by Marielle Winuk

Creatine is a muscle recovery and enhancement supplement that’s been getting a lot of attention lately. Mass marketing on social media platforms from companies like Bloom and Sports Research has influenced people to try it and see if they reap the advertised benefits. 

Creatine is sourced in muscle tissue and naturally consumed through meat, poultry and fish. There are roughly 0.2-0.5 grams of creatine in those food sources. Your body produces about 0.5 grams — half the size of a jellybean — in your liver, kidneys and pancreas daily.

According to the National Library of Medicine, the daily need of creatine is 2-4 grams. The average supplement dose is five grams per day and, when taken consistently, results can be noticed in about two weeks. Creatine pulls water directly into the muscle cells, making your muscles appear fuller and facilitating growth. 

Jack Stewart, Student Recreation Staff and recent graduate of Cal Poly Humboldt, started taking creatine in high school and noticed results in a week. 

“I don’t know how much of it was in my head, but it felt like within the first few weeks, I was already getting a little bit stronger,” Stewart said. “Weights move easier.”

When creatine enters the body, it goes to the bloodstream and is absorbed into your muscles to help produce energy quickly. Monohydrate creatine is the most common and easiest for your body to absorb. 

The benefits go beyond muscle enhancement. Creatine can help brain function and cognition according to Cal Poly Humboldt athletic nutritionist Taylor Bloedon. It supports brain function during periods of stress, aging or sleep deprivation. Creatine can also improve short-term memory, attention and processing speed. 

Jacob Allen, a grad student in Kinesiology, experienced notable changes while taking creatine

“It felt a lot easier to kind of relax and sleep without any short disturbance,” Allen said.

While there are many potential advantages to taking creatine, Bloedon mentions anytime you are enhancing muscle proteins, hydration is key.  

“Anytime you’re increasing your lean mass or you’re having an enhancement of muscle proteins, synthesis or even recovery, you pull in water into the cells with you,” Bloedon said. “Creatine helps enhance it, and so that means you need a mixture you’re hydrating well enough.” 

While the standard dose is five grams, some people choose to do a loading phase where they take ten grams for a week to see results faster. 

“Unless [you] really have to optimize recovery from workouts or you’re really trying to enhance your lean mass gains in a shorter period of time, then you could do the loading,” Bloedon said. “But the things you look out for are just more muscle cramping — kind of aches and pains in there with the dehydration that can come along with it.”

The generally unflavored powdered supplement is relatively cheap — ranging from $20 to $30 for about 60 doses. Aside from the powdered supplement, creatine is sold in gummy form, sports drinks and gels. Creatine is allowed in the NCAA and it can be a helpful supplement for athletes’ recovery. It’s important to note that you should talk to doctors and keep tabs on your health when trying a new supplement to make sure it is benefiting your body. 

Marielle is the layout editor with an interest in sports and elections. Contact her at mmw146@humboldt.edu.