Creatine continues to be a hot topic. I wrote a post about creatine a while back, but wanted to expand upon it as it has become more mainstream. I get a lot of questions about this supplement from family, friends, and clients. I thought I would share the most common questions I get and my response.
Why does there seem to be a push for women in particular be supplementing with creatine?
Women naturally have about 70-80% LESS intramuscular stores than men. Many women typically consume less dietary creatine than men (it’s found mainly in red meat and seafood) and supplementation can increase muscle creatine stores by ~20%. So it’s even more important for women who consume little or no animal protein. It’s can also be very beneficial for women as we age because we can experience increased muscle protein breakdown, slower recovery (after workouts) and are at higher risk of muscle and bone loss. Strength training + creatine can help.
What is the difference between creatine and creatinine?
There is often confusion between the two and what creatinine lab values mean. Creatinine is a byproduct of the natural breakdown of muscle tissue and protein metabolism. It is used as a waste product marker and the lab value can tell us how the kidneys are functioning. If your creatinine levels are high that does not mean you don’t need to supplement creatine, it can likely mean you’re dehydrated and kidneys are working overtime.
Also it’s important to note, if you add your creatine to water or another beverage and do not drink it right away- it will turn into creatinine (not a usable form) after a few hours or even sooner if let in warm temperatures. Therefore, it’s important to consume creatine ASAP when mixed into something.
Should I take creatine if I don’t strength train? Will it still help be get lean?
In order for creatine to provide muscular health benefits you have to be strength training in conjunction with taking the supplement. You don’t have to strength train every day, but ideally 3-4 x week and taking creatine daily. Creatine can help with body composition, along with proper diet and exercise, but it isn’t a magic supplement.
Best way to take in creatine? Are gummies as effective as the powder?
Creatine should be taken daily, even on days you don’t exercise, as you want to keep the muscles saturated. It doesn’t matter when in the day you take it (pre or post workout) when ever you can fit it in works. I think gummies are better than not taking the supplement at all if that is the only way you can take it, but powder form is superior in quality and much cheaper.
It’s important to note that there was a recent study on creatine gummies- they were 3rd party tested and the study found that 2/3 of the gummy brands contained virtually no creatine! Several of these brands claimed they contained 5g per serving, but testing showed <0.5% of the stated amount. Why? Because manufacturing heat and processing can degrade sensitive compounds- ex. turning creatine into creatinine (not a useful form). Gummies are also more expensive, and you’re paying more for fillers, added sugars, as well as the convenience. Lastly, if you’re trying to aim for a higher dose like 10g+ for potential cognitive benefits- that will result in A LOT of gummy consumption.
Creatine monohydrate powder is the gold standard supplement.
Will it make me gain weight or get bulky?
No it will not make you bulky- just like lifting weights will not make you bulky. Muscle size is determined by your training, diet, and hormones of course. A creatine supplement will support strength and power.
Some women may see a very small weight change, usually around one pound, due to increased water retention in the muscle. You did not gain fat from the supplement and it’s usually temporary.
Does it really help with cognition and brain health?
It can and I’m sure there will be a lot more research in this area to come! This is one study that shows potential cognitive benefits for people who are sleep deprived (think new moms, shift workers, travel, etc).
Does it matter when I take it? ex. before or after a workout?
Timing does not matter- you just want to take it consistently (daily)!
How much should I take?
A daily dose of 3–5 g will fully saturate muscle creatine stores within about a month. If you have any GI side effects you can start with a lower does 1-2g and work your way up. GI side effects are not common and could be due to high dose or poor quality supplement.
What did I miss?? Drop any unanswered questions below!
xx, A
Leave a Reply