In This ArticleView AllIn This ArticleWhat Is Creatine?Potential Health Benefits of CreatinePotential Health Risks of CreatineTips for Including Creatine in a Healthy Eating PatternFAQs
In This ArticleView All
View All
In This Article
What Is Creatine?
Potential Health Benefits of Creatine
Potential Health Risks of Creatine
Tips for Including Creatine in a Healthy Eating Pattern
FAQs
Whether it’s from the supplement aisle at the grocery store or a friend who likes to strength-train, you’ve likely heard of a substance called creatine. It’s often praised as a workout wonder, but what’s the real deal? In this article, we’ll cut through the online chatter to uncover the truth about creatine. We’ll explore the potential health benefits of creatine, discuss any risks you should be aware of and provide valuable tips on incorporating creatine into your diet.
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Creatine is anaturally occurring compoundin your body, particularly in the muscles and brain. It’s derived from amino acids, the building blocks of proteins, and is an essential part of theenergy production systemin your cells.
When you engage in intense physical activities, like sprinting or lifting weights, creatine acts as a quick energy reserve, allowing your muscles to churn out those last few reps or run those extra yards. This energy supply is convenient during short bursts of high-intensity exercise, which is why many athletes and fitness enthusiasts use creatine to enhance exercise performance and muscle growth.
You may have more energy.
Kelsey Kunik, RDN, a registered dietitian atGraciously Nourished, tells us, “Creatine helps your cells produce more adenosine triphosphate (ATP) so that your muscles have more fuel for high-intensity exercise.”
You may build more muscle from strength training.
One of the most well-known perks of creatine is its potential to help you build more muscle, especially if you’re into strength training. One 2021 study inNutrientsfound that creatine increased strength in upper body exercises for women. Also, an older2012 studyobserved that 12 weeks of creatine supplementation resulted in an 8% increase in strength compared to a placebo group.
You may have better blood sugar control.
You may improve your cognitive function.
You may experience gastrointestinal distress.
“Too much creatine could cause an upset stomach and diarrhea. In one study, people taking 10 grams of creatine daily resulted in 55.6% of the study participants having complaints of diarrhea,” says Kunik.
Your blood sugar levels may drop.
Creatine comes in various forms, such as powder, capsules and liquids. Creatine monohydrate is available in all these forms and is the most common and well-researched. It can be easily mixed with beverages or added to a smoothie, while capsules are quick and convenient. The choice comes down to personal preference.
The Bottom Line
Creatine is a naturally occurring compound with several health and performance benefits. It boosts energy for intense physical activities, such as weightlifting and sprinting. It may also help build muscle, control blood sugar and enhance cognitive function. While generally safe, high doses can lead to gastrointestinal distress, and people with diabetes should be cautious due to potential blood sugar level changes. To include creatine in a healthy diet, choose high-quality products, stay hydrated, pair it with carbohydrates, and consider using it in your pre- or post-workout nutrition to enhance muscle recovery and growth.
Frequently Asked QuestionsCreatine is a compound found naturally in the body and in some foods, likefish, red meat and dairy. As a supplement, creatine may provide additional energy during short bursts of intense physical activity, making it popular among athletes and fitness enthusiasts.Creatine is generally considered safe when used as recommended. It may offer several potential health benefits, especially for enhancing exercise performance and muscle growth. However, misuse or excessive intake could lead to potential side effects. Always talk to your doctor or registered dietitian before trying something new.Creatine may cause side effects in some people, typically mild gastrointestinal issues like stomach cramps or diarrhea. Staying within recommended dosage limits and staying hydrated can help reduce these side effects.
Frequently Asked Questions
Creatine is a compound found naturally in the body and in some foods, likefish, red meat and dairy. As a supplement, creatine may provide additional energy during short bursts of intense physical activity, making it popular among athletes and fitness enthusiasts.
Creatine is generally considered safe when used as recommended. It may offer several potential health benefits, especially for enhancing exercise performance and muscle growth. However, misuse or excessive intake could lead to potential side effects. Always talk to your doctor or registered dietitian before trying something new.
Creatine may cause side effects in some people, typically mild gastrointestinal issues like stomach cramps or diarrhea. Staying within recommended dosage limits and staying hydrated can help reduce these side effects.
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