Creatine is a naturally occurring substance found in muscle cells. It plays an essential role in energy production during intense exercise and is a popular supplement among athletes and fitness enthusiasts. In addition, creatine is widely recognized for its ability to increase muscle strength, endurance, and power output during resistance training. This blog post will explore the benefits of creatine in pre-workout and provide scientific evidence to support these claims.
What is creatine?
Creatine is a nitrogen-containing compound synthesized from the liver and kidneys’ amino acids arginine, glycine, and methionine. The human body can produce creatine but it can also be obtained from dietary sources such as meat and fish. Once ingested, creatine is stored in the muscles as phosphate, which generates energy during high-intensity exercise.
How does creatine work?
During intense exercise, the body uses ATP (adenosine triphosphate) as its primary energy source. As the body uses ATP, it breaks down into ADP (adenosine diphosphate) and releases energy. Creatine helps to regenerate ATP from ADP, allowing for rapid replenishment of energy stores in the muscle cells. This process is beneficial during short, high-intensity exercises like weightlifting and sprinting, where energy demands are high, and the body relies heavily on the ATP-creatine phosphate energy system.
Benefits of creatine in pre-workout.
Increased muscle strength and power output Creatine is most widely recognized for its ability to increase muscle strength and power output during resistance training. This is because creatine supplementation enhances the availability of ATP, the primary energy source for muscle contraction. When ATP is broken down into ADP during exercise, creatine phosphate donates a phosphate group to ADP, regenerating ATP and allowing the muscle to contract again.
A meta-analysis of 22 studies published in the Journal of Strength and Conditioning Research found that creatine supplementation resulted in an average increase of 8% in maximal strength and a 14% increase in power output (1). The study also found that creatine was most effective in activities that rely on the ATP-creatine phosphate system, such as resistance training and short bursts of high-intensity exercise.
Another study published in the Journal of Applied Physiology found that creatine supplementation increased maximal strength by 20% and power output by 26% in participants performing bench press and squat exercises (2). The study also found that the increase in strength and power accompanied an increase in muscle cross-sectional area, indicating that creatine supplementation can enhance muscle hypertrophy.
Improved endurance In addition to its effects on strength and power, creatine supplementation has also been shown to improve endurance. One way that creatine may improve endurance is by reducing the rate of ATP depletion during exercise. Because creatine enhances ATP availability, the muscle can contract at a high level for extended periods before fatigue sets in.
One study published in the Journal of Applied Physiology found that creatine supplementation increased the time to exhaustion by an average of 13% in participants performing high-intensity cycling (3). Another study published in the International Journal of Sports Nutrition and Exercise Metabolism found that creatine supplementation increased the distance covered during a 30-second sprint by 5% in participants performing repeated sprint cycling (4).
Increased muscle mass Creatine supplementation has also been shown to increase muscle mass. This is likely because creatine supplementation enhances muscle protein synthesis and reduces muscle protein breakdown. In addition, creatine may also increase the water content of muscle cells, which can contribute to an increase in muscle size.
A meta-analysis of 22 studies published in the International Society of Sports Nutrition Journal found that creatine supplementation resulted in an average increase of 0.37 kg (0.81 lbs) in lean body mass (5). The study also found that the increase in muscle mass was most pronounced in younger individuals and those not already highly trained.
Another study published in the Journal of Strength and Conditioning Research found that creatine supplementation increased muscle fiber size by an average of 35% in participants performing resistance training (6). The study also found that creatine supplementation was more effective in individuals with a lower initial level of muscle fiber hypertrophy.
Improved recovery Creatine supplementation may also help to improve recovery between workouts. One of the ways that creatine may enhance recovery is by reducing muscle damage and inflammation in response to exercise. Because creatine enhances ATP availability, it may help reduce the formation of reactive oxygen species, contributing to muscle damage and inflammation.
One study published in the Journal of Strength and Conditioning Research found that creatine supplementation reduced muscle damage and inflammation in response to a high-intensity exercise bout (7). Another study published in the European Journal of Applied Physiology found that creatine supplementation reduced muscle soreness and improved muscle function following a marathon (8).
Improved cognitive function In addition to its physical benefits, creatine supplementation, may also have mental benefits. This is because creatine is involved in the production of phosphocreatine, which is an important energy source for the
Brain. Phosphocreatine produces ATP in the brain, which is necessary for many cognitive processes, including memory, attention, and learning.
One study published in Psychopharmacology found that creatine supplementation improved cognitive performance in participants performing memory and intelligence tests (9). In addition, the study found that creatine was particularly effective in tasks that require a high level of mental efforts, such as working memory and intelligence.
How to start taking creatine?
Knowing the recommended dosage and how to start taking it is essential if you’re interested in taking creatine to enhance your athletic performance. The standard dose for creatine supplementation is 3-5 grams per day, taken consistently for at least four weeks (1). This dose has been shown to increase muscle creatine levels and improve physical performance effectively.
When starting a creatine supplementation regimen, it’s recommended to go through a “loading phase” for the first week, which involves taking 20-25 grams of creatine per day, divided into four to five equal doses. This helps to rapidly increase muscle creatine levels, after which the dose can be lowered to the standard maintenance dose of 3-5 grams per day (1). However, the loading phase is unnecessary, and skipping it may also work for some individuals.
It’s important to note that creatine supplementation may cause minor gastrointestinal discomfort in some people, especially during the loading phase, but it typically subsides once the standard dose is reached. It’s also important to drink plenty of water while taking creatine to ensure adequate hydration, as creatine may cause water retention in the muscles.
Additionally, choosing a high-quality creatine supplement from a reputable manufacturer is essential to ensure purity and safety. Creatine monohydrate is the most commonly used and studied form of creatine and is generally considered safe and effective.
In conclusion, creatine supplementation is a safe and effective way to enhance physical performance and cognitive function. It has been extensively researched and shown to improve muscle strength, power output, endurance, muscle mass, recovery, and mental performance. Its benefits are not limited to athletes, as creatine supplementation has also been shown to affect cognitive function in vegetarians and older adults positively. Creatine supplementation is widely available and affordable, making it a practical option for those seeking to improve their physical and mental performance. However, following recommended dosage guidelines and consulting with a healthcare professional before starting any new supplement regimen is essential. Overall, creatine supplementation is a valuable tool for individuals looking to maximize their performance and achieve their health and fitness goals.