What are the benefits of Creatine?

When it comes to health and fitness supplements that pack a punch, few can rival creatine. One of the superstars of the supplement world, creatine is a versatile option that offers numerous benefits, whether you’re building muscles or leading a healthier lifestyle.

But if you’re considering adding it into your regime, how much do you know about the health benefits of creatine? We all know about its fitness-focused benefits, but its reach actually goes far beyond the gym. Research shows that creatine also offers a variety of brain and health-related benefits that boost your lifestyle and improve your general day-to-day.

So, whether you’re looking for a supplement that lifts your workout performance or you just want to find something that makes you healthier and improves your cognitive performance, let’s explore the benefits of taking creatine supplements.

What is creatine?

Although it’s probably best known as a supplement, creatine occurs naturally in your body. A compound of three amino acids, it’s produced in your liver, kidneys and pancreas. Its primary function is to provide your muscles with quick bursts of energy.

Creatine increases the regeneration speed of a molecule known as adenosine triphosphate (ATP), which your muscles use to carry and produce energy.

Many people will naturally ingest creatine as part of their diet. It’s found in foods like red meat, fish and poultry. However, the volume of creatine found in these foods is lower and less consistent than in supplements. And of course, not everyone eats meat products.

The added advantage of supplements is that they offer a vegan-friendly way to enjoy the benefits of creatine.

Proven benefits of creatine

Creatine offers many benefits for fulfilling your fitness and lifestyle goals. These include:

Supporting higher energy levels

Improving endurance during intense workouts
Building lean muscle.

While many of the most well-known creatine benefits are related to performance, muscle building and fitness, there’s far more to the story.

Studies increasingly back creatine as a general health supplement that offers benefits beyond making gains in the gym.

Supporting brain and cognitive health

You may be surprised to hear it, but research shows creatine is as good for your mind as it is for your body.

One study found that regularly taking creatine offers cognitive benefits, particularly in those who are suffering from sleep deprivation. Researchers found that a lack of sleep puts your brain under stress, leading to a deterioration in brain performance and processing speed. Results show that creatine can reverse these effects to some degree, improving cognitive performance during periods of fatigue.

Other research suggests creatine could positively impact other brain functions, including boosting short-term memory, intelligence, and reasoning.

Our Creatine 360 is designed with cognitive performance in mind and optimised for brain performance.

How creatine works in the body

We know creatine offers many benefits, but what does it actually do in your body and how does it achieve these results?

Most of our body’s creatine (95%) is found in the muscles. And it’s in the cells of your muscles that creatine does most of its good work.

Creatine helps produce energy through its interactions with your cell’s energy carriers. These energy carriers release energy to allow for the contraction of your muscles while exercising. After this, they need to be recharged, and that’s where creatine steps up to the plate.

The more creatine your muscle cells have, the faster this regeneration process can occur, which means you’ll have more energy throughout exercise, workouts and day-to-day activities.

The role of ATP

To delve a little more into the science, your muscles’ energy comes from a molecule known as adenosine triphosphate (ATP).

Its primary job is to carry the energy your cells need to operate. ATP plays a vital role in your body’s energy cycle by releasing energy quickly. After doing so, it interacts with creatine to recharge and do it all over again, allowing your body an improved flow of quickly released energy, perfect for high-intensity activities.

Types of creatine supplements

There are several types of creatine supplements on the market, all of which are slightly different and claim to have varied benefits:

Creatine monohydrate – The most popular and well-researched form of creatine, composed of one creatine molecule and one water molecule. Usually sold as a powder, creatine monohydrate offers a range of scientifically-proven benefits.

Creatine ethyl ester – Made by combining creatine with ester salts. Some manufacturers claim that this form is more soluble and easily absorbed. However, studies have shown that it offers fewer benefits than creatine monohydrate.

Creatine hydrochloride – Formed through combining creatine and hydrochloric acid, many claim that this form of creatine is more soluble. While this means you need a lower dose, there’s no solid evidence of its benefits for health and fitness.

Buffered creatine – Combines creatine with an alkaline powder, which is designed to reduce potential side effects. However, research shows no real advantage for performance or side effects.

Magnesium chelate – This form combines creatine and magnesium. Studies have shown this form of creatine works, but it offers no real benefit over creatine monohydrate.

Liquid creatine – This typically comes pre-mixed rather than in powder form. The biggest advantage is its convenience for busy lifestyles. However, studies suggest that creatine performs best when mixed immediately before taking, rather than pre-mixed in liquid form.

While there are a growing number of creatine products on the market, each claiming to offer different benefits, creatine monohydrate remains the most well-researched creatine supplement, offering the best evidence-based results.

How to take creatine

Creatine offers a huge number of benefits for your health and fitness, but you need to do your part too. That all starts with knowing how to take creatine to maximise its impact.

Things to consider include:

Routine – Make creatine part of your regular schedule so your intake is consistent and you won’t miss a day.

Dosage – Begin with a loading phase and a higher dosage for the first week to aid saturation in the muscles, before lowering this to a more regular maintenance dose.

Timing – Creatine can be taken at any time of the day, making it a fantastic supplement for a busy lifestyle.

Mixing creatine – Always take creatine with water to aid hydration and absorption. Aside from that, you can mix it with most things – shakes, other supplements, food, or just water. Mix and match flavours too to make creatine time your own.

Common myths about creatine

If you’ve heard a lot about the benefits of creatine, you’ve probably caught a few of the myths too. Although some of these may seem concerning, the reality is that they’re mostly just myths.

Plenty of evidence-based research showcases the health benefits of creatine, while many of the myths have no basis in research.

Does it cause water retention?

One common belief around creatine is that it can lead to weight gain, mainly caused by unexpected water retention.

The reality is less concerning. Studies into creatine and water retention show that the supplement can lead to some short-term water gain. But this is usually only for the first few days as your body adapts to the extra creatine.

Plus, the water retention tends to be in your muscles, not below the skin.

Is it harmful to the kidneys?

The myth that creatine can damage your kidneys comes from an interpretation of research data which shows that creatine levels in your urine can rise when you take the supplement.

Some research examined whether this meant the kidneys would have to work harder to expel higher levels of creatine, which could lead to an overload. But the reality is very different.

One study into creatine and the kidneys concluded that the kidneys filtering out creatine through urine is a sign of healthy organs.

Creatine side effects and safety

Although creatine supplementation is perfectly safe and offers many benefits, some people may still experience side effects.

Some of the potential side effects of creatine include:

Dehydration
Stomach upset and diarrhoea
Muscle cramps.

The good news is that creatine side effects are short-term issues. As your body adjusts to higher creatine levels, side effects will subside.

If you do experience side effects, alter your intake to find what works best for you.

A lower dose of creatine or spreading your intake out over a longer period throughout the day may help to lower the impact of the side effects.

Should you consult a doctor before taking creatine?

For most healthy people, creatine won’t have any adverse effects. But if you have any concerns before you use it, or if you’ve never used it before, it may be helpful to consult your doctor for added peace of mind.

Likewise, if you have a medical condition or have concerns over the potential for side effects and how creatine might impact your health, you should contact your doctor beforehand.

Get the best creatine with Protein Works

Now you know all about the benefits of creatine, why not start your health and fitness journey with Protein Works?

Choose from our classic creatine monohydrate powder, creatine extreme, Creapure or Creatine 360, designed to support the body and mind, and optimised for brain performance. They come in a range of fantastic flavours. Keep it classic with unflavoured creatine, or get more adventurous with Berry Burst, Blue Raspberry Juice and more.

Find your perfect creatine supplement with Protein Works.