The Creatine Debate

A client recently asked me if I thought that supplementing with creatine was a good idea.  It’s funny to notice how so much of the supplement and fitness industries are cyclical; the more things change, the more they stay the same.  When I was just starting out in the exercise business over 25 years ago, creatine supplementation was very popular.  Many members of the gym where I worked were using it, and I even decided to give it a shot.  I bought a big jar of creatine powder from GNC and started taking it every day, beginning with the recommended “loading phase.”  This lasted for a couple of months before I made two conclusions. One, the powder upset my digestive system.   Two, I didn’t experience any benefit and I wasted my money.

That was over a quarter century ago - has anything changed since then?  What is creatine?  According to a definition I found online, it is, “A natural compound synthesized in the liver and kidneys that is stored in the muscle and brain to help regenerate ATP during high-intensity exercise.”  Per the Mayo Clinic, the stored form of creatine is called phosphocreatine.  The supplement most commonly found on the market is called creatine monohydrate, which means a single molecule of water is attached to each molecule of creatine.  Obviously we all want to get the most out of our workouts and recover more quickly from them, but can creatine supplementation really make a difference?

As I mentioned earlier, creatine is a substance naturally produced by the body in the liver and kidneys, as well as the pancreas.  When you supplement with creatine the body stops producing this substance, but will resume synthesis once supplementation has been terminated.  Research on creatine supplementation is ongoing, but so far there is not much evidence to support its usage.  For example, there is no clear evidence showing that creatine improves bone mineral density.  However, it may help to improve your memory, and it might provide some benefit if you suffer from a condition such as Cerebral Creatine Deficiency Syndromes, which are a group of rare, inherited inborn errors of metabolism.  Creatine might provide some value if you are a competitive athlete, but that’s not a slam dunk.  

There are several downsides to creatine supplementation.  It can cause water retention, bloating, and weight gain.  Gastrointestinal distress can be the result of creatine use, particularly during the “loading phase” that is often recommended by the supplement companies (I believe that’s just a ploy to get you to buy more of the supplement sooner).  Elevated creatinine levels (a chemical waste product found in the blood from the breakdown of muscle tissue) can occur, and there is a lack of long-term data in some groups.  Finally, creatine supplementation should be avoided by pregnant or breastfeeding women, anyone under the age of 18, and those with a pre-existing kidney or liver disease.

My recommendation (for what it’s worth) is to consume foods that are rich in creatine, such as red meat, fish and poultry.  Almonds, walnuts, and pumpkin seeds are rich in creatine precursors and can stimulate creatine production.  You can also give yourself a huge advantage by drinking 80 to 100 ounces of water per day, sleeping seven to nine hours per night, and performing Total Results exercise once or twice per week.  

Spend your hard-earned money on quality food and comprehensive exercise instruction.  Leave the creatine on the shelf at GNC, where it belongs.