Creatine is the trending supplement of the moment. L360 deputy editor Anna Evdokimou investigates the hype.
In the world of health and fitness, there’s always one person or other raving about a new supplement, pre-workout or protein hack, which they describe as having ‘incredible benefits’. As a regular gym-goer myself, there’s been many a time where I’ve been privy to a supplement discussion mid-workout, overhearing others claim that the concoction they’re currently taking is like a magic juice and working wonders for their progress.
Now, I’ve never been one to supplement my workouts, except for the occasional protein shake here and there. I’ve always felt like the hype around certain supplements is a bit of a fad, and — unless I decide to become an athlete or take up bodybuilding — isn’t really necessary for achieving my physical goals. But it’s hard to deny the sheer magnitude of people buzzing about creatine and its extended list of benefits spanning increased strength, muscle mass and mood. I’m especially intrigued by the claim that it could help women in particular to develop leaner muscle.
With a reputation like this — plus the rave reviews from various friends and family — I’ve felt myself slowly persuaded to sample the supplement and witness its results for myself. But as I frantically scrolled through various brands, I realised that I was, in fact, lost in the hype and that I needed to speak to trusted experts across the industry to find out what exactly creatine is — and more importantly, do I really need to be taking it?
What is creatine?
“Creatine is a naturally occurring compound found primarily in muscle cells,” explains Carolina Goncalves, health expert and superintendent pharmacist at Pharmica. “It plays an important role in energy production, particularly during high-intensity exercise. Chemically, creatine is composed of three amino acids: arginine, glycine and methionine. Once ingested or synthesised by the body, creatine is stored in the muscles as phosphocreatine, which serves as a readily available energy reserve.”
It’s naturally produced by the body in the liver, kidneys and pancreas, and it can also be obtained from eating foods like red meat and fish. Carolina explains that creatine supplements are popular with athletes or individuals engaged in high-intensity training as a form of physical enhancement and to improve recovery times.
How does taking creatine work?
This is where it gets slightly complicated. Supplementing creatine involves a loading phase (optional), where you should initially take around 20 grams per day, divided into five-gram doses for around five to seven days. Then, the maintenance phase follows, in which you would take three to five grams per day.
“This approach rapidly saturates muscle creatine stores, leading to quicker observable benefits, such as increased muscle mass, enhanced strength and improved recovery times,” says Carolina. One of the good things about creatine is that it’s relatively tasteless and usually comes in the form of a powder ( or sometimes in a pill), making it easy to dissolve into water and other liquids.
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What are the potential benefits to supplementing creatine?
According to HYROX master trainer and Represent 247 athlete Jake Dearden, creatine is a great addition to those involved in high-intensity and short-duration exercise.
“It’s great for boosting performance in activities like HYROX, weightlifting or other explosive forms of exercise,” he explains. “It can also help speed up recovery and reduce cramps between intense workouts.”
Carolina attributes creatine’s ability to enhancing muscle strength and power to its role in replenishing ATP levels — adenosine triphosphate (ATP) is an energy-providing nucleotide processes in living cells involved in various functions, including muscle contraction: “Increasing availability of ATP allows for more prolonged periods of high-intensity activity, leading to greater training adaptations over time.”
The pair also point out that supplementing creatine can make your muscles grow, which is presumably its main appeal to many. “Creatine can lead to an increase of water content in muscle cells, which makes them appear fuller over time,” says Jake.
And this has been proven — a study published in Medicine & Science in Sports & Exercise (MSSE) found that individuals who supplemented creatine during a resistance training programme gained more muscle mass compared to those who did not.
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Are there any side effects to taking creatine?
Dr Balwi, a hair surgeon at hair transplant clinic Elithair, says yes.
“Despite being advantageous for muscle growth, creatine can increase the chances of hair loss in men,” he says. “Creatine supplementation has been linked to a rise in dihydrotestosterone (DHT) levels, which is a hormone associated with male pattern baldness. As creatine is naturally made within the body, additional supplementation could increase DHT levels above the natural rate, and thereby lead to hair shedding.”
As well as hair loss, Carolina points to stomach discomfort, bloating and cramps as potential side effects during the loading phase of creatine, but says this is something that should dispel over time. Some people have also reported weight gain, but Jake says that this is due to the body retaining water within the muscles, which should not be confused with fat.
“In terms of long-term effects, creatine has been studied extensively, and there is no substantial evidence to suggest that it poses significant risks to healthy individuals when used appropriately,” says Carolina.
Do gym-goers really need to be supplementing creatine?
After my research, it seems that the answer to this question is nuanced, with the truth being that it really depends on your specific goals. If you’re someone who’s interested in boosting your workouts, strength and muscle mass, it can help you to do so. But the important thing to remember is that, like all supplements, it isn’t magic.
“Creatine complements hard work and dedication,” says Jake. “It’ll only be effective when taken consistently, combined with a solid training programme and proper nutrition. Depending on your sport and specific needs, creatine might be more beneficial in some scenarios rather than others. Overall, it can be a useful tool, but should be used thoughtfully.”
However, if you’re someone who prioritises endurance over strength, creatine may not be the supplement for you. Carolina also points out that it might not be right for those that aren’t looking to gain weight (even water weight) or are involved in a weight-restricted sport, because it will inevitably cause additional water retention.
