The Biology & Benefits of Creatine Monohydrate

Creatine monohydrate has gained significant attention in the fitness and health community over the years. As one of the most researched and popular supplements, it promises a range of benefits for gym bunnies, athletes, bodybuilders, and anyone looking to enhance their physical performance. In the last couple of decades, nutritional science has shown that creatine may increase strength, muscle mass, speed, and power. In recent years, though, researchers have built a persuasive case for creatine's role in wider health and well-being scenarios. Studies have shown it can improve metabolic health and cognitive performance. It can aid recovery from injury and help healthy aging. The growing evidence shows that it may help not just physical strength, but mental toughness too.

Today, we will explore the biology behind creatine, its numerous benefits, and the best practices for supplementation.

Creatine occurs naturally in our bodies, and we also obtain it from our diets—mainly via animal products. It is primarily stored in the muscles, where it plays a crucial role in our energy production, especially during exercise.

Biologically, creatine is involved in the production of adenosine triphosphate (ATP), the primary energy carrier in cells. During short bursts of intense activity, such as sprinting or weightlifting, ATP is rapidly depleted, leading to muscle fatigue. Creatine helps replenish ATP levels, allowing for sustained energy output at a cellular level. In summary we can think of creatine as a back up battery for our cells.

If we supplement with creatine monohydrate, we may increase the phosphocreatine stores in our muscles. This additional phosphocreatine can be used to regenerate ATP more quickly, enhancing our performance during high-intensity physical activity.

It's also creatine's role in the body's energy systems that could underpin creatine's wider range of benefits - even mental health. Creatine's role in restoring energy stores in muscles is fairly well established, though now we are exploring that creatine might be doing something similar to the brain too.

Benefits of Supplementing with Creatine Monohydrate

1. Enhanced Performance

One of the most significant benefits of creatine supplementation is its ability to improve athletic performance. Studies have shown that creatine can enhance strength, power, and muscle mass, making it a popular choice among gym bunnies, athletes, and bodybuilders.

Research indicates that creatine supplementation can lead to improved performance in activities that require short bursts of energy, such as sprinting, weightlifting, and high-intensity interval training (HIIT).

2. Increased Muscle Mass

Creatine is known for its ability to promote muscle growth. When we supplement with creatine monohydrate, we may experience an increase in muscle size due to several factors:

• Increased Water Retention: Creatine draws water into the muscle cells, leading to a temporary increase in muscle size.

• Enhanced Protein Synthesis: Creatine may stimulate muscle protein synthesis, promoting muscle growth over time.

  
  

• Improved Recovery: By reducing muscle damage and inflammation, creatine may help us to recover faster between workouts, allowing for more frequent training sessions.

  
  

3. Improved Cognitive Function

Emerging research suggests that creatine may also have cognitive benefits. Some studies indicate that creatine supplementation can enhance memory, attention, and overall cognitive performance, particularly in tasks that require short-term memory and quick thinking.

This is particularly relevant for athletes who need to maintain focus and mental clarity during competitions. In addition, some initial research indicates that when combined with other therapies or medication, creatine may help boost brain and mental health.

4. Support for Aging Muscles

As we age, our natural creatine levels decline, which can contribute to muscle loss and decreased physical performance. Supplementing with creatine monohydrate may help counteract these effects, supporting muscle health and function in older adults.

Research has shown that creatine supplementation can improve muscle strength and function in older populations, maybe making it a valuable addition to their daily routine.

Creatine monohydrate is the most common and studied form of creatine supplement. It consists of a creatine molecule bound to a water molecule, making it highly effective for increasing muscle creatine levels. To maximize the benefits of creatine monohydrate, it’s essential to understand how to supplement effectively. For optimal creatine supplementation, we can consider:

1. Loading Phase vs. Maintenance Phase

Many people choose to start with a loading phase, which involves taking a higher dose of creatine for a short period. A common loading protocol is to take 20 grams of creatine per day for 5-7 days, divided into four doses throughout the day.

After the loading phase, we can switch to a maintenance dose of 3-5 grams per day. This approach helps saturate our muscles with creatine more quickly.

2. Timing of Supplementation

While the timing of creatine supplementation is not as critical as once thought, many athletes prefer to take it post-workout. This is because our muscles are more receptive to nutrients after exercise, and combining creatine with a source of carbohydrates and protein may enhance its uptake.

3. Stay Hydrated

Creatine can cause water retention in the muscles, so it’s essential to stay well-hydrated while supplementing. Aim to drink plenty of water throughout the day to support optimal performance and recovery.

4. Choose Quality Products

Not all creatine supplements are created equal. Look for high-quality creatine monohydrate products that are free from additives and fillers. A reputable brand will often provide third-party testing to ensure purity and potency.

While creatine monohydrate is generally considered safe for most people, if we are concerned about our health in any way, particularly our gut and/or kidney health, we should consult a healthcare professional before we commence any creatine supplementation. We may also experience some weight gain primarily due to water retention in the muscles. This is usually temporary and should stabilise once our body adjusts.

In summary those engaged in high-intensity sports or strength training can experience improved performance and recovery, though creatine monohydrate is not just for bodybuilders and athletes. Various populations may also benefit from creatine supplementation. In older adults, creatine may help combat age-related muscle loss and improve strength and function. Since creatine is primarily found in animal products, those following plant-based diets may have lower levels of creatine. Supplementation may help bridge this gap. Creatine monohydrate supplementation may help individuals with neurological conditions, as some research suggests that creatine may have neuroprotective effects.

In conclusion, creatine monohydrate can be a powerful supplement that offers a range of benefits for athletes, older adults, and anyone looking to enhance their physical performance. Emerging evidence suggests it may also contribute to good brain health too. By understanding the biology behind creatine and following best practices for supplementation, we may unlock its full potential.

If you would like help achieving your optimum nutrition, please come and see me at Bridgford & Bingham Nutrition.

Happy eating,

Nina Thomas

BSc (Hons), MSc, ANutr

Registered Associate Nutritionist & Food Scientist

Bridgford & Bingham Nutrition           

21 Brickyard Lane

East Bridgford

Nottingham

NG13 8NJ

Call: 07958 765337

​www.bridgfordbinghamnutrition.co.uk