Yes or No to Creatine?
by Nicole Kiley, MSc, RD
Creatine is a natural energy source in the body, primarily in skeletal muscle, that aids in the contraction of muscle. Supplementation (loading) has been shown to increase the body’s natural creatine supply, thereby increasing exercise capacity for short, intense bouts. Research shows creatine supplementation to be effective in facilitating strength and muscle growth.
There are two methods for supplementing creatine: “Fast” and “slow” loading phase.
Fast Loading: Supplement 20 to 25g per day for 5 to 7 days, separated into four equal doses. Continue with a maintenance dose of 3 to 5 grams per day.
Slow Loading: Supplement 5g per day for 28 days up to 10 weeks. May also split doses into two 2.5 to 3g doses to help reduce gastric distress.
Creatine Supplement Tips
1. Food First: Supplementation should be complimented with a well-balanced diet for those over the age of 18 years old.
2. Efficacy & Safety: Select a creatine monohydrate that is NSF certified.
3. Maximize Benefits: Take with a meal or snack, containing both a protein and easily digested carbohydrate.
4. Avoid Muscle Cramping: Stay well-hydrated!
References
1. Glenn, J. M., Gray, M., Gualano, B., Roschel, H. (2016). The ergogenic effects of supplemental nutritional aids on anaerobic performance in female athletes. Strength and Conditioning Journal, 38(2), 105-120.
2. Hall, M., Trojian, T. H. (2013). Creatine supplementation. Current Sports Medicine Reports, 12(4), (240-244).
3. Judge, L. W., Petersen, J. C., Craig, B. W., Hoover, D. L, Holtzclaw, K. A., Leitzelar, B. N., . . . Bellar, D. M. (2015). Creatine usage and education of track and field throwers at national collegiate athletic association division I universities. Journal of Strength and Conditioning Research, 29(7), 2034-2040.
