Chat about creatine seems to be everywhere at the minute! With so much online, it can be hard to decipher the noise and see through to the true facts – so here are the need-to-knows from our in-house qualified MNU nutritionist and Head PT Harry: 

What is Creatine?

A naturally occurring compound stored primarily in muscle but also in the brain and other tissues. 

What are the benefits of creatine?

Evidence shows that creatine has the biggest performance boosting effect in repeated high intensity efforts with short recovery (Izguierdo et al – 2002) .

Impact on training: Creatine has been shown to give increases in –

• Isometric strength 
• Training load tolerance and quality
• Recovery 
• Training induced adaptations 
• Muscular endurance 
• Glycogen storage – which leads to a lesser fall in blood glucose during exercise 

Benefits can also include:

Improved cognitive function – ‘as little as 5g of creatine has a significant positive effect on both working memory and intelligence’ – Ray et al 2007. 

Significantly increases lean muscle – Burke et al 2003

Potentially greater benefits in vegans and vegetarians – studies have shown a greater performance increase after creatine supplementation, and also memory increases happen to a greater extent in vegetarians. 

Where do we get creatine from?

Found naturally in animal muscle tissue – including fish 

(Note: this is not always in consumer-friendly doses – for example for 5g creatine = 1kg+ of beef!)

Creatine is also made in the body.

How can I increase my creatine intake?

Increasing your intake of meat and fish will boost creatine levels in the body. 

Individuals can also choose to take creatine monohydrate powder as a dietary supplement – often in a powdered form added to a liquid. 

Is there a best time to have supplemented creatine?

MNU explains that creatine is best taken alongside carbohydrates or protein sources due to its relationship with insulin: post-training with a source of carb/protein is great, or with big meals on your non-training days. 

An important thought

Everyone’s creatine needs are different! Please use this article for information and general understanding – ensure you consult a registered professional before making any changes to supplement your diet!