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What Is Creatine: Benefits, Side Effects, and How It Can Boost Your Training

What is Creatine - BIA Athletics Personal Training

What is Creatine?

Creatine is a naturally occurring compound found in meat, and it plays a key role in producing energy within your muscles. Your body makes some creatine on its own from amino acids, but supplementation can help boost creatine levels. By increasing creatine stores, you may experience improved strength, power, and muscle endurance, all of which are vital in personal training and intense workouts.


How Does Creatine Work?

When you perform high-intensity exercises, like lifting weights or sprinting, your muscles rely on ATP (adenosine triphosphate) for energy. Creatine helps replenish ATP quickly, allowing you to push harder and last longer in those crucial sets. Creatine essentially acts as an energy reserve, ready to kick in when you need it most, allowing for better performance and faster recovery.


Key Benefits of Creatine


  1. Boosts Strength and Power:

    Supplementing with creatine can increase muscle phosphocreatine levels by 10-40%, helping to improve maximal power, strength, and endurance during high-intensity workouts. This means you can push through those last few reps with greater power!

  2. Enhances Recovery:

    Creatine helps restore phosphocreatine levels between sets, especially during brief rest periods. That means you can train at a higher intensity with less downtime.

  3. Supports Muscle Growth:

    Creatine not only fuels your muscles but also promotes cellular swelling, which can signal muscle growth. Studies show it may activate satellite cells, which are essential for muscle repair and growth.

  4. Improves Cognitive Function and Reduces Cramping:

    Some research shows creatine may improve cognitive function and reduce muscle cramps, especially in athletes under intense physical stress.


Creatine Myths vs. Facts


  • Creatine Causes Hair Loss?

    No, creatine doesn't cause hair loss. Although an older study linked creatine to an increase in DHT, a hormone associated with hair loss, this connection has not been confirmed by further research.

  • Water Retention and Weight Gain

    It's a common misconception that creatine causes water retention. Studies show that any increase in water weight is temporary and minimal with regular use, and creatine does not lead to fat gain.


Is Creatine Safe?

Creatine has been shown to be safe, even with long-term use. While it may slightly elevate creatinine levels—a marker often used to assess kidney health—this does not indicate kidney damage. However, if you have a pre-existing kidney condition, consult your healthcare provider before starting creatine.


How to Take Creatine


  • Type:

    Stick with creatine monohydrate, the most studied and effective form. It’s also generally the most affordable.

  • Dosing:

    You can start with a loading phase of 20 grams per day, spread across 5–7 days, to saturate your muscles quickly, followed by a maintenance dose of 3-5 grams daily. Alternatively, skip the loading phase and take the maintenance dose, as you’ll achieve the same effect over time.

  • When to Take It:

    Timing isn't critical, but consistency is key. Some studies suggest taking creatine post-workout may be beneficial, though the difference is minimal. Just ensure daily intake for best results.


Should You Add Creatine to Your Fitness Routine?

For many, the answer is a resounding yes! If you're looking to increase strength, muscle mass, and endurance, creatine is a simple yet effective way to boost your performance. Remember, always choose high-quality, third-party tested supplements to ensure you’re getting what you pay for.


Incorporating creatine into your routine could be the step you need to break through those plateaus and reach your next personal best in the gym. Whether you're looking to lift heavier, sprint faster, or recover quicker, creatine can be a powerful tool to help you achieve your fitness goals.


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