What Is Creatine Monohydrate?
Creatine monohydrate is one of the most popular and extensively researched dietary supplements in the fitness and health industry. Known for its ability to enhance athletic performance and promote muscle growth, creatine monohydrate has garnered widespread use among athletes, bodybuilders, and fitness enthusiasts. This article delves into the history of creatine, the science behind its effectiveness, guidelines for use, synergistic nutrients, and its broader health benefits.
History of Creatine Monohydrate
Creatine was first identified in 1832 by the French chemist Michel Eugène Chevreul, who isolated it from skeletal muscle. Its name is derived from the Greek word "kreas," meaning meat, which is fitting given its high concentration in animal tissues. However, it wasn't until the early 20th century that scientists began to understand its role in muscle energy metabolism.
The use of creatine as a dietary supplement gained traction in the early 1990s. This period saw an explosion of interest following the 1992 Barcelona Olympics, where several athletes credited creatine for their enhanced performance. In America, publicity for creatine supplements reached new highs when in Major League Baseball Mark McWire hit 70 home runs and attributed his success partially to supplementing with creatine. Since then, numerous studies have validated its benefits, cementing its status as a staple in the sports nutrition industry.
How Creatine Monohydrate Works
Creatine monohydrate primarily functions by enhancing the phosphocreatine system in muscle cells. Phosphocreatine donates a phosphate group to adenosine diphosphate (ADP) to rapidly regenerate adenosine triphosphate (ATP), the primary energy carrier in cells. This process is crucial during high-intensity, short-duration exercises like weightlifting and sprinting.
Mechanisms of Action:
1. Increased Phosphocreatine Stores: Supplementation raises muscle phosphocreatine levels by approximately 20-40%, enabling quicker ATP regeneration during intense physical activity.
2. Enhanced Muscle Protein Synthesis: Creatine activates the mTOR pathway, a key regulator of protein synthesis, promoting muscle growth.
3. Cell Hydration: Creatine draws water into muscle cells, increasing cell volume and potentially stimulating anabolic processes.
Research Supporting Creatine Monohydrate
The efficacy of creatine monohydrate is well-documented through extensive research. Here are a few key studies:
- Performance Enhancement: A meta-analysis by Branch (2003) reviewed numerous studies and concluded that creatine supplementation enhances performance in high-intensity, short-duration activities such as sprinting and resistance training .
- Muscle Growth: A study by Volek et al. (1999) found that subjects who supplemented with creatine during a resistance training program experienced significantly greater increases in muscle mass and strength compared to those taking a placebo .
- Cognitive Benefits: Emerging research suggests that creatine may also have cognitive benefits. Rae et al. (2003) reported improved memory and intelligence test performance in vegetarians who supplemented with creatine .
How to Use Creatine Monohydrate
Dosage and Timing:
Loading Phase: A common approach involves a loading phase where individuals take 20 grams of creatine per day (split into 4 doses) for 5-7 days to rapidly saturate muscle stores.
Maintenance Phase: After loading, a maintenance dose of 3-5 grams per day is typically recommended to maintain elevated creatine levels.
Timing: Creatine can be taken at any time of the day, but some studies suggest that post-workout supplementation may be slightly more effective due to increased insulin sensitivity and nutrient uptake.
In recent years the importance of using a loading phase has been questioned with many commentators/researchers claiming that the maintenance dosage of 3-5g will still ultimately result in the same level of creatine stores within the muscle after 30 days of usage. Consensus seems to still be though that following a loading phase will result in quicker optimization of muscle creatine levels and therefore quicker access to the results that creatine supplementation brings.
Form and Quality:
Creatine monohydrate is the most researched and proven form of creatine. It is important to use a high-quality, pure creatine monohydrate supplement, preferably in micronized form for better solubility.
Synergistic Nutrients
- Simple Carbohydrates: Taking creatine with simple carbohydrates (e.g., glucose) can spike insulin levels, which helps drive creatine into muscle cells more efficiently. A study by Steenge et al. (2000) showed that combining creatine with carbohydrates significantly increased muscle creatine uptake compared to creatine alone.
- Protein: Combining creatine with protein (e.g., whey protein) post-workout can provide essential amino acids and further enhance muscle protein synthesis.
Additional Benefits of Creatine
Beyond its performance and muscle-building benefits, creatine monohydrate has several other health and wellbeing advantages:
- Neuroprotective Effects: Creatine has shown potential in neuroprotection. Research indicates it may benefit individuals with neurodegenerative diseases such as Parkinson's and Huntington's by improving mitochondrial function and reducing oxidative stress (Beal, 2011) .
- Cognitive Enhancement: As mentioned earlier, creatine supplementation has been associated with improved cognitive performance, particularly in tasks requiring short-term memory and quick thinking (Rae et al., 2003).
- Anti-Aging: Creatine may have anti-aging properties by helping to maintain muscle mass and function in older adults. A study by Rawson et al. (2011) found that creatine supplementation in combination with resistance training improved muscle mass and strength in older individuals .
- Bone Health: Emerging research suggests that creatine might improve bone health by promoting osteoblast activity and enhancing bone density, particularly in postmenopausal women (Gualano et al., 2014) .
Conclusion
Creatine monohydrate stands out as one of the most effective and well-researched dietary supplements for enhancing athletic performance, promoting muscle growth, and offering various health benefits. Its ability to boost the phosphocreatine system, enhance protein synthesis, and draw water into muscle cells makes it a valuable tool for athletes and fitness enthusiasts. Additionally, its potential neuroprotective and cognitive benefits expand its appeal beyond physical performance.
For those considering creatine supplementation, adhering to recommended dosages, using high-quality products, and combining it with synergistic nutrients like simple carbohydrates and protein can optimize its effectiveness. As research continues to uncover more benefits and applications, creatine monohydrate remains a cornerstone supplement in both sports nutrition and general health.
References
1. Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226.
2. Volek, J. S., Duncan, N. D., Mazzetti, S. A., Staron, R. S., Putukian, M., Gómez, A. L., & Kraemer, W. J. (1999). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Medicine and Science in Sports and Exercise, 31(8), 1147-1156.
3. Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Psychopharmacology, 167(4), 486-492.
4. Steenge, G. R., Simpson, E. J., & Greenhaff, P. L. (2000). Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. Journal of Applied Physiology, 89(3), 1165-1171.
5. Beal, M. F. (2011). Neuroprotective effects of creatine. Amino Acids, 40(5), 1305-1313.
6. Rawson, E. S., Clarkson, P. M., & Tarnopolsky, M. A. (2011). Perspectives on Exertional Rhabdomyolysis. Sports Medicine, 41(5), 341-352.
7. Gualano, B., Rawson, E. S., Candow, D. G., & Chilibeck, P. D. (2014). Creatine supplementation in the aging population: effects on skeletal muscle, bone and brain. Amino Acids, 46(9), 1889-1901.
