Creatine - what's all the fuss?

What is Creatine?

Creatine is a molecule found naturally in our muscle cells.

It provides energy when we do high intensity exercise.

It can also be found in our kidneys and liver too where it’s made from the amino acids in protein.

What does it do?

 Creatine tends to be most effective for strengthening muscles and helping with short-term bursts of exercise rather than aerobic workouts.

Not just for gym bunnies, increasing muscle mass can help those of us who feel like our muscles are becoming weaker as we age.

Creatine can make our muscles feel more robust.

This in turn helps us exercise and makes us even stronger!

What are the benefits?

One of creatine’s primary benefits is giving our muscles more energy when we’re doing high intensity workouts.

Creatine can also slow the loss of bone mass as we age.

This can help you feel stronger and more able to exercise.

By helping our bones and muscles, creatine can protect against bodily weakening as we get older.

How to take it:

Because creatine is mostly stored in skeletal muscle tissue, we have less of it naturally as we lose muscle.

Important research has found that creatine supplements can replace it and help combat the causes and symptoms of our bodies changing in this way.

Creatine comes in two major forms, powder and capsules.

When taken in pill form, the shell of the capsule must be digested by the body before it can be used.

In this sense, powder is better absorbed by the body meaning it can do its job faster. But powder can be less convenient…

Creatine and Ageing:

Research shows that creatine has anti-sarcopenic effects on ageing bodies and reduced their risk of falls and the associated injuries like fractures. By boosting our strength and muscles, creatine can contribute to our leg strength and subsequently our stability too.

·      Summary of the Benefits of Creatine for Muscle Health:

o   Enhances production of ATP (adenosine triphosphate), the primary energy currency for muscle contractions

o   Improves high-intensity exercise performance and power output

o   Increases muscle mass by facilitating water retention within muscle cells (cell volumization)

o   Supports faster recovery after intense physical activity

o   Reduces muscle fatigue and delays onset of fatigue during repeated bouts of exercise

o   May help prevent muscle loss during periods of inactivity or aging (potential anti-catabolic effects)

o   Supports increased muscle protein synthesis and overall muscle growth

o   May have neuroprotective benefits that indirectly support muscle function

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·      Natural Sources of Creatine

o   Red meat (beef, pork, lamb)

o   Fish (salmon, tuna, herring, cod)

o   Poultry (chicken, turkey – in lesser amounts)

o   Small amounts are produced naturally in the liver, kidneys, and pancreas from amino acids (arginine, glycine, methionine)

o   Creatine is not found in significant quantities in plant-based foods

·      How to Source Creatine for Vegetarians and Vegans

o   Take creatine monohydrate supplements derived from non-animal sources (most commercial creatine is synthetic and vegan-friendly)

o   Consult with a healthcare provider about appropriate dosage and usage of creatine supplements

o   Pair creatine supplementation with a balanced plant-based diet for optimal muscle health benefits

o   Monitor overall hydration, as creatine increases water retention in muscle cells

Check product labels for purity and vegan certification to ensure supplements do not contain animal-derived additives