Creatine

Creatine is a popular dietary supplement among athletes and sportsmen for several reasons, related to improving performance and muscle recovery. Indeed, it is an essential compound for the production of rapid energy in the muscles, ideal for short and intense efforts.

What is creatine?

Creatine is a natural compound found in the body, mainly in muscles and the brain. It is made up of 3 amino acids: arginine, glycine and methionine . This molecule is therefore produced naturally by the body or absorbed through food, and mainly stored in skeletal muscles (representing approximately 95% of body reserves). Creatine as a dietary supplement is widely used by athletes and bodybuilders to increase strength, power and muscle mass . Many studies (1) have shown that creatine is one of the most effective supplements for improving sports performance, particularly in high-intensity, short-duration exercises.

The role of creatine in energy metabolism

Creatine plays a key role in rapid energy production, making it essential for short, intense physical efforts (such as sprinting or lifting weights). In the body, it is converted to creatine phosphate , which helps replenish ATP (adenosine triphosphate), the main energy source used by muscle cells. This rapid mechanism, although limited to a few seconds of maximum energy reserve , is essential for short-term performance. During intense exercise, ATP stores are depleted quickly, and creatine phosphate helps regenerate ATP more quickly, prolonging the ability to maintain high intensity exercise. Supplementing with creatine can increase muscle phosphocreatine levels, providing greater energy availability for short, intense efforts (2). Following a creatine loading phase (typically 20 g/day for 5 days), muscle creatine levels can increase by approximately 25%, which may maximize ATP resynthesis capacity . This principle is similar to that used by endurance athletes who carbohydrate load to increase their glycogen stores prior to competition. However, the response to creatine supplementation varies considerably between individuals: some experience little or no increase in muscle creatine levels, while others show significant increases.

Creatine or BCAA: which to choose?

Athletes often hesitate between creatine and BCAA (three essential amino acids: leucine, isoleucine and valine). However, the choice depends on your performance goals:

• Creatine : It is ideal for those looking to increase their strength, power and muscle mass. Creatine improves performance during short and intense efforts, such as lifting weights or sprints. It also helps increase muscle size by promoting intramuscular water retention.
• BCAAs : These are best suited to support muscle recovery, prevent muscle breakdown, and reduce fatigue during prolonged training sessions. BCAAs are particularly useful for endurance athletes or those training in a calorie deficit, as they help preserve muscle mass.

So, if your goal is to improve strength and gain muscle mass , creatine is probably more appropriate. If you are looking to support recovery or preserve muscle mass, BCAAs are a better choice.

What do European health authorities say about creatine?

In 2012, the EFSA (European Food Safety Authority) and the European Commission assessed the health claims of foods and food supplements containing creatine. Following this assessment, it was concluded that these products can claim to increase physical performance during short, intense and repetitive efforts , provided that the daily dose is 3 grams of creatine. This claim is only allowed for adults practicing intense physical activities, such as athletes (3). Furthermore, in April 2017, EFSA also recognized that the daily consumption of 3 grams of creatine can help strengthen muscles in people over 55 years of age, provided that they practice a resistance sport (such as weight training), at least 3 times a week.

Athletes: the benefits of creatine as a dietary supplement

Increased performance in high-intensity exercises

Creatine is therefore essential for the rapid production of ATP (adenosine triphosphate), the main energy source for muscles during short-term, high-intensity activities. By increasing muscle phosphocreatine stores , creatine supplementation may enable faster ATP production , which can improve performance and allow athletes to perform more intense and frequent efforts.

Improved recovery

Creatine may help speed muscle recovery by reducing muscle damage and inflammation after intense exercise. This could allow athletes to undergo frequent training with faster recovery between sessions.

Increased muscle mass

Creatine use may promote cellular hydration , which leads to increased muscle cell volume. This may signal muscles to grow and repair, contributing to increased muscle mass over time. Additionally, by improving the ability to perform high-intensity workouts, creatine supplementation may also help further stimulate muscle growth through more productive workouts.

Potential role in cognitive function

Preliminary studies suggest that creatine may also have a positive impact on cognitive function , particularly in situations of fatigue or sleep deprivation. Although these effects are less well documented, they suggest a potential beneficial effect of creatine as a dietary supplement beyond pure physical performance.

No, creatine is not a doping product

Creatine is not considered a doping product (4). It is recognized for its ability to increase phosphocreatine stores in the muscles, but it is important to distinguish creatine from anabolic steroids . Unlike the latter, which are synthetic derivatives of testosterone and increase protein synthesis in the muscles, creatine optimizes energy production. Anabolic steroids, by stimulating protein synthesis, can generate gains in muscle mass much greater than those obtained naturally, while creatine allows more moderate gains , close to what is possible without supplementation. Thus, although creatine is an effective ergogenic aid , it does not cause the hormonal side effects associated with the use of anabolic steroids.

What other sports supplements should I take creatine with?

Creatine is often used in combination with other sports supplements to maximize athletic performance and recovery. Some of the most common combinations include:

• Protein (whey or casein) : Combining creatine with protein (especially whey ) is very popular among athletes looking to increase muscle mass. Creatine as a dietary supplement helps improve muscle strength and endurance, while protein provides the amino acids needed for muscle repair and growth after exercise.
• BCAAs (Branched Chain Amino Acids) : BCAAs are often taken with creatine to support muscle recovery, reduce fatigue, and prevent muscle breakdown during intense workouts. The combination of these two can be especially helpful during calorie deficit diets or very demanding workouts.
• Glutamine : Glutamine is another popular amino acid that can be combined with creatine to enhance recovery and support the immune system, especially during periods of intense training.

It’s important to note that while creatine is generally considered safe for most people, it’s not appropriate for everyone. For example, people with pre-existing kidney problems should consult a healthcare professional before starting creatine supplementation . Additionally, as with any supplement, it’s a good idea to discuss creatine use with a healthcare professional to ensure it’s right for your personal needs and goals.

Sources:

(1) https://www.gssiweb.org/fr-ca/article/sse-n-91-d%C3%A9bat-scientifique-la-cr%C3%A9atine-vaut-elle-son-pesant-d-or-

(2) https://www.anses.fr/fr/system/files/NUT-Ra-Creatine.pdf

(3) https://www.vidal.fr/parapharmacie/complements-alimentaires/creatine.html

(4) https://www.sci-sport.com/articles/La-creatine-et-ses-mythes-que-dit-la-science-243.php