Teammates, Intensity Nutrition CEO Mike Ryanis here to answer all your questions about creatine.  He knows his stuff! Thanks Mike. AMM

What’s the deal with Creatine?

I can’t tell you how many questions I get regarding the safety and efficacy of Creatine.  Hopefully this quick blog will help you understand some of the truths and misconceptions about Creatine – and my take on the matter. 

What is Creatine? 

Creatine is a nitrogenous organic acid that is naturally produced in the human body.  Creatine assists in the production of adenosine triphosphate (ATP), a major source of energy for the muscles.  It’s found in many foods, particularly animal protein.  However, many animal sources of protein contain high amounts of cholesterol and fat. For example, one kilogram (2.2 pounds) of raw round steak contains only four grams of creatine, but 119 grams of fat. Porterhouse steak has a bit less creatine, but 325 grams of fat per kilo! 

Is Creatine safe? 

Creatine is unquestionably one of the most scrutinized supplements on the market – over 200 studies have examined the effects of creatine on athletic performance. After years of analysis, current consensus within the sports nutrition community confirms the effectiveness and safetyof creatine. According the Journal of the International Society of Sports Nutrition: “In our view, the most effective nutritional supplement available to athletes to increase high intensity exercisecapacity and muscle mass during training is creatine monohydrate.” (Kreider et al. Journal of the International Society of Sports Nutrition 2010, 7:7)  The position paper goes on to state; “There is no compelling scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”

How much should I take?  

The average person uses about 2 grams of creatine per day just to maintain normal energy metabolism. (This is more than twice the amount of creatine found in the average person’s diet.)  According to the JISSN, the quickest method of increasing muscle creatine stores appears to be to consume ~0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3-5 g/d thereafter to maintain elevated stores. Ingesting smaller amounts of creatine monohydrate (e.g., 2-3 g/d) will increase muscle creatine stores over a 3-4 week period; however, the performance effects of this method of supplementation are less supported. 

Part II: My Recommendations