We have seen everything from protein supplements to collagen supplements become popular on the internet, growing beyond the purview of gym bros and bodybuilders. Creatine is the latest in a long line of internet buzzwords that have broken into the mainstream. It is quite literally everywhere, from think-pieces and podcasts to memes (‘Creatini’, anyone?). But, is there something more to this supplement that meets the eye? We spoke to a couple of experts to dig deep and find out.
For the uninitiated, creatine is a naturally occurring substance in the body that helps generate bursts of energy while working out. It contributes to the replenishment of ATP, or adenosine triphosphate, which is the energy currency of a cell. Too science-y for you? Let’s break that down!
“Basically, our brains and muscles make creatine, which gives muscles energy during short bursts of activity like when we’re lifting weights, or sprinting”, says Dr. Shabana Parveen, Head of Dietetics at Artemis Hospitals, Gurugram. However, the body only produces about 1 gram of creatine per day, which may not be sufficient for avid gym-goers. She adds that some people might benefit from a diet that is rich in foods like red meat and fish, which contain small amounts of creatine organically. However, to supplement your creatine intake from diet alone, you would need to eat a disproportionate amount of these foods. That’s where supplements come in.
As with most things, it depends. In fitness, things are subjective, and there is no one-size-fits-all solution. According to Hanoze Malesra, Personal Trainer & Performance Nutritionist, if your macronutrients (i.e. your carbohydrates, proteins, and fats) and your micronutrients (i.e. your vitamins and minerals) are balanced, and you’re working out consistently but have plateaued on your improvement, then you might consider taking creatine to help boost your performance.
29-year-old Rhea Sugwekar started taking creatine only a month ago, though she has been lifting weights since 2021. She says, “I mix whey and creatine in my usual pre-workout shake, because they perform different functions – whey is for protein and creatine stimulates energy production in the muscles. I can safely say it’s been great for sustained energy and gains.”
Jay Vira, a 31-year-old entrepreneur and consultant, began taking creatine at the age of 25, under the guidance of his trainer. Since then, he has had good boosts, good muscle pumps, and much better stamina. He says, “In my experience, I really only needed protein, creatine, and Omega3 to really see a difference – apart from my diet. Creatine has quite a lot of research supporting it, and the results speak for themselves.”
Malesra says that, although it can be beneficial for endurance training, such as dancing, swimming, and cycling, it shows more promise in strength training, where short bursts of energy are required.
Sugwekar adds, “I have found that my energy levels are already higher, with fewer days of being sore, and, most importantly, I have not faced a glucose crash in the middle of my workout.”
Dr. Parveen attests to this: “Creatine in supplement form gives muscles more energy, which makes them stronger, perform better, and recover faster.”
However, physical benefits are not the only perk of creatine. Though the studies are still in their early stages, creatine holds the promise of improving cognitive function in senior citizens, while keeping their muscles healthy and fighting fatigue. Malesra says, “Because creatine helps at a cellular level, it also helps in neurological improvement. For example, positive effects have been seen in persons with dementia, Alzheimer’s, and also for people suffering from anxiety and depression. Creatine also aids in managing neuromuscular diseases”
Malesra says that there are many types of creatine supplements that one can choose to take, based on factors like your fitness goals, budget, and preference. Creatine monohydrate is the most common form, for which you need around 5 grams a day, taken with a whey protein supplement and water to minimise digestive issues after consumption. Creatine HCL, on the other hand, is another compound that can be taken on its own in microdoses, around 3 grams.
Malesra and Dr. Parveen both stress the fact that creatine should not be confused with creatinine, a by-product of creatine creation, the excess of which is filtered out by a functioning kidney system. A higher creatinine level might correlate with kidney failure, but there are no studies that show that creatine is harmful to the body.
Still with us? Props to you. If you’re still on the fence about creatine, Dr. Parveen’s closing statement makes a compelling case.- “Bodybuilders aren’t the only ones who can take creatine – people who like to do light workouts, running, or even yoga, can all benefit from having more energy and a faster recovery.”
As creatine comes out of the weight room and into genpop, it’s clear that it deserves a well-earned spot in the wellness realm. Of course, like any supplement, it’s not a magic fix for all of life’s problems, but it is a healthy and well-researched way to support both body and brain.
