Understanding Creatine: What You Need to Know About Its Benefits, Safety, and Different Forms

Written by Stephen Anton PhD on October 3, 2024

Creatine is one of the most popular supplements in the fitness world, known for its ability to enhance athletic performance and muscle growth. A recent review article, “Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds,” provides an in-depth look at creatine and its various forms. Let’s break down the key points to help you understand why creatine is so widely used and trusted.

What is Creatine?

The Gold Standard: Creatine Monohydrate (CrM)

Exploring New Forms of Creatine

Safety First

What About Regulation?

Key Takeaways for You

Conclusion

What is Creatine?

Creatine is a substance that occurs naturally in muscle cells. It helps produce energy during high-intensity exercise and heavy lifting. While our bodies produce some creatine, it can also be obtained from dietary sources like meat and fish or from supplements.

The Gold Standard: Creatine Monohydrate (CrM)

Why CrM is the Best: Creatine monohydrate (CrM) is the most researched and proven form of creatine. It’s almost 100% bioavailable, which means your body can absorb and use nearly all of it. Studies show that CrM can increase muscle creatine levels by 20-40%, which significantly boosts your performance in high-intensity workouts.

Benefits:

Improved Performance: CrM helps you perform better in short, intense bursts of activity, like sprinting or weightlifting.
Muscle Growth: It supports muscle growth by allowing you to train harder and recover faster.
Safety: CrM has been shown to be safe for long-term use without serious side effects.

Exploring New Forms of Creatine

While CrM remains the gold standard, various new forms of creatine have emerged, each claiming unique benefits. Here’s an overview of these new forms and what the research says about their efficacy and safety:

Creatine Ethyl Ester (CEE):

Claims: Enhanced absorption and effectiveness.
Reality: Studies indicate that CEE is less effective than CrM. Once ingested, CEE rapidly converts to creatinine, a waste product, which reduces its bioavailability and effectiveness.

Creatine Hydrochloride (Creatine HCl):

Claims: Better solubility and absorption.
Reality: Creatine HCl is more soluble in water, which may lead to better absorption. However, there is limited independent research to conclusively prove its superiority to CrM.

Creatine Nitrate:

Claims: Improved absorption and additional nitric oxide benefits.
Reality: Some studies suggest similar or slightly better bioavailability compared to CrM. There is some evidence of enhanced blood flow and endurance, but more research is needed.

Buffered Creatine (Kre-Alkalyn):

Claims: More stable and reduced conversion to creatinine.
Reality: Independent research shows that Kre-Alkalyn is no more effective than CrM in increasing muscle creatine levels or performance outcomes.

Creatine Magnesium Chelate:

Claims: Improved absorption and additional magnesium benefits.
Reality: Some studies suggest slightly better absorption than CrM, but these findings are inconsistent. Performance benefits are comparable to CrM, with no significant evidence suggesting superiority.

Safety First

One of the best things about CrM is its safety profile. Extensive research has shown that taking CrM does not harm your kidneys or cause dehydration, as some myths suggest. That said, it is important to drink plenty of water while taking this supplement for several reasons.

Hydration:

Creatine draws water into muscle cells to improve hydration and promote muscle growth. To avoid dehydration, you need to consume enough water to balance this effect, as creatine’s water-retaining properties can cause an increased need for fluids.

Muscle Performance:

Staying well-hydrated is crucial for optimal muscle performance. Dehydration can lead to muscle cramps, fatigue, and reduced strength, undermining creatine’s benefits.

Kidney Function:

Creatine is broken down into creatinine, which is filtered by the kidneys. Drinking enough water helps support kidney function and ensures that excess creatinine is flushed out properly, preventing potential strain on the kidneys.

Maximizing Effectiveness:

Adequate hydration allows creatine to be properly absorbed and utilized by the body. Without sufficient water, creatine’s performance-enhancing effects might not be fully realized.

What About Regulation?

CrM is widely recognized as safe by major health and regulatory bodies around the world. This means it’s been thoroughly tested and approved for use in dietary supplements. On the other hand, many newer forms of creatine haven’t undergone the same level of testing, so their safety and effectiveness aren’t as well established.

Key Takeaways for You

Stick with CrM: It’s the most effective, researched, and safe form of creatine.
Be Skeptical of New Forms: Newer types of creatine often don’t live up to their marketing claims and aren’t as well-studied.
Creatine is Safe: When used as directed, CrM doesn’t cause harmful side effects. But it is important to drink plenty of water when taking this supplement.
Regulatory Approval Matters: Choose creatine products that have been approved by health authorities.

Conclusion

Creatine monohydrate remains the best choice for anyone looking to boost their athletic performance and muscle growth safely. When taken in recommended doses, it’s safe for long-term use. While the market offers many alternatives, CrM’s extensive research backing makes it the gold standard. Always ensure that your supplement is from a reputable source and is recognized as safe by regulatory bodies.

By understanding the facts about creatine, you can make informed choices that benefit your health and fitness goals. For more detailed insights, refer to the full article published in Nutrients

ABOUT THE AUTHOR

Dr. Anton

I’ve had the privilege of studying the fields of obesity, metabolism, and aging for the past 20 years and felt an increasing desire to share what I’ve learned with as many people as possible the past few years.

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16/8 Intermittent Fasting: Tips from an Industry Expert

Written by Stephen Anton PhD on June 30th, 2023

The 16:8 intermittent fasting plan, also known as the 16:8 diet or time-restricted feeding, is a popular fasting method that involves restricting your daily eating window to a specific time-period and fasting for the remaining hours of the day.

16/8 Intermittent Fasting Plan

5 Reasons for the Increased Popularity of 16/8 Intermittent Fasting

Points to Consider While Practicing 16/8 Fasting

Muscle Growth and 16/8 Intermittent Fasting

16/8 Fasting and Your Circadian Rhythm

How to Time the 16/8 Intermittent Fasting Plan

16/8 Intermittent Fasting Final Thoughts

16/8 Intermittent Fasting Plan

The “16:8” refers to the fasting and eating windows within a 24-hour cycle. Here’s how the 16/8 intermittent fasting plan typically works:

Fasting Window

During the fasting period, you abstain from consuming any calories, allowing only calorie-free fluids such as water, unsweetened tea, or black coffee. Some variations of this plan may allow for minimal-calorie intake during the fasting window, such as a small amount of cream in your coffee.

Eating Window

You designate a specific period of approximately 8 hours during which you consume all your daily calories and meals. This window is the time when you can eat your meals and snacks.

5 Reasons for the Increased Popularity of 16/8 Intermittent Fasting

The reason this approach has become so popular is that it’s highly sustainable and easy to follow once the body has adapted to this way of eating.

The 16:8 intermittent fasting plan gained popularity through a combination of factors, including scientific research, anecdotal evidence, and increased interest in alternative approaches to weight loss and health improvement. Here are a few key factors that contributed to its rise in popularity:

1. Research on Intermittent Fasting

Over the decade, a growing number of studies have explored the benefits of intermittent fasting approaches, with the 16:8 plan being most frequently tested. Findings from research to date has suggested that this approach has a number of potential benefits including fat loss, muscle preservation, enhanced energy, and greater mental clarity.

2. Simplicity and Flexibility

The 16:8 plan offers a simple and flexible approach to fasting. With an 8-hour eating window and a 16-hour fasting window, it can be easily integrated into daily routines. Unlike more extreme fasting methods, such as prolonged multi-day fasting, the 16:8 plan allows for regular daily meals while still providing a fasting period. This simplicity and flexibility made it appealing to individuals looking for a sustainable fasting regimen.

3. Aligning with Circadian Rhythms

The 16:8 plan is designed to align with our natural circadian rhythms, which regulate our sleep-wake cycle and metabolic processes. It takes advantage of the overnight fast that occurs during sleep and extends it to create a longer fasting period.

4. Weight Loss and Wellness Communities

The rise of online communities, social media platforms, and wellness influencers played a significant role in popularizing the 16:8 plan. As individuals shared their personal experiences and success stories with intermittent fasting, it gained traction within weight loss and wellness communities. The accessibility of information, success stories, and tips shared online helped spread awareness and generate interest in the 16:8 plan.

5. Promotion by Health and Fitness Experts

Health and fitness experts, including doctors, nutritionists, and fitness influencers, have also played a role in promoting the 16:8 plan. These experts highlighted the potential benefits of intermittent fasting, including the 16:8 approach, through books, articles, podcasts, and media appearances. Their endorsement and expertise helped increase awareness and credibility around the plan.

Points to Consider While Practicing 16/8 Fasting

The 16/8 plan offers flexibility in choosing the eating window that suits your schedule and preferences. Common approaches include starting the fast in the evening after dinner and skipping breakfast the next morning or delaying the first meal of the day until later in the morning.

Flexibility

For a healthy and metabolically flexible individual, the metabolic switch may be activated after a short fasting period of 12-16 hours but for many individuals longer fasting periods are needed.

Benefits

Potential benefits of the 16:8 IF plan include fat loss, improved insulin sensitivity, enhanced cellular repair processes, and better metabolic health and brain function.

Balanced Nutrition

While the 16:8 plan focuses on when you eat, it’s still essential to prioritize a balanced and nutritious diet during your eating window. Pay attention to portion sizes, choose whole foods, include a variety of fruits and vegetables, incorporate lean proteins and healthy fats.

Hydration

Staying hydrated is crucial during fasting periods. Drink plenty of water throughout the day to support your overall well-being.

Personalization

It’s important to consider your individual health status, dietary needs, and any underlying medical conditions. If you have concerns or specific health conditions, regimen.

Remember, consistency and sustainability are key factors in any dietary approach. It’s essential to find a pattern that works well with your lifestyle and promotes a healthy relationship with food.

Muscle Growth and 16/8 Intermittent Fasting

The 16:8 intermittent fasting plan may not be considered the optimal approach for maximizing muscle growth compared to other dietary strategies.

Muscle growth requires an adequate intake of nutrients, particularly protein, to provide the necessary building blocks for muscle synthesis and repair.

In the 16:8 plan, there is a limited eating window of 8 hours, which may make it challenging for some individuals to consume enough calories and nutrients, including protein, within that time frame.

This could potentially hinder muscle growth if nutrient intake is not properly managed.

However, as described in the blog “Intermittent Fasting for Bulking” this is certainly possible and I believe that fasting and bulking (muscle growth) can be combined successfully.

Maximizing Muscle Growth While Fasting

Compared to standard bulking approaches, intermittent fasting and bulking is healthier, more effective, and produces less body fat gain. You will also experience healthier cells, improved muscle maintenance, higher quality muscle growth, and increased human growth hormone.

To maximize your results, remember to focus on consuming calories during your natural anabolic windows. For most people, that means when you first break your fast (typically in the late morning), and right after your evening workout.

16/8 Fasting and Your Circadian Rhythm

The 16:8 intermittent fasting plan can be designed to align with circadian rhythms, which are the natural biological rhythms that regulate various physiological processes in the body, including metabolism and sleep-wake cycles.

Our circadian rhythms are influenced by external cues, such as light and darkness, and play a role in regulating metabolism. The timing of food intake can impact the synchronization of our internal body clocks and optimize metabolic processes.

By aligning the eating window of the 16:8 plan with the body’s natural circadian rhythms, it is believed to promote better metabolic health and overall well-being.

How to Time the 16/8 Intermittent Fasting Plan

Early Time-Restricted Feeding

With the 16:8 plan, individuals often choose to have their eating window earlier in the day, such as starting eating around mid-morning and finishing by early evening. This aligns with the body’s natural metabolic patterns, as our metabolism tends to be more efficient earlier in the day and gradually slows down in the evening.

Fasting During Sleep

By fasting for 16 hours, a significant portion of the fasting period occurs during sleep. This allows the body to tap into stored energy (glycogen and fat) and promotes fat burning during the fasting phase.

Meal Timing and Sleep Quality

Eating too close to bedtime can negatively affect sleep quality. By adhering to the 16:8 plan and finishing your last meal a few hours before bedtime, you give your body enough time to digest the food, promoting better sleep and allowing the body to focus on repair and rejuvenation during the fasting period.

Hormonal Balance

Circadian rhythms also influence the release of hormones, including insulin, cortisol, and melatonin. Proper alignment of meal timing with circadian rhythms can help regulate these hormone levels and support metabolic health.

16/8 Intermittent Fasting Final Thoughts

While the 16:8 intermittent fasting plan can be structured to align with your circadian rhythms, individual variations exist, and what works best for one person may not be suitable for another.

For this reason, it is essential to listen to your body, adapt the fasting plan to your needs and preferences, and seek guidance from a healthcare professional or registered dietitian if necessary.

More on fasting:

How to Break Out of an Intermittent Fasting Plateau

36-Hour Fast (Monk Fast): Everything You Need to Know