Creatine Uncovered: the Secret to Better Health

Running every state over the course of a lifetime provides an amazing opportunity for growth and continued education. During my first half marathon, I ran a few miles beforehand, drank some water, and then just winged it. My young age gave me the benefit of finishing the race, but as I’ve grown older, I’ve really investigated how to improve my performance. Enter Creatine. Stored primarily in the muscles, Creatine acts as a quick source of energy during intense activities.

Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish, and it’s synthesized in the body from amino acids. (check out all you need to know about Macronutrients and Micronutrients here). However, our bodies don’t store much creatine, and dietary intake alone often falls short of optimal levels—this is where supplementation comes into play. Known primarily as a favorite among athletes, creatine is now recognized for its broader health benefits, making it relevant to anyone seeking to optimize their well-being. This increase in performance and brain function has led me to try adding creatine to my daily regimen.

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The Benefits of Creatine Supplementation

Creatine is well-known for improving athletic performance, particularly in high-intensity, short-duration activities such as weightlifting, sprinting, or CrossFit. Supplementation increases the availability of phosphocreatine in the muscles, allowing you to train harder and recover faster. For those aiming to build or maintain muscle mass, creatine is a game-changer. By increasing water retention in muscle cells and enhancing protein synthesis, creatine promotes faster muscle growth and repair. It’s also shown to reduce muscle damage after intense exercise.

Creatine supplementation and Brain Health

Emerging research highlights creatine’s role in brain health. Creatine helps supply energy to brain cells, supporting cognitive function, particularly under conditions of stress or sleep deprivation. It’s even being explored as a therapeutic aid for neurodegenerative diseases like Parkinson’s and Alzheimer’s. Even if you’re not hitting the gym daily, creatine can still be a valuable addition to your routine. It boosts energy availability at the cellular level, which can translate to better stamina for day-to-day tasks or outdoor adventures.

Is Creatine safe?

One of the best things about creatine is its safety profile. Studies have consistently shown that creatine is safe for long-term use in healthy individuals when taken at the recommended doses. The typical regimen involves a loading phase of 20 grams per day for 5–7 days, followed by a maintenance dose of 3–5 grams daily. It’s best absorbed when consumed with a source of carbohydrates, as this enhances uptake into muscle cells.

With safety profile being pretty benign, here are a few side effects to note. Creatine draws water into your muscle cells, which can lead to temporary water retention and an increase in body weight. This is not fat gain but can make you feel bloated or heavier. Some people experience stomach discomfort, cramping, diarrhea, or nausea, especially if they take too much creatine at once. These symptoms can often be mitigated by splitting the dose throughout the day and drinking plenty of water. I already have a very sensitive gut, so spreading smaller doses throughout the day is critical to implementing creatine into my routine.

Top Food Sources of Creatine

1. Red Meat

   • Beef, pork, and lamb are excellent sources of creatine, as it is stored in the muscles of animals.

   • Content: Approximately 3–5 grams of creatine per kilogram of raw meat.

2. Fish

   • Fatty fish like herring, salmon, and tuna contain significant amounts of creatine.

   • Content: Herring has about 6–10 grams of creatine per kilogram, while salmon and tuna have around 4.5 grams per kilogram.

3. Poultry

   • Chicken and turkey also provide creatine but in lower amounts than red meat.

   • Content: Around 3 grams per kilogram of raw meat.

4. Pork

   • A versatile option with a comparable creatine content to beef.

   • Content: Approximately 5 grams of creatine per kilogram.

Timing and Absorption

• Best Time to Take Creatine: Post-workout with a meal containing carbohydrates and protein, as insulin helps transport creatine to muscles.

• Hydration is Key: Adequate water intake improves absorption and reduces the risk of cramping or bloating.

Creatine is more than just a gym supplement; it’s a versatile tool for supporting physical and mental health at every stage of life.

Have you tried adding creatine to your daily regimen? Let us know how it has worked for you!