Creatine and the backcountry- Is there a place for it?

Creatine has gained a load of attention in the last couple of years for it’s reported ability to enhance athletic performance, increase muscle size, and improve brain function. 

With accolades like that, it’s no wonder that people are starting to ask “is there a use and benefit for taking creatine in the backcountry to enhance performance while in the mountains?”

We’re here to answer that question today by evaluating: 

• What is creatine exactly?

• Should we care- why or why not?

• What’s the deal- does it actually work?

• Is it dehydrating- a common question that comes up in the conversation? 

• Should I avoid or take it into the mountains?

• Should I avoid or take it in preparation and training for the mountains? 

Let’s dive in…

What is creatine exactly?

Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise and muscle contractions. It is a fuel source during these short, high-intensity demands.  Since it’s a compound that occurs naturally, it’s important to point out that folks who eat meat are already getting additional creatine via their diet.  That’s something very important to remember as we evaluate the rest of the article.  

For folks who may not eat meat and/or want more than what’s readily provided in meat, you can find it as a dietary supplement.

Should we care: why or why not?

Well, with the reports mentioned above, you should care for no other reason than thinking critically to ask if taking this could potentially enhance your own performance.  Here’s a quick and dirty summary of the reports (and why it’s worth looking more at): 

• Increased muscle size. 

• Increased performance for short, high-intensity bursts of energy. 

• Evaluating whether the water exchange that comes with creatine use (it draws water into the muscle cell) has a dehydrating or hydrating effect on us in the mountains. 

What’s the deal- does it actually work?

Yes.

Well, kind of…

But, maybe not, too…

Here’s some things to consider: 

If you’re a meat eater already: You probably won’t have some HUGE gain from taking it.  With what’s already naturally in your muscle + what you’re taking in from food (via animal proteins mentioned above), you may find little-to-no effect.  In fact, it’s reported that only about 50% of people are even “responders” to creatine. 

If you’re not: you might notice a huge advantage- particularly in the areas of muscle size and short-bursts of high-intensity training. 

If you want bigger muscles: Yes.  Creatine naturally draws water into the muscle and will make it look fuller.  The question is; does that really translate into anything meaningful anywhere but on the beach during spring break (the answer is no…not really). 

From a hydration standpoint:  See below in the section we’ve dedicated to this. 

Short bursts with high intensity: this really goes back to the above statements of 50% responders and whether or not you/we eat meat or not.  The theory is there though given creatine role in fueling short-burst activities. 

Is it dehydrating- a common question that comes up in the conversation. 

We have no data suggesting that creatine will dehydrate you from the pull of water INTO the muscle and (theoretically) away from other areas in the body.  In fact, there is some interesting information that this water exchange actually helps regulate our body’s temperature in really hot environments.  

There’s also some reports that this pull of water into the muscle could cause more strains/tear/etc. (think of a water balloon FULL of water that you squeeze vs a balloon with no water in it).  Again, we don’t see that in studies. 

Should I take it into the mountains or no?

Image: Mark Huelsing- Exo Mtn Gear with Mark Rowenhorst.

That’s a good question that only you can make the call on.  Here’s my opinion: 

I don’t see ENOUGH juice to make the “squeeze” worth it.  The reported improvements are minor and there’s already enough crap stuff to remember to pack.  I don’t want ONE more thing to buy, pack, and remember to manage while out. 

With that said, it’s easy, cheap, and relatively safe to try.  Like we say: you can never argue with someones subjective opinion- no matter what the science says, supports, or doesn’t support. 

If there were ONE reason I might consider it (and I’m not saying I would), it would be on an early season excursion when the temperatures are really hot and seeing if I notice a difference in my hydration status by taking it vs without it.

Should I avoid or take it in preparation and training for the mountains? 

Maybe.  This goes back to the above statements on being a meat eater (or not), being a responder (or not), and if you do a lot of high-intensity, short-burst training (or not).  

Again though, it’s easy to find, pretty cheap, and pretty safe to try and see if you can tell a tangible difference or not. 

Final Thoughts

Whether you should or shouldn’t incorporate creatine into your nutrition regiment while preparing for or in the backcountry is going to be a call that each person needs to make.  We hope that we’ve provided a very clear guideline to help you make that call. 

While it shows it can be helpful in some situations, no supplement will ever usurp the tremendous potential offered by consistent execution of the basics:

• dialing in your nutrition (calories, proteins, carbs, fats, etc.),

• following a strategic training plan, and

• having a hydrations/electrolyte plan for hot months

If you’ve yet to figure out or master those, I’d start there before committing to taking one more thing in the mountains that requires more management.