CREATINE

CREATINE

Chloe Schweinshaut RD, LDN, CLT

In recent months, few supplements have attracted as much attention and hype as

creatine in the world of nutrition. Creatine has long been a favorite among athletes and fitness enthusiasts looking to improve their performance but with its rising popularity among the general population it’s important to understand how to properly take the supplement. This popularity comes with an overwhelming number of questions, such as when to take it? How much is enough for you? Should it be consumed with any particular foods? How long should you take it for? And of course, what are the benefits of creatine?

What is creatine?

Creatine is a compound that plays a role in providing energy for muscles, especially during short bursts of high-intensity activities. It's commonly used as a supplement, however, creatine is not naturally found in significant amounts in foods. It’s primarily synthesized in the body from amino acids, such as arginine, glycine, and methionine.

When should I take creatine?

Timing of creatine is not as important as consistency. When engaging in intense

activities as first responders do, the body’s creatine reserves quickly diminish. It’s

suggested to have a continuous supply in your muscles to enhance its effects. When discussing whether it is more beneficial to take it before or after your workout there is no right or wrong answer. To dive a little deeper into the timing of both here is a quick overview:

Taking Creatine Before Working Out:

Preloading Muscle Stores: Consuming creatine before your workout can help “preload” your muscles with creatine stores, making it readily available for high-intensity exercises. This can enhance your performance during the workout.

Immediate Availability: When creatine is ingested before exercising, it’s absorbed into your bloodstream and muscle cells, ensuring that there’s a supply of creatine available for your muscles as soon as you start your workout.

Increased Strength and Power: Some individuals report experiencing a noticeable

increase in strength and power during their workouts when they take creatine before exercising. This can be particularly beneficial for activities that require short bursts of high intensity exercise.

Taking Creatine After Working Out:

Replenishing Depleted Stores: Intense exercise will diminish your muscle’s creatine stores. Taking creatine after your workout helps replenish these stores, aiding in recovery and preparing your muscles for the next session.

Enhanced Recovery: Creatine has been suggested to play a role in muscle recovery by helping to reduce muscle damage and inflammation post-workout. Taking it after action might contribute to better muscle recovery.

Combining with Nutrients: Post-workout is also a time when your body is primed for nutrient uptake. Pairing creatine intake with a post-workout meal or shake rich in quality carbohydrates and protein can enhance its absorption and utilization by your muscles.

Dosage: How Much Should I Take Per Day?

The most studied type of creatine, monohydrate, is commonly taken in doses of 3-5 grams per day. To determine the best dose for you, experimentation may be required because your body’s capacity to absorb creatine may vary. Remember that “more” isn’t always better; exceeding the advised dose doesn’t always result in additional advantages and may cause gastric distress.

What to Take Creatine With?

You can drink creatine with water or a beverage high in carbohydrates. Because it can cause an insulin response, pairing them it carbs like juice, fruit or a sports drink may improve its absorption. But it’s not entirely necessary; taking creatine with water is still just as effective.

What Foods are High in Creatine?

While creatine itself isn't found in substantial quantities in foods, certain animal-based foods like red meat and fish are sources of the amino acids that contribute to creatine synthesis in the body. Here are some examples of foods that contain the amino acids needed for creatine synthesis:

1. Red Meat: Beef and pork are particularly high in creatine precursors like arginine and methionine.

2. Fish: Certain types of fish, such as salmon and tuna, also contain the amino acids necessary for creatine synthesis.

3. Poultry: Chicken and turkey can provide amino acids that contribute to creatine production.

4. Dairy Products: Milk and dairy products contain amino acids that can be utilized for creatine synthesis.

5. Eggs: Eggs are a source of essential amino acids, including those needed for creatine production.

6. Other Animal Proteins: Various other animal-based protein sources, like lamb and game meats, also contain the necessary amino acids.

Keep in mind that a balanced diet rich in a variety of protein sources can contribute to overall amino acid intake, which can indirectly support creatine synthesis in the body.

In Summary

As you can tell, creatine is a versatile supplement with an abundance of benefits. The key lies in consistent intake and understanding that it’s a long-term investment in your health and fitness journey. Whether you’re aiming for better athletic performance for first responders, cognitive function, or overall muscle growth, creatine stands as a great supplement to add to your diet.