Following Jenni’s recent appearance on CTV Morning Live, we’re diving deeper into one of the most researched and effective supplements available: creatine.
Understanding Creatine
Creatine is a naturally occurring compound that your body produces from three amino acids: glycine, arginine, and methionine. It’s stored primarily in your muscles, where it plays a crucial role in energy production. Your body naturally produces about 1-2 grams daily, and you can also obtain it through foods like red meat and fish.
Important note: Don’t confuse creatine with creatinine! Creatinine is the waste product that forms when creatine breaks down in muscle tissue after protein digestion. You might see creatinine levels on blood work, and if you exercise regularly, your levels might be higher than average, which is completely normal.
The Science-Backed Benefits
Athletic Performance and Muscle Support
Creatine shines when it comes to physical performance. It enhances high-intensity, short-duration activities like sprinting, weightlifting, and jumping. But here’s what makes it truly valuable: creatine helps muscles retain water and supports protein synthesis, which can slow muscle loss even for those who don’t have a dedicated fitness routine. Walking, climbing stairs, gardening, and shoveling all count as beneficial movement!
When it comes to recovery and strength, creatine reduces muscle cell damage and inflammation after intense exercise. Studies show benefits following HIIT workouts and heavy lifting sessions. It also shows promise in combating sarcopenia, an age-related muscle loss. By providing the energy to add extra reps to a set or lift heavier weights, creatine helps increase muscle mass over time.
Brain Health and Cognitive Function
The benefits extend beyond your muscles. Emerging research suggests creatine may support neurological health and brain energy metabolism. Studies indicate potential improvements in cognition for people over 40, with particular benefits for memory and mental fatigue, especially under conditions of stress or sleep deprivation. This can be especially useful during the perimenopausal transition or for anyone managing a stressful lifestyle.
Reproductive Health Considerations
While human trials are limited and it may not be the ideal time to start supplementation during pregnancy or breastfeeding, creatine can support those returning to exercise after having a baby and during the breastfeeding period.
How to Take Creatine: Practical Dosing
Two Effective Approaches
Loading Phase (Optional): Take 20 grams daily, split into 4 doses for 5-7 days, then reduce to 3-5 grams daily for maintenance.
Standard Approach: Take 3-5 grams daily from day one. This method takes 3-4 weeks to fully saturate your muscles but is just as effective long-term.
Timing and Absorption
Good news! Timing is flexible! You can take creatine pre-workout, post-workout, or at any consistent time of day. While post-workout consumption with a meal may slightly improve absorption, consistency matters more than precise timing.
Pro tip: Mix creatine with water, juice, or a protein shake. Taking it with carbohydrates may enhance absorption.
Delicious Peach Pumpkin Smoothie Recipe
Try this fall-inspired smoothie that makes it easy to incorporate your daily creatine dose:
Ingredients:
- ¼ cup vanilla yogurt (Greek or coconut)
- ½ cup frozen peaches
- ¼ cup pumpkin puree
- 1 tsp cinnamon
- 1 tsp ginger
- 1 tsp vanilla
- 2-3 dates
- 1 tbsp flax seed
- 1 tbsp oats or granola
- 1 scoop creatine monohydrate
- 1 scoop vanilla protein powder
- 1 cup soy milk and 1 cup water (or 2 cups soy milk for extra creaminess)
- 1 tbsp maple syrup to taste
Instructions: Add all ingredients to your blender and blend for 1-2 minutes until smooth. Enjoy!
Shopping Guide: What to Look For
When purchasing creatine, keep these criteria in mind:
- Choose creatine monohydrate: It’s the gold standard—most researched, effective, and affordable
- Third-party testing: Look for certifications like NSF Certified for Sport, Informed-Choice, or USP to ensure purity and accuracy
- Minimal additives: Avoid products with excessive fillers, sugars, or proprietary blends
- Micronized formulas: These dissolve better and may be easier on the stomach
- Skip the hype: Fancy forms like creatine HCl or buffered creatine aren’t proven superior to monohydrate despite their higher prices
Understanding Potential Side Effects
Mild and Manageable
Water retention: Your muscles will hold more water, which can add 2-4 pounds initially. This is intramuscular water, not bloating. Consider starting with a lower dose if this concerns you.
Digestive issues: Some people experience stomach discomfort, especially with loading doses. This can be minimized by splitting doses throughout the day or skipping the loading phase entirely.
Medical considerations: People with kidney disease should consult their doctor before taking creatine.
What’s NOT a Concern
Based on decades of extensive research:
- Creatine does NOT damage healthy kidneys
- It does NOT cause dehydration or cramping when you’re properly hydrated
- It does NOT require cycling off
The Bottom Line
Creatine is one of the most researched and safest supplements available, with decades of studies supporting its safety profile. Whether you’re looking to enhance athletic performance, support brain health, or maintain muscle mass as you age, creatine monohydrate offers science-backed benefits at an affordable price point.
As always, consistency is key. Find a routine that works for you, stay hydrated, and enjoy the benefits of this powerhouse supplement!
