The Benefits of Creatine

Creatine has long been utilized by those serious about weightlifting, strength training and athletics as a supplement to maximize their performance. Many people erroneously believe that it is a muscle building supplement in the same vein as whey protein isolate. While studies show that creatine does exhibit traits that assist the building of muscle, it most directly increases athletic performance by providing skeletal muscles with additional energy in order to increase maximum power and performance in high-intensity anaerobic work.

Creatine is actually produced by the human body - it occurs naturally in vertebrates, helping to provide energy to cells especially in the muscle. It achieves this through a relatively simple reaction. Adenosine triphosphate (ATP) transports chemical energy - however, when muscles are at rest, the concentration of ATP therein is only enough to provide a few seconds of contraction. When there are increased energy demands, however, phosphocreatine reacts with adenosine diphosphate (ADP) to create additional ATP. These bonds are temporary, and the compounds eventually return to their normal state. 

As early as the beginning of the twentieth century, scientists discovered that ingesting creatine can greatly increase the body’s natural stores of the compound. Then, in the 1990s, successes in high-visibility events such as the Olympics by athletes that had begun using creatine proved that the supplement has a positive effect on athletic performance. Studies done since then have shown just how dramatic those benefits can be. One review of 22 studies showed an 8% gain in maximum strength and 14% increase in number of repetitions during resistance training with sub-maximal loads. Another review showed that 70% of creatine studies reported seeing a beneficial effect on high intensity training. In one case, creatine supplementation was seen to increase anaerobic power output by as much as 18%.

These impressive gains seem to be particular to the short, intense bursts of activity that anaerobic activity consists of. Weight lifting seems particularly well suited to reaping the benefits of creatine supplementation. In the steady and longer duration aerobic activities such as endurance sports and training, there is little evidence that creatine has an advantageous effect. This would make sense, as ATP production in the aerobic system occurs through a different process altogether.

In normal doses and in healthy adults, studies indicate that short term creatine supplementation is entirely safe. Side effects such as muscle cramps and upset stomach have been reported (mostly when too large a dose has been ingested) but are not the norm. And while studies show no evidence of creatine supplementation causing damage to healthy kidneys, studies suggest that the supplement may exacerbate the symptoms of particular kidney diseases such as polycystic kidney disease and kidney disorders characterized by tissue swelling. As a result, it is suggested that individuals with compromised kidneys refrain from using creatine supplements, as well as those with serious renal disorders.  By and large, however, it seems that creatine is a legitimate and safe method for increasing high intensity anaerobic performance. 

As with all supplements, locating high quality, well researched examples is a must. One such example is IDLife’s Pre Workout formula. As with many premium formulas, the creatine monohydrate within is combined with other ingredients to create an effective and well-balanced supplement. It is also included in formulas meant to be taken following athletic activity (e.g. IDLife Post Workout) to take advantage of its traits that promote muscle building. To get the most out of your workouts, seeing if creatine is right for you would be highly recommended. 

Until next time, keep reaching for that healthy, happy life you deserve!


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