Creatine: Benefits and Drawbacks – What Does Science Say?

Creatine is one of the most widely used and researched supplements in the world. It is best known for its benefits to athletic performance, but there are also concerns and misconceptions surrounding its use. In this blog, we will delve deeper into both the benefits and drawbacks of creatine, backed by scientific research, and debunk some common myths.

What is Creatine?

Creatine is a substance that the body produces itself from amino acids such as arginine, glycine and methionine, mainly in the liver and kidneys. Creatine is stored in the muscles as phosphocreatine and serves as a quick source of energy during short, explosive efforts such as sprinting or strength training.

Although the body can produce creatine, the amounts are limited. Creatine is also found in animal products such as meat and fish, but to get enough, you would have to eat enormous amounts. That is why many athletes choose creatine supplements to improve their muscle performance.

Benefits of Creatine

1. Improved Strength and Muscle Mass

Creatine increases the availability of ATP, the body's main energy molecule. This provides more power during short, intense efforts. Studies show that athletes who use creatine build muscle mass and strength faster.

2. Faster Recovery

By increasing the water content in muscle cells, creatine also supports recovery after heavy training. This reduces muscle damage and helps you recover faster from intense sessions.

3. Cognitive Benefits

Research shows that creatine can also support brain function, especially during times of mental fatigue or stress. While this field is still developing, there are already promising results linking creatine to improved cognitive performance.

4. Support of Endurance and Explosive Power

Creatine helps increase endurance by making more energy available for short, intense efforts. This makes it effective not only for strength athletes, but also for athletes in explosive sports such as sprinting, football, and basketball.

Disadvantages of Creatine

Although creatine is considered safe by many people, there are some potential drawbacks that should be mentioned:

1. Weight gain

Creatine causes muscles to retain more water, which can lead to weight gain. For strength and explosive athletes this is usually not a problem, but in sports where weight plays a role, such as cycling or boxing, this can be a disadvantage.

Please note! This 'extra weight' is mainly fluid and not fat. Keep this in mind when you are trying to lose weight and do not let this put you off.

2. Stomach complaints

Some users experience stomach upset when taking creatine, especially when taking larger doses. This can usually be resolved by taking creatine in smaller doses.

This is mainly for people who take more than 20 grams daily for a longer period (recommended intake 3-5g per day). In addition, the actual quality of the creatine also plays a major role.

3. Misconceptions about Kidney Damage

A common concern is that creatine is harmful to the kidneys. However, this is a myth. In healthy individuals, there is no scientific evidence that creatine harms the kidneys. However, people with existing kidney problems should always consult their doctor before starting creatine.

When to Take Creatine: Before or After Exercise?

Another common question is whether to take creatine before or after exercise. The evidence is mixed on this. Some studies suggest that taking creatine after exercise may be more effective, as the muscles absorb nutrients better. Other studies suggest that taking it before exercise helps to provide more energy directly during exercise.

What is clear is that consistency is key. Whether you take creatine before or after your workout, the most important thing is to use it daily to maintain the creatine stores in your muscles. So try to schedule a fixed time for yourself every day to take creatine. This way you get the best performance from your supplement.

Where is Creatine Found?

Creatine occurs naturally in animal products such as meat and fish. However, to get the recommended daily amount of 3-5 grams, you would have to eat 600 grams of raw meat daily – which is not feasible for most people. That is why many people opt for creatine supplements, such as the premium product from Creapure® .

Is Creatine Bad for You?

The question "Is creatine bad for you?" comes up a lot, especially for beginners. The short answer is no, as long as you are healthy and take creatine according to the recommended dosages. Creatine has been tested in numerous scientific studies over the years and found to be safe. The only adverse effects that have been reported, such as mild stomach upset or weight gain, are usually temporary.

Myths About Creatine

There are many misconceptions about creatine. Let's debunk a few:

• Creatine causes hair loss: This myth stems from a study that showed an increase in DHT (dihydrotestosterone) levels in men taking creatine. DHT can cause hair loss in genetically susceptible men, but there is no direct evidence that creatine causes hair loss.

• A loading phase is mandatory: This is an old recommendation. Today we know that starting with a daily dose of 3-5 grams is just as effective as a loading phase, although it takes a little longer to build up creatine stores.

• Creatine is only for bodybuilders: Creatine is also useful for other sports, such as football, basketball, and even endurance sports. It not only improves strength, but also speed and explosiveness, which is useful in many sports.

Research, but No Claims

It is important to emphasize that while there is a lot of scientific research into the benefits of creatine, not all results are official health claims. This means that the research results should not be presented as proven health benefits. For more information about scientific studies on creatine, you can visit creatineforhealth.com and our supplier Creapure , who has been conducting leading research for decades.

Conclusion

Creatine is a powerful supplement that can help athletes achieve greater results in their workouts. Its benefits—from improved strength and muscle growth to faster recovery and cognitive support—have been extensively researched and well-documented. While there may be some downsides, such as temporary weight gain or mild stomach discomfort, for most people the benefits far outweigh the negatives.

Want to learn more about the myths surrounding creatine? Check out our blog on the myths of creatine . And remember: if you are looking for the highest quality creatine, choose products with Creapure® like those from Faunus Nutrition for maximum performance.