Photo Courtesy / Corey Savard
Creatine is probably one of the most well-known supplements and at the same time it’s one of the most misunderstood,” said Jeremiah Villanueva, a personal trainer certified under the National Strength and Conditioning Association.
There are several conflicting opinions about creatine floating around.
“Some people read stuff online or get information from a friend and then start taking [supplements],” remarked Michelle Aarts, a biochemistry professor at UTSC. “They start taking them without knowing what they actually do.”
It is often taken in its powder form and advertisers claim it can “supercharge” a workout, leading to misconceptions about creatine.
“It’s not a miracle powder,” said Villanueva. “It’s not as dramatic as people make it out to be.”
Aarts pointed out that the perceived enhanced effect might also be psychological, similar to a placebo effect.
Creatine supplements increases creatine phosphate levels in mostly skeletal muscles, which can then be used to regenerate adenosine triphosphate (ATP) – a type of energy source necessary for muscle function.
For certain exercises, increasing or maintaining creatine phosphate in the body means muscles will not fatigue as quickly. “The actual effect only applies to short-term, high intensity workouts like repeated lifting or short sprints,” explained Aarts.
Villanueva said that most supplements recommend about five grams every workout, but Aarts explained that most studies have shown an increase in performance only at higher doses (20 to 30 grams), implying that doses of less than 10 grams have no effect. Both Villanueva and Aarts strongly advise those considering taking the supplement to consult a physician first.
