Similar to BCAAs, creatine is an amino acid primarily found in muscles. Its role is the synthesis of energy for the initial muscle contractions during exertion.
It is synthesized in the kidneys, liver, and pancreas. Unlike BCAAs, the body can perfectly manufacture it, making it a “non-essential amino acid”.
The creatine found in eponymous dietary supplements is a chemically derived compound made in the lab. It is available in liquid form, powder, or incorporated into foods.
It can also be found in protein powders like whey, gainers, or even in pre-workouts.
Its most common form is creatine monohydrate: simply because it’s the one supported by the most scientific studies.
Read also | The 3 best creatines according to a dietitian
Is creatine interesting for bodybuilding?
A gain in muscle mass and strength
Many studies exist on creatine. In 2017, this meta-analysis focused on the effects of creatine supplementation during resistance training, that is, bodybuilding, on muscle mass and strength gain in the elderly.
The results of studies comparing creatine intake to a placebo indicate a strong trend: creatine may play a role in muscle mass and strength gain.
The interest of creatine when practicing bodybuilding
The interest of creatine is the increase in strength and muscle mass. As shown in this study, creatine plays a role both in endogenous energy supply related to muscle contraction and also in reducing inflammation related to resistance training.
The strength gain is moreover correlated with weight gain linked to the increase in lean mass. More strength, more workload, better hypertrophic impact.
How to use creatine for bodybuilding?
Stick to the dosages
The suggested dosage of creatine for effectiveness is 2 to 3 g per day and 5g for larger body types (for example, a man of 1.90 m and 100 kg).
Higher doses used in several studies did not show increased effects on strength or muscle mass gain. There is thus no additional benefit if you exceed this dosage.
Read also | When is the best time to take creatine?
Forget the loading dose
Nowadays, the new creatine usage recommendations no longer mention this loading phase. Thus, you can consume only the 2 to 3 g (maximum 5 g) per day as stated earlier.
Opt for Creapure® creatine
Creapure® is a molecular form of micronized creatine monohydrate developed by the German laboratory AlzChem Trostberg GmbH.
Creapure® is actually a registered trademark and label resulting from a manufacturing process of creatine monohydrate according to specific quality and manufacturing standards. This form is also based on scientific studies funded and conducted by the laboratory.
Is creatine dangerous?
Studies reveal few risks
Indeed, to revisit our 2017 meta-analysis, very few adverse effects were recorded while supplementing test subjects with creatine. Creatine is therefore presumably a dietary supplement that poses no health risks.
If you plan to take this supplement for your bodybuilding practice, even if you are in good health, still consult your physician.
And as I like to remind, make sure to perfectly balance your daily diet before supplementing it with dietary supplements.
Side effects
However, some studies suggest side effects such as muscle cramps, kidney disorders, liver disorders, high blood pressure, and cardiovascular diseases.
Excessive doses of creatine can also lead to these issues. We don’t have enough scientific evidence to claim that this dietary supplement is completely risk-free.
Creatine is not considered a doping agent
Currently, WADA (the World Anti-Doping Agency) does not consider creatine a doping substance. Therefore, you can use it in competitive and high-level sports practices.
ANSES (The French National Agency for Food Safety), the reference body in France providing scientific insights on food safety, stated in a report that creatine is indeed not a doping substance but does not have any authorized nutritional claims.
They consider that there is not enough scientific evidence to prove real positive effects on sports performance.
Where does creatine come from?
Creatine was discovered in 1832 by a French chemist. Michel Chevreul discovered its role in muscle function by comparing wild foxes to foxes raised in captivity.
Foxes in captivity had lower intramuscular creatine levels than wild foxes, indicating that lifestyle affects these levels.
Research intensified during the 1970s and 1980s, showing that creatine could play a role in sports performance. It’s in the 1990s that the first dietary supplements appeared on the market, based on these studies.
My final advice
💡 Should you consume creatine during bodybuilding?
Creatine is a dietary supplement that can be very useful for goals of gaining muscle mass and developing strength. With appropriate training and a high-calorie and high-protein diet, you maximize your chances of reaching your goals.
💡 How long should you take creatine for muscle mass gain?
I recommend a course of at least 3 months, with a sport program focused on strength or mass gain. The risks associated with the consumption of this supplement are generally low, but don’t hesitate to seek your doctor’s advice before starting a course.
