Ask around any gym in Amman and you will hear strong opinions about creatine. Some people swear by it, others worry about their kidneys, and a few think it is a kind of steroid. It is not a steroid. Creatine is a compound your own body makes, and few supplements have been researched as thoroughly.
Where creatine comes from
The liver, kidneys and pancreas produce creatine from amino acids. Food adds more, mainly red meat and fish. Most of the body's creatine is stored in skeletal muscle, and people who eat little or no meat tend to have lower stores.
What it does in muscle
Muscles run on a molecule called ATP. During very short, hard efforts, such as a heavy lift or a sprint up a hill, ATP is used up quickly. Creatine, stored as phosphocreatine, helps regenerate it. That is why the interest has centred on repeated bursts of high intensity effort, and why creatine is less relevant to a gentle walk.
What the research says
Creatine monohydrate has been studied for decades, in many trials and in different groups of people. The International Society of Sports Nutrition, in a position stand published in the Journal of the International Society of Sports Nutrition in 2017, concluded that supplementation raises creatine stores in muscle, which can explain improvements in high-intensity exercise performance and in the adaptations that come from training. A 2021 review in the same journal, written to answer common questions, describes creatine as relatively well tolerated, especially at 3 to 5 grams a day or 0.1 grams per kilogram of body mass a day. Overall, the research suggests:
- Taken alongside resistance training, it can support gains in strength and performance during short, intense exercise
- Effects vary, and some people respond very little
- It tends to add some weight early on, largely through water held in the muscles
- It does not replace training, adequate protein or sleep
It can take several weeks to raise muscle stores at a maintenance dose. Research in other areas, such as brain function, is at an earlier stage and remains inconclusive, and the sports nutrition position stand itself notes that many proposed benefits beyond performance still need more study.
Safety and who should check first
The 2017 position stand reports that creatine supplementation has been well tolerated in healthy people across a wide range of ages in the studies reviewed, including long-term use at doses well above the usual maintenance amount. Even so, that evidence comes mostly from healthy volunteers. Some people get stomach discomfort or bloating, particularly with large single amounts. Speak with your doctor before using it if you:
- Have kidney disease or a single kidney, or take medicines that affect the kidneys
- Are pregnant or breastfeeding
- Are under 18, as the data are more limited
- Have diabetes, or another chronic condition
Tell your doctor if you take creatine before kidney blood tests, since it can raise creatinine, a marker used to estimate kidney function, and this could be misread.
Practical points for Jordanian gym-goers
Look at your basics first: regular training, protein from chicken, eggs, lentils and yoghurt, and plenty of water, particularly during the hot months. Be wary of products with unclear contents, and choose those with transparent labels. Creatine monohydrate is the form that almost all of the research used, so a label that names a different form cannot borrow that evidence.
Sources
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine · Journal of the International Society of Sports Nutrition
- Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? · Journal of the International Society of Sports Nutrition
This article is general health information for educational purposes and is not medical advice. It does not promote any product. Talk to your doctor or pharmacist before starting a supplement, especially if you are pregnant, breastfeeding, have a health condition or take medication.