17/06/2025
SHOULD I TAKE CREATINE?
It depends. Creatine alone cannot compete with Mac n' Cheese, Bud Light, or inconsistent physical training.
There is no supplement that can outdo poor habits.
Adequate protein intake, quality nutrition, and consistent physical training have always been, and will always be, the foundation for intentional muscle gain. Supplements ADD to these things.
There are many things that can cause people to lose weight and their muscle, without taking habits into account, but there is nothing to my knowledge that will build a fit physique without taking habits into account. If there were such a thing, it would be sold out or unaffordable.
So, what does creatine supplementation do, and what are the benefits?
Creatine is a naturally occurring compound found in muscle cells. It plays a crucial role in energy production, particularly during high-intensity exercise.
The primary reasons to take creatine are to enhance athletic performance and promote muscle growth.
Why You Might Consider Taking Creatine
Energy Production: Creatine helps produce adenosine triphosphate (ATP), the primary energy currency of cells. During short bursts of intense activity, like weightlifting or sprinting, your body uses ATP rapidly. Creatine helps replenish ATP stores, allowing you to perform more work before fatigue sets in.[1]
Muscle Growth: Creatine can promote muscle growth through several mechanisms. It can increase the water content in muscle cells, leading to a "cell volumization" effect, which may stimulate protein synthesis. It can also help reduce muscle protein breakdown.[2]
Improved Strength and Power: By increasing ATP availability, creatine can enhance strength and power output during workouts. This allows you to lift heavier weights or perform more repetitions, leading to greater gains over time.[3]
Other Potential Benefits: Research suggests creatine may have other benefits, including improved cognitive function, especially in situations like sleep deprivation or mental fatigue. It may also have some neuroprotective effects.[4]
Creatine and Exercise Frequency
Increased Strength and Power: Creatine supplementation has been consistently shown to increase strength and power in various exercises.[3]
Enhanced Muscle Growth: Creatine can help you build muscle mass, especially when combined with resistance training.[2]
Improved Exercise Performance: Creatine can delay fatigue and allow you to perform more work during workouts, leading to better results.[1]
If you are working out while taking creatine, the optimal frequency of workouts depends on your goals and training program. However, a general guideline is:
If you are not working out, taking creatine is generally not recommended. Creatine's primary benefits are realized during high-intensity exercise. Without regular workouts, the body doesn't have the same demand for the increased ATP production that creatine facilitates. While there might be some minor benefits related to cognitive function, the primary effects on muscle growth and strength won't be realized without exercise.
Strength Training: Aim for 2-4 resistance training sessions per week, focusing on compound exercises like squats, deadlifts, bench presses, and overhead presses.
Cardiovascular Exercise: Include 2-3 sessions of moderate-intensity cardio or high-intensity interval training (HIIT) per week.
It's important to listen to your body and adjust your workout frequency and intensity based on your individual needs and recovery capabilities.
AUTHORITATIVE SOURCES
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 1-18. [Journal of the International Society of Sports Nutrition]↩
Rawson, E. S., & Volek, J. S. (2003). Effects of creatine
