantages for muscle development. There’s even a popular audio clip on TikTok poking fun at how using creatine can help sculpt the perfect derrière.
But what exactly is creatine? And why is it such a favorite among weightlifters?
Understanding Creatine
Creatine (Cr) is a nitrogenous amino acid that occurs naturally in the human body, with a significant concentration in the muscles and brain. When creatine is paired with phosphate, it provides a steady supply of energy to the muscles, boosting endurance and delaying fatigue. Most individuals derive about half of their creatine levels from dietary sources like eggs, red meats, poultry, and fish, while the other half is synthesized in the liver and kidneys. Typically, a meat-eating adult consumes around 1-2 grams of creatine from their meals without additional supplementation.
Numerous types of creatine supplements exist in the market, but the most well-known and commonly endorsed is creatine monohydrate. Available in both powder and pill forms, it holds the title of the most researched and reviewed supplement in the creatine sphere. Chances are, this is the version your favorite GymTok influencer refers to when mentioning their creatine intake.
Benefits of Creatine Supplementation
Creatine supplies a surge of energy to muscles, enabling you to train with greater intensity and for longer durations, while also aiding in quicker recovery. It is particularly beneficial for enhancing performance in high-intensity, short-duration activities such as powerlifting.
Registered dietitian and The Nutrition Lady founder Russender Powell highlights creatine’s popularity among competitive athletes for its energy-enhancing qualities.
“Simply put, creatine acts as an energy booster,” Powell explains. “It enables muscles to undertake more intense work, laying the groundwork for muscle growth. This capacity for higher-intensity workouts can promote muscle enlargement and strength.”
In a 2020 review, the International Society of Sports Nutrition (ISSN) assessed a wealth of peer-reviewed literature on creatine supplementation and affirmed that it is “the most effective ergogenic nutritional supplement available for athletes seeking to enhance high-intensity exercise capacity and gain lean body mass during training.”
“It assists your body in recycling energy more effectively,” Powell remarks. “Thus, athletes or anyone who trains consistently can generate energy more swiftly. If they’re lifting 500 pounds, it’s less taxing on them if they are using creatine.”
Is Creatine Safe to Use?
Creatine monohydrate holds the record as one of the most investigated dietary supplements in the sports world; both the International Olympic Committee and the National Collegiate Athletic Association allow its use among athletes. The International Society of Sports Nutrition reports no scientific backing suggesting that either short-term or long-term use of creatine poses harm to healthy adults when taken in doses of up to 30 grams daily for five years.
Despite a plethora of studies affirming the safety of creatine for healthy individuals, those with liver or kidney dysfunction or diabetes should avoid it.
“It is generally safe,” Powell states, “but individuals with underlying liver or kidney issues may experience complications since nitrogen-containing components can increase strain on these organs. For those with liver cirrhosis, chronic kidney disease, diabetes, or fatty liver conditions, their liver function may already be compromised. It’s advisable to be cautious with such supplements as they can be too demanding on the body.”
However, it’s important to remember that, like many nutritional supplements, creatine supplements are not regulated by the Food and Drug Administration. When taking supplements, there is always a possibility that the product’s quality, quantity, and ingredient list may not align with what is advertised. Due to the lack of federal oversight, there is a chance of consuming a product with fillers or unlisted ingredients.ingredients that may potentially be harmful.
Powell emphasizes that if you decide to experiment with any sports supplements, it is crucial to choose a brand that is certified by an independent third-party organization, such as ConsumerLab or the United States Pharmacopeial Convention. These organizations conduct independent testing to ensure both the purity and effectiveness of supplements.
“They act like external auditors,” Powell explains. “They test for harmful substances in the product and assess the conditions of production; for instance, is it created in a sterile environment? Will this product be effective? Essentially, they perform the functions that the FDA should fulfill for supplements, and they provide certificates to prove that the product has undergone rigorous purity and quality testing.”
Below are two creatine supplements that have passed third-party testing and are NSF (National Sanitation Foundation) certified for sports nutrition.
Considerations Before Starting Creatine
1. It’s not essential for muscle building
While creatine may assist some individuals in achieving their performance objectives, it is not a requirement for muscle development, according to Powell. The key to creatine’s effectiveness lies in the extra training sessions: when muscles recover quickly and possess more energy, individuals can complete more workouts.
If your goal is to increase muscle size, begin by incorporating more resistance training into your exercise routine and aim to consume at least 1 to 2 grams of protein per kilogram of body weight daily.
“Anything that engages the muscles—whether resistance training, weightlifting, or using your own body weight—can contribute,” Powell states. “The most effective way to build muscle is through resistance exercises that fatigue the muscles, helping to establish the foundation for increased muscle mass. Consistent effort leads to increased muscle mass. If you regularly train a muscle group, you’ll see growth, particularly with a consistent approach.”
2. Potential side effects include liver and kidney issues
Bloating, dehydration, diarrhea, elevated blood pressure, weight gain, kidney impairment, and liver damage are among the numerous potential side effects associated with creatine use. While these effects can vary by individual and depend on dosage, the potential risks may outweigh the benefits for some.
As with any supplement, always seek guidance from your healthcare provider before trying it.
3. Creatine isn’t a shortcut, and there’s no magic solution
Similar to other supplements, simply incorporating creatine into your daily routine won’t instantaneously improve your fitness. It may take between 7 to 28 days to notice any changes in energy levels, and Powell cautions that relying on supplements as a shortcut will likely lead to letdowns.
“If you take creatine without engaging in any activity, it won’t benefit you,” Powell asserts. “It serves as a performance booster intended for active individuals; if you remain inactive, you won’t achieve muscle gain. There are no shortcuts!”
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