MMA Diet: Creatine

If you’ve ever eaten salmon or steak you’ve eaten creatine. Of all topics related to human health, perhaps the topic of creatine is the one I’ve received the most questions about over the years. A few among the many: Is it safe? How much should be used? Should it be cycled? Should it be loaded? Will I cramp? Will it help me gain muscle? Will it ruin my liver? What brand should I choose? Do I need to take it with sugar? Do I need to increase my water intake if I take it? Can I mix it with my protein drink? Should I take it before, during or after my workouts?

Most athletes have done a Google search for “creatine” – whether out of sheer interest or in an attempt to find a safe product that gives them a competitive edge. They’ve surely come across the countless studies by seemingly every university that has proven creatine effective when used to increase levels of strength. It’s been the hottest supplement topic (as well as the most studied) since it gained worldwide attention during Mark McGwire’s seventy home-run season in 1998. Most of the absurd rumors and misinformation has been squelched, and a mounting body of legitimate research has prevailed. Years ago, a competitive bodybuilder once told me that creatine was actually like sharp pieces of finely ground glass and that shortly after consumption it will go in and cause microscopic tears in your muscle fibers, these tears will then heal and your muscles will grow bigger and stronger. A nutritional supplement store employee once told me to “get ready” because after I take it I may need to get larger clothes since it would make my muscles bulge.
Misinformation certainly still abounds, but often too much scientific information can stifle an athlete’s research and lead them to simply take advice from a friend or salesman rather than one who has studied sports performance nutrition.
I’ll answer the twelve questions from above as simply as possible. As studies are constantly underway regarding each answer I provide, the responses below are based on information gathered over the course of years from a variety of respected sources.
(1) Is it safe? Yes, in moderation. In fact, it’s so safe that researchers are continuing to study creatine’s positive impacts on human health – including, among others, how it may help the brain recover after a stroke, boost memory, and increase mood in the sleep-deprived. A typical 170lb MMA fighter, before they even supplement with creatine, already carries on average about 131 grams of creatine in their body.
(2) How much should be used? Less than 5 grams per day – about one teaspoon. Studies are showing that at this amount most people can reach maximum saturation levels and experience a majority of the positive benefits.
(3) Should it be cycled? The answer is still up in the air. In my opinion, it wouldn’t hurt to stop taking it for a few weeks just so the body doesn’t adapt, desensitize and/or forget how to use its own stores most effectively. One jargon term to describe this phenomenon is “receptor attenuation.”
(4) Should it be loaded? It’s not necessary. This was once popular, but we’ve learned that most side effects come during this process. If 5 grams a day can get somebody to their saturation point, there’s no sense in overloading the body.
(5) Will I cramp? If taking the dosage I recommend and slightly increasing water intake, most likely not. But creatine acts like a sponge and bodies react differently, so although it’s not likely, it’s also not out of the question.
(6) Will it help me gain muscle? It certainly can, especially when athletes, like MMA fighters, who train anaerobically (short bursts of explosiveness) are also taking in a surplus amount of calories in order to gain weight. When creatine reaches the muscles it becomes creatine phosphate. At this point, it serves as a backup to ATP – the body’s primary energy source. Among other actions, creatine hydrates muscles with water and a fully hydrated muscle can work longer as well as regenerate and recover from workouts more quickly.
(7) Will it ruin my liver? Not if used as recommended. No studies have proven this.
(8) What brand should I choose? Regardless of brand, look for “100% German micronized creatine monohydrate.” This simply means that the creatine is broken down into smaller, easier to digest particles. Many brands add all sorts of worthless fillers to their creatine in order to make it look more appealing so they can jack up the price. Skip the fluff.
(9) Do I need to take it with sugar? Most studies are conducted with water; however, some studies have shown that creatine is better absorbed by the body when taken with a non-acidic juice like grape juice.
(10) Do I need to increase my water intake if I take it? This is highly recommended. It needn’t be much. An additional 12oz per day on top of what you’re normally getting is fine.
(11) Can I mix it with my protein drink? Yes. In fact, this is often the easiest way to take it. At first, many thought creatine would quickly become destroyed if placed in water. Then some logical thought took root: Muscles are 80% water and creatine does just fine there.
(12) Should I take it before, during or after my workouts? Most studies show that post-workout creatine is more effective than pre-workout creatine. However, there’s also nothing wrong with simply getting your teaspoon’s worth by mixing it in your morning shake or oatmeal. You’re keeping your body primed. Also, studies are showing that the benefits of creatine are also within the brain.