Deep dive into creatine: benefits, risks, dose, mechanism of action | Peter Attia with Layne Norton

Summary

In this podcast excerpt, the hosts delve into the benefits and safety of creatine supplementation, a popular topic among their audience. They discuss its role as a high-energy phosphate donor, enhancing performance and lean body mass. The conversation addresses common concerns about creatine, including potential weight gain due to water retention and the myth of creatine-induced hair loss. The hosts also touch on the economic aspect, noting creatine's affordability despite recent price increases. They emphasize the lack of need for cycling off creatine, as it doesn't mimic hormonal biofeedback loops, and suggest a daily intake of five grams for consistent benefits.

Takeaways

• 💪 Creatine is a supplement with a high safety profile and proven efficacy for improving strength and lean body mass.
• 🏋️‍♂️ Creatine acts as a high energy phosphate donor, enhancing ATP regeneration, which is crucial for muscle contractions and performance.
• 💧 Creatine's ability to pull water into muscle cells may contribute to an anabolic environment, aiding in muscle growth and strength.
• 📈 There's evidence suggesting cognitive benefits from creatine supplementation, although this is not the primary focus.
• 🚫 Despite concerns, creatine does not negatively impact kidney function when used appropriately, and monitoring with cystatin C is recommended over creatinine.
• 💇‍♂️ The notion that creatine causes hair loss is not strongly supported by research, with only one study showing a minor increase in DHT.
• 🏋️‍♀️ Creatine is beneficial for both powerlifters and bodybuilders, potentially enhancing performance and muscle fullness.
• 🔁 There's no strong evidence supporting the need to cycle creatine on and off; consistent use maintains muscle creatine levels.
• 💊 The optimal daily dose of creatine for most individuals is around five grams, with little evidence to support higher doses for enhanced effects.
• ⏰ The timing of creatine intake (before or after workout) is less critical than ensuring regular intake for maximum benefits.

Q & A

What is creatine and why is it important for athletes?

Creatine is a high energy phosphate donor that exists in muscle as phosphocreatine. It helps in the formation of ATP, which is essential for muscular contractions, thereby enhancing performance, strength, and lean body mass.

Is creatine supplementation safe?

Yes, creatine passes the safety test as it has been extensively studied and found to have minimal side effects. It is considered one of the most researched and safe supplements available.

What are the potential cognitive benefits of creatine?

While the exact mechanisms are not fully understood, there appear to be cognitive benefits associated with creatine supplementation, although more research is needed to confirm these effects.

Why might someone not want to take creatine before a bodybuilding competition?

Creatine can cause water retention, leading to a slight weight gain. For bodybuilders, this might not be desirable as they often aim to reduce water weight to achieve a more defined look before a competition.

Can creatine supplementation cause hair loss?

There is no compelling evidence to suggest that creatine supplementation causes hair loss. A single study showed an increase in DHT, but it was not replicated, and there's no direct link established between creatine and hair follicle damage.

What is the recommended daily dosage of creatine?

The general recommendation is to take about five grams of creatine monohydrate per day, which is considered sufficient for saturating muscle cells and providing the desired benefits.

Is it necessary to cycle creatine supplementation on and off?

There is no strong evidence to suggest that cycling creatine on and off provides any additional benefits. Consistent daily use is advised to maintain intramuscular creatine levels.

What are the potential gastrointestinal side effects of creatine?

Some individuals may experience gastrointestinal irritation such as bloating and nausea, especially when initially loading with higher doses of creatine.

How does creatine affect kidney function as indicated by blood markers?

Creatine supplementation can increase creatinine levels, but this does not necessarily indicate impaired kidney function. Health care providers are advised to consider other markers like cystatin C for a more accurate assessment of kidney health.

Can creatine be beneficial on non-lifting days as well?

Yes, creatine can still provide benefits on non-lifting days, as it aids in energy production and muscle hydration, which can be advantageous during high-intensity cardio or other forms of exercise.

What is the best time to take creatine?

There is no definitive best time to take creatine. Some studies suggest a slight advantage post-workout, but the key is to take it consistently at a time that ensures regularity.