One of the rare supplements costing less than one euro per day, supported by hundreds of scientific studies, is part of the routine of many athletes, well beyond bodybuilders. Studied since the 1830s and popularized in the 1990s, this natural derivative of amino acids now also attracts gym beginners, busy thirty-somethings and some seniors. According to Scott Mills, a doctoral student in kinesiology at the University of Regina, demand is exploding especially among young men who want more strength and muscle.
How Creatine Monohydrate Boosts Muscle Energy
This supplement is creatine monohydrate. Scott Mills’ article, published on
The Conversation then taken over by the Independentrecalls that it is naturally present in red meat and seafood, but in limited quantities. The Mayo Clinic estimates that food generally provides one to two grams per day, while International Society of Sports Nutrition Instead, aim for 3 to 5 grams to support effort and muscle gain.
Once absorbed, creatine is mainly stored in the muscles in the form of phosphocreatine (PCr). This reservoir serves to very quickly replenish ATP, the molecule which provides immediate energy during exercise. Scott Mills summarizes that this reserve helps especially during short, intense efforts, such as a heavy set of bench presses or a few seconds of sprinting. The muscle then lasts a little longer before tiring.
In practice, these increased reserves often allow for one or two more reps or a few extra pounds on the bar. Scott Mills notes that when combined with resistance training, creatine increases strength and muscle mass. The Cleveland Clinic cites several studies where participants gained 2 to 4 pounds of lean mass over 4 to 12 weeks of regular weight training.
From energy gained to muscle gain: chaining
The whole point of creatine is there: these few additional repetitions, repeated session after session, represent a much higher training volume. However, this volume is one of the main drivers of muscular hypertrophy. According to Scott Mills, “it is mainly taking creatine, combined with resistance training, that leads to the benefits“. Without a serious bodybuilding program, the effect will therefore remain modest.
To take advantage of this, Scott Mills suggests a dosage close to that of the International Society of Sports Nutrition: around 5 grams per day, or 0.1 grams per kilogram. The Mayo Clinic points out that a typical diet only provides one to two grams. Reaching 5 grams would require around 1.15 kilograms of beef, while a dose of powder costs almost $0.50, or roughly the same amount in euros.
Creatine monohydrate and safety: what the authorities say
On safety, the International Society of Sports Nutrition judges that creatine causes no more adverse effects than placebo in healthy adults. An article from ScientificAmerican
recalls that it is classified GRAS by the American authority FDA.
Scott Mills says recent data is reassuring about fluid retention, dehydration or hair loss, and recommends seeking medical advice if you have a kidney problem.