A Guide to Creatine: History, Science, and Benefits

Creatine is a compound that has captivated scientists and fitness enthusiasts alike since its initial isolation in the early 19th century. As a naturally occurring substance found predominantly in animal muscle tissue, creatine plays a vital role in energy production within the body, particularly during high-intensity exercise. Over the years, extensive research has revealed its significance in enhancing athletic performance, promoting muscle growth, and facilitating recovery. This exploration into creatine's biochemical properties has not only expanded our understanding of human physiology but also paved the way for its widespread use as a dietary supplement. As we delve into the history, sources, and current recommendations surrounding creatine, we will uncover the remarkable journey of this compound from its discovery to its status as a staple in the fitness industry.

Scientific Discovery & Identification

Humanities knowledge of creatine began in 1832 when the French philosopher and scientist Michel Eugène Chevreul first isolated this fascinating compound. Chevreul, intrigued by the biochemical processes related to muscle and meat, named it "creatine," deriving the term from the Greek word for meat, "kreas." His work marked the initial step in understanding creatine, yet it was limited to its isolation. At that time, Chevreul was unable to fully grasp or elucidate the significance and potential applications of creatine in biological systems. This limitation left a gap in the understanding of its role in human physiology and nutrition.

It wasn't until 1847 that a major breakthrough occurred when the renowned chemist Justus von Liebig chemically identified creatine, providing a pivotal foundation for future research. Von Liebig's identification of creatine not only confirmed its existence but also opened the door for other scientists to explore its biochemical properties and physiological importance. His work catalyzed a wave of interest in creatine, leading to extensive investigations into its functions, benefits, and applications in various fields including nutrition, exercise science, and medicine.

Natural Source(s)

Before we go further lets take a quick look at where exactly this chemical is from in the natural world. Among the natural sources of creatine, herring stands out as the top contender, offering a substantial amount of creatine, ranging from 1.7 to 4.5 grams per 6oz serving when consumed raw. However, it is essential to note that the creatine content diminishes upon cooking, with cooked herring retaining approximately 940 milligrams. Following herring, pork provides a notable source of creatine, delivering around 650mg per (cooked) serving. Salmon and beef are nearly tied for third place in creatine content, with cooked salmon containing about 511mg and cooked beef providing roughly 500mg per 6oz serving. Tuna also contributes significantly to dietary creatine intake, with approximately 455mg available when cooked. Chicken, another common protein source, has a comparable creatine content, averaging around 450mg per serving.

Interestingly, dairy products exhibit varying levels of creatine depending on the type, with some cheeses and milk providing modest amounts. However, it is crucial to recognize that no plant-based foods contain creatine, which is a reflection of its biochemical nature and its association with animal muscle tissue. Consequently, for individuals seeking to increase their creatine intake through diet alone, relying solely on herring would require an impractical consumption of about 2.2 pounds daily. This reality underscores the practicality of using creatine supplements, which offer a concentrated and convenient means of achieving optimal creatine levels without the need for excessive food intake. Let's delve deeper into the implications of this dietary challenge...

Study, Use History, and Benefits of Creatine

Creatine is widely recognized as the most researched dietary supplement, and justifiably so, as the body of research surrounding this compound has remained robust since its initial discovery nearly two hundred years ago. Following his groundbreaking work, Justus von Liebig continued to explore the potential applications of creatine, funding his laboratory through the production and sale of the first commercially available creatine product, a meat broth known as "Liebig's Meat Extract," which contained an impressive 8% creatine. This early product served not only as a nutritional supplement but also as a testament to the growing interest in the health benefits associated with creatine consumption.

Shortly after von Liebig's research was published, another significant milestone occurred when creatinine, the breakdown product of creatine, was confirmed as a naturally occurring compound produced within the human body. This discovery further solidified the importance of creatine in human metabolism. However, it wasn't until seventy-nine years after von Liebig's major discovery that the first human research on creatine supplementation took place. This seminal study, conducted in 1926, demonstrated that ingesting 10 grams of creatine daily for a week resulted in increased storage of creatine in muscle tissue, thereby proving its anabolic effects and potential benefits for athletic performance and muscle recovery. Despite these early findings, the extraction process for creatine was time-consuming and costly, which hindered widespread use.

It wasn't until the 1950s that scientists made significant advancements in creating synthetic variants of creatine, making supplementation more feasible and accessible to athletes and fitness enthusiasts alike. Throughout the 1950s, 60s, and 70s research on creatine continued to thrive, with reports indicating that it was used by Soviet Union athletes during the Cold War as a means to enhance performance. However, creatine supplementation did not gain traction in Western countries until the early 1990s, a shift attributed to the discovery of its myriad effects on athletic performance (strength, power, muscular endurance, muscle growth) and recovery. This newfound interest spurred a wave of studies investigating the benefits of creatine supplementation (primarily creatine monohydrate), leading to its current status as one of the most popular and well-researched supplements in the fitness industry. In the time since, we have learned a great deal, including that there are seemingly no negative side effects and how best to consume it for maximal effect. Below, I will distill this into as straightforward instructions as possible.

Current Recommendations

• (Optional) Loading phase: Consume 20g a day for the first 7 days.

• Take 5 grams daily mixed with a beverage.

  • Give it a rough stir, or hard shake, for 1 minute to ensure it is smoothly mixed.

  • It is best to mix-it-up and consume within the first 10-20 minutes of mixing to avoid any separation or settling.

  • I recommend mixing with a warm or hot beverage to make things easier.

It is consumed daily because it builds up in the system to provide a lasting benefit. This means missing one day, when you have been doing so for weeks, will not impair the effects so long as you consume ASAP. And that their is minimal to no difference in when you get it in throughout the day, just be sure to stay well hydrated. Hydration is important because we now know it works by assisting in cellular hydration. So it will dehydrate you quickly if you aren't drinking enough. This can leading to feeling achy or nauseous, both of which I can attest to the reality of from personal experience.

In conclusion, creatine has evolved from a scientifically isolated compound in the 19th century to a cornerstone of modern athletic supplementation. Its natural sources, predominantly found in animal products, highlight the dietary challenges faced by those looking to enhance their creatine levels through food alone. The extensive research and historical context surrounding creatine have established its efficacy in improving athletic performance, muscle growth, and recovery. Current recommendations for supplementation emphasize the importance of consistent daily intake and proper hydration to maximize its benefits. As our understanding of creatine continues to deepen, it remains a vital tool for athletes and fitness enthusiasts seeking to optimize their physical performance and overall health. The journey of creatine is a testament to how scientific discovery can translate into practical applications that enhance human potential.

The Highlights

• Creatine was first isolated in 1832 by Michel Eugène Chevreul.

• Comes only from animal sources.

• Justus von Liebig was the first to isolate, and sell, creatine.

• It is the most researched sport supplement.

• Benefits strength, power, muscular endurance, muscle size, and recovery.

• Take 5 grams daily, mixed in a beverage.

• Takes time to build-up in the body and take effect. (1-4 weeks)

Wishing you progress on your path, and good health throughout the day.