Creatine for Climbers: A Performance and Recovery Booster?

Creatine is a compound made from three amino acids that plays a vital role in the energy production process. It is used in the muscles to help create ATP (adenosine triphosphate), the primary source of energy.

Although it is naturally produced by the body, we only create a small amount of it (1-2 grams per day). The amount consumed in our daily diet (through foods such as red meat, poultry, seafood, and animal milk) is typically quite low (especially if you’re vegan), so creatine supplementation can prove highly beneficial.

In fact, this study showed that creatine supplementation, even in omnivores, elevates resting total creatine levels by ~20%. This can be particularly beneficial for those looking to maintain optimal energy levels during high intensity exercise and activities such as climbing.

Increased levels of creatine through supplementation has a strong link with improved levels of power and strength, as well as an improved response to strength training. This study, a recent review of 16 randomized controlled trials, found that creatine is an efficient form of supplementation for muscle growth with adequate training in a variety of athletic activities.

This research, which looked at physical working capacity when fatigued and maximal isometric grip strength, showed significant improvements in the group who supplemented with creatine versus the placebo group.

Although creatine use has long been associated with shorter, high intensity sports, it can be beneficial for those athletes exercising for longer too. This study, published in the Journal of International Society of Sports Nutrition, looked at how creatine can improve muscular endurance and found it can increase time to exhaustion during high-intensity endurance activities, likely due to increased anaerobic work capacity.

Creatine supplementation can also help expedite recovery post-workout by reducing inflammation, increasing glycogen storage, and activating satellite cells in muscles to help heal micro-tears. The results from this study showed how creatine supplementation enhanced muscle recovery after muscle damage.

There are typically few side effects to supplementing with creatine, although in some rare cases people can experience weight gain or digestive issues like stomach cramps, nausea, and diarrhea. This is more commonly associated with taking high doses of creatine, such as during a loading phase (taking 20 grams of creatine per day).

Some people are wary of taking creatine because of the notion that it causes you to retain extra water. As it’s transported by sodium, creatine increases cell volume but this leads to hydration and performance benefits, not noticeable weight gain according to this study on creatine myths. This cited research that showed “it does not alter total body water (intra or extracellular) relative to muscle mass over longer periods of time.”

Instead, taking creatine during consistent resistance training can help increase strength and power, leading to hypertrophy (muscle growth). This can contribute to greater lean body mass and so you might gain a little total body weight. But the notion that this is just water weight is false.

Of course, in sports like rock climbing and bouldering, where an excellent strength-to-weight ratio is an advantage, climbers understandably want to see an improvement in performance in return for an increase in muscle mass. 

• How to take: Mix 1 scoop (5 grams of creatine) with 6-8 fluid ounces of water or your preferred liquid daily. Alternatively, you can try Momentous Creatine Chews. 
• Results: Most people see results within 14 days, although we estimate 2-4 weeks of supplementation for initial impact and effects to occur. Long-term benefits are best achieved with regular daily supplementation.
• Physical benefits: Results can vary depending on the individual, but you can expect to experience improvements in your physical performance, enhanced lean muscle development, and improved strength gains and power.
• Cognitive benefits: You may experience cognitive benefits such as enhanced memory and reduced mental fatigue. With regular use, creatine can help you increase brain creatine levels, helping you perform better mentally.