Should Everyone Be Taking Creatine? Here are the Proven Benefits

You may have heard some tall stories about the compound, but creatine may be the health and wellness supplement you’ve been searching for. Creatine is one of the most researched health supplements on the market, and believe it or not, most of the research findings are positive.

In fact, after an analysis of several existing studies on creatine, the International Society of Sports Nutrition (ISSN) declared that “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training.”

But, it’s not just athletes that reap the rewards. Ordinary men with no aspirations to break world records or stand on any podiums can also benefit from taking creatine.

Both revered and reviled creatine monohydrate is now finally getting the full recognition it deserves. Even better news, adding it to your daily life involves very little effort. Taking the supplement involves little more than popping a scoop of powder into your protein shake every morning.

What is creatine?

Creatine is a naturally occurring compound in the body. It is an ‘amino acid stored in your muscles, brain and gut, and is required for all of the body’s fast, high-energy and demanding activity. Your body produces under 1g of creatine per day in your liver, after you eat protein. Creatine can be obtained through your diet via animal protein, especially red meat and fish, but you’d need to eat almost impossible amounts to hit the level available in most creatine supplements available to buy.

How does creatine work?

If you’re considering trying creatine, then it helps to have a working knowledge of what it does in the body. Your body has three main energy systems: the aerobic, anaerobic and the APT-phosphagen system. All of these systems use a molecule called ATP (adenosine triphosphate) to carry and release energy.

During intense bursts of activity, like HIIT workouts, the ATP-phosphagen system is activated and your body generates energy (in the form of ATP) from another molecule called phosphocreatine (PCr). ATP is broken down and energy is released. PCr is what your body needs to replenish ATP (i.e. energy) levels, but you only have a very small amount, which is where creatine supplementation comes in.

Expert advice on creatine

Of course, before you take any supplements it is important to know exactly what you’re putting into your body, the benefits, and the downsides. So, we turned to an expert on the matter to talk you through the key creatine facts, while breaking down the myths. For decades, this substance has been the subject of scrutiny, myth, and misinformation. However, amidst the noise, scientific research continues to illuminate the truth about its efficacy and safety.

Below Jason Dunning, Head of Research and Development at Nutritional Performance Labs (NPL), a leading name in sports nutrition, takes us through a few facts about creatine. With a Master of Science in Medicine (MSc Med) specialising in Exercise Physiology, Jason Dunning offers his extensive expertise in the science of human performance. With a passion for advancing fitness and health, Jason is dedicated to developing cutting-edge solutions that enhance athletic performance and overall well-being.

Dunning debunks the myths surrounding creatine to discover how to harness its potential safely and effectively while decoding the labels to help you align your fitness goals and supplementation.

Dispelling the myths about creatine

Myth #1: Creatine is a steroid:

“Perhaps the most persistent misconception about creatine is its association with anabolic steroids, explains Dunning. “Let’s clear the air once and for all: Creatine is not an anabolic steroid. It’s a naturally occurring compound found in foods like meat and fish, and it plays a crucial role in energy metabolism within the body. Unlike anabolic steroids, which artificially enhance muscle growth by imitating testosterone, creatine simply helps replenish ATP, the energy currency of cells, aiding in short bursts of intense physical activity.”

Myth #2: Creatine causes kidney damage:

“This myth has plagued creatine for years, leading to unwarranted fear among fitness enthusiasts,” Dunning continues. “The truth is, numerous studies have debunked this claim, showing that creatine supplementation in recommended doses poses no significant risk to kidney function in healthy individuals.”

Myth #3: Creatine leads to excessive water retention:

“Another common misconception is that creatine causes bloating and water retention, giving rise to a puffy appearance. While it’s true that creatine can increase water content within muscle cells, this effect is intracellular, contributing to cell volumisation rather than extracellular bloating,” explains Dunning. “The temporary increase in water weight is typically mild and dissipates once supplementation ceases, leaving behind lean muscle gains.

How to use creatine safely and effectively

Now that we’ve debunked the myths, let’s explore how to leverage creatine for optimal results:

When deciding on a creatine supplement, it’s important to choose quality. Opt for reputable brands that offer pure creatine monohydrate and be sure to avoid products loaded with unnecessary additives and fillers.

A little goes a long way with creatine so fortunately dosage is fairly straightforward. The standard recommendation for creatine supplementation is 3-5 grams per day, taken consistently to maintain optimal muscle creatine levels. Despite what you may have heard or read about on the back of the bottle, there’s no need for loading phases or cycling off, as long-term use (up to 5 years) is considered to be safe and effective.

Creatine can be taken at any time of the day. While there is some evidence to suggest that consuming it post-workout may enhance uptake, consistency is the most important factor, so take it at the most convenient time for you.

When taking creatine, be sure to drink plenty of water throughout the day. This will ensure adequate hydration and help mitigate any potential dehydration from increased intracellular water retention.

The veil of mystery shrouding creatine monohydrate is slowly lifting, revealing a safe and effective supplement backed by scientific evidence. By dispelling myths and understanding how to use creatine responsibly, fitness enthusiasts can unlock the supplement’s full potential to enhance performance, strength, and muscle growth. So, embrace the truth, harness the power of creatine, and propel your fitness journey to new heights.

Shop NPL Creatine Monohydrate online now.

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About Nutritional Performance Labs (NPL)

NPL is pioneering a new era in sports and lifestyle nutrition products. By disclosing products’ full ingredient profiles and not hiding behind proprietary blends, NPL says it can provide customers the best possible up-to-date nutritional supplements at the most affordable price. No shortcuts, no fancy names and no un-tested ingredients. NPL is fast becoming the most trusted brand in performance nutrition.

Nutritional Performance Labs says it is committed to producing scientifically formulated products using only the finest quality raw ingredients. Ingredients are carefully selected and sourced from all over the globe to ensure purity and quality. The brand is dedicated to advancing mental and physical performance in athletes and health-conscious individuals through performance supplementation. NPL strives to deliver cutting-edge information on the proper use of exercise, nutrition, and sports supplementation as an effective way to elevate your lifestyle and achieve your goals. NPL is committed to developing a system that supports your goals with solutions that last.

All NPL products are:

• Produced in third-party, internationally-accredited facilities.
• Independently tested at random, to ensure our quality and commitment to athletes.
• Carefully labelled to clearly show all key ingredient dosages and set the stage for innovation.
• Formulated with no proprietary blends.