Creatine is one of the most studied and safest supplements in the world
But many people are unsure or uneducated on its benefits and use, especially athletes and active individuals
Here's everything you need to know about creatine:
But many people are unsure or uneducated on its benefits and use, especially athletes and active individuals
Here's everything you need to know about creatine:
Creatine is an amino acid compound consumed in the diet from animal skeletal muscle such as red meat, seafood, pork, and poultry
Dietary creatine intake varies, but, in meat-eaters, avgs 1β2 g/day
Creatine is synthesized from the amino acids glyicine, arginine, & methionine
Dietary creatine intake varies, but, in meat-eaters, avgs 1β2 g/day
Creatine is synthesized from the amino acids glyicine, arginine, & methionine
Skeletal muscle makes up the storage site for most the bodyβs creatine (~95%) with the remaining small amounts found in the brain, heart, and testes
The daily creatine produced (endogenously) and taken up by muscle amounts to approximately 1 β 2 g
The daily creatine produced (endogenously) and taken up by muscle amounts to approximately 1 β 2 g
The total creatine pool is assumed to be around 120 g (for an average 70-kg adult), with a daily degradation of approximately 1 β 2% of intramuscular creatine (~2 g)
An adult weighing 70 kg needs ~2 g of creatine a day to restore creatine stocks, which equates to 0.5 kg of meat
An adult weighing 70 kg needs ~2 g of creatine a day to restore creatine stocks, which equates to 0.5 kg of meat
Humans can potentially increase creatine stores up to 160 g with intake of animal skeletal muscle and creatine supplementation, and it has been found that ingesting creatine in supplement form increases whole body creatine to a greater extent than meat
Research shows that creatine supplementation can increase creatine content in muscles anywhere from 10-20% in meat eaters or those that have high levels to begin with up to 20 β 40% in those with lower muscle stores, such as vegans and vegetarians
Creatine has been found to:
-Enhance athletic & physical performance
-Improve bioenergetics of exercise training
-Improve body comp
-Attenuate muscular atrophy & recovery from injury
-Attenuate exercise induced muscle damage
-Enhance cognitive fxn
-Act as a neuroprotective agent
-Enhance athletic & physical performance
-Improve bioenergetics of exercise training
-Improve body comp
-Attenuate muscular atrophy & recovery from injury
-Attenuate exercise induced muscle damage
-Enhance cognitive fxn
-Act as a neuroprotective agent
The potential benefits of creatine supplementation on athletic performance include increases or improvement of:
-Lean mass & improvement in body comp
-Muscle strength/fiber size
-Weightlifting performance (training volume)
-Growth factor/gene expression
-Lean mass & improvement in body comp
-Muscle strength/fiber size
-Weightlifting performance (training volume)
-Growth factor/gene expression
The potential benefits of creatine supplementation on athletic performance include increases or improvement of:
-Glycogen synthesis &storage capability
-Satellite cell number
-Intramuscular and intracellular water
-A variety of sports-related field activities
-Sprint performance
-Glycogen synthesis &storage capability
-Satellite cell number
-Intramuscular and intracellular water
-A variety of sports-related field activities
-Sprint performance
Best form:
There are several forms of creatine that claim to improve physical & chemical properties, bioavailability & effectiveness
Most have not been studied as thoroughly as creatine monohydrate nor have they been shown to be more effective than Creapure creatine monohydrate
There are several forms of creatine that claim to improve physical & chemical properties, bioavailability & effectiveness
Most have not been studied as thoroughly as creatine monohydrate nor have they been shown to be more effective than Creapure creatine monohydrate
How to take creatine:
A traditional βloading phaseβ of 20 g/day or 0.3 g/kg split up between 4 different doses (~5 g each dose) for 5 to 7 days is recommended followed by a βmaintenance phaseβ of 3 β 5g/day or 0.03 g/kg
A traditional βloading phaseβ of 20 g/day or 0.3 g/kg split up between 4 different doses (~5 g each dose) for 5 to 7 days is recommended followed by a βmaintenance phaseβ of 3 β 5g/day or 0.03 g/kg
How to take creatine:
A loading phase is not needed to increase muscle creatine stores over baseline as supplementing w/creatine at a rate of 3-5 g/d over a minimum of 4 weeks will adequately increase the total creatine pool in the same manner as loading with 20 g/d for 6-7 days
A loading phase is not needed to increase muscle creatine stores over baseline as supplementing w/creatine at a rate of 3-5 g/d over a minimum of 4 weeks will adequately increase the total creatine pool in the same manner as loading with 20 g/d for 6-7 days
When to take it:
Creatine may be consumed prior to or after training has commenced
If taken after creatine supplementation should also occur with a combination of carbohydrates & protein along with electrolytes as that may enhance muscle creatine uptake and the ergogenic effect
Creatine may be consumed prior to or after training has commenced
If taken after creatine supplementation should also occur with a combination of carbohydrates & protein along with electrolytes as that may enhance muscle creatine uptake and the ergogenic effect
Creatine for recovery:
In addition to being an energy substrate, creatine has been shown to possess antioxidant & anti-inflammatory properties, reduce exercise-induced oxidative stress to mitochondria, & assist w/acclimating to increases in training volume to help w/recovery
In addition to being an energy substrate, creatine has been shown to possess antioxidant & anti-inflammatory properties, reduce exercise-induced oxidative stress to mitochondria, & assist w/acclimating to increases in training volume to help w/recovery
Creatine for recovery:
There have been several studies that have looked at the effects of creatine supplementation on systemic inflammatory markers and reducing inflammation and chemical markers of muscle damage
There have been several studies that have looked at the effects of creatine supplementation on systemic inflammatory markers and reducing inflammation and chemical markers of muscle damage
Creatine supplementation poses a way to assist athletes with acclimating to increases in training volumes and to adequately recover
Creatine for recovery:
Creatine loading 20 g/day for five days runners attenuated the rise in:
-PGE2
-TNF- Ξ±
-Serum levels of CK
-IFN-Ξ±
-IL-1Ξ²
-Lactate
-GPT
Creatine loading 20 g/day for five days runners attenuated the rise in:
-PGE2
-TNF- Ξ±
-Serum levels of CK
-IFN-Ξ±
-IL-1Ξ²
-Lactate
-GPT
Creatine for recovery:
Creatine supplementation (0.3 g/kg) for one week (prior to 12 maximal effort sprints) blunted the rise in levels of CRP, TNF- Ξ±, and lactate dehydrogenase (LDH) and was lower relative to placebo in trained soccer players
Creatine supplementation (0.3 g/kg) for one week (prior to 12 maximal effort sprints) blunted the rise in levels of CRP, TNF- Ξ±, and lactate dehydrogenase (LDH) and was lower relative to placebo in trained soccer players
Creatine supplementation enhances glycogen synthesis & storage
Co-ingesting creatine (5 g) w/glucose (95 g) enhanced both creatine & carbohydrate storage in muscle
Ingesting creatine w/carbs & protein enhances muscle creatine uptake & also promotes greater glycogen restoration
Co-ingesting creatine (5 g) w/glucose (95 g) enhanced both creatine & carbohydrate storage in muscle
Ingesting creatine w/carbs & protein enhances muscle creatine uptake & also promotes greater glycogen restoration
Supplementing w/creatine during immobilization can lead to:
-Better maintenance of muscle mass/CSA, strength, & muscle endurance
-Maintenance of or increase in muscle creatine, GLUT4
-Increased muscle glycogen, growth factor expression
-Decreases in leucine oxidation
-Better maintenance of muscle mass/CSA, strength, & muscle endurance
-Maintenance of or increase in muscle creatine, GLUT4
-Increased muscle glycogen, growth factor expression
-Decreases in leucine oxidation
Supplementing with creatine during rehab can lead to:
-Reduced muscle tissue atrophy
-Increased GLUT4 content & rate of muscle/strength growth
-Improve muscle tissue efficiency in preventing fatigue & creating energy
-Greater increase in CSA of muscle fiber & peak strength
-Reduced muscle tissue atrophy
-Increased GLUT4 content & rate of muscle/strength growth
-Improve muscle tissue efficiency in preventing fatigue & creating energy
-Greater increase in CSA of muscle fiber & peak strength
Supplemental protocol:
During Immobilization: 20 g/day (in 4 different doses ~5 g each) for 7 β 14 days
During Rehabilitation: 5 g/day during rehabilitation
During Immobilization: 20 g/day (in 4 different doses ~5 g each) for 7 β 14 days
During Rehabilitation: 5 g/day during rehabilitation
Creatine and cognitive function:
The beneficial effects of creatine supplementation on brain function and cognition appear to be elevated in populations facing stressful conditions that lead to acute degradations of brain creatine (e.g., mental fatigue, exhaustive exercise)
The beneficial effects of creatine supplementation on brain function and cognition appear to be elevated in populations facing stressful conditions that lead to acute degradations of brain creatine (e.g., mental fatigue, exhaustive exercise)
Large decreases in brain creatine was associated w/more intense fatigue in those attempting mentally fatiguing tasks
Low levels of creatine are seen at the onset of severe fatigue & increasing brain creatine by supplementing may reduce/delay mental fatigue
Low levels of creatine are seen at the onset of severe fatigue & increasing brain creatine by supplementing may reduce/delay mental fatigue
Supplementation protocol:
To increase brain creatine stores up to 9.3% above baseline values, 20 g/day can be loaded for a minimum of 7 days & can be maintained at a dose of 20 g/day for 4 weeks
Similar results can be found with 0.3g/kg/day for 7 days followed by 0.03g/kg/day
To increase brain creatine stores up to 9.3% above baseline values, 20 g/day can be loaded for a minimum of 7 days & can be maintained at a dose of 20 g/day for 4 weeks
Similar results can be found with 0.3g/kg/day for 7 days followed by 0.03g/kg/day
At altitude:
Creatine supplementation (20 g/day for 7 days, increasing brain creatine by ~9%) prior to hypoxia improved cognitive perf & decrements of measures of attention & function were decreased
If time at altitude is >1 week then a maintenance dose of 5g/day is warranted
Creatine supplementation (20 g/day for 7 days, increasing brain creatine by ~9%) prior to hypoxia improved cognitive perf & decrements of measures of attention & function were decreased
If time at altitude is >1 week then a maintenance dose of 5g/day is warranted
Sleep deprivation:
Sleep deprived subjects treated with creatine (20 g/day for 7days before experimentation) attenuated the decreases in psychomotor activity, random movement generation, reaction time, balance, & mood compared to baseline
Sleep deprived subjects treated with creatine (20 g/day for 7days before experimentation) attenuated the decreases in psychomotor activity, random movement generation, reaction time, balance, & mood compared to baseline
Sleep deprivation:
Acute ingestion of 3.5 β 7 g creatine significantly improved the performance of sleep-deprived athletes performing rugby passing drills
Acute ingestion of 3.5 β 7 g creatine significantly improved the performance of sleep-deprived athletes performing rugby passing drills
Concussions:
Following a concussion, the brain is in a hypermetabolic state and brain creatine decreases
Creatine supplementation could alleviate the increase in energy demands caused by concussions
Following a concussion, the brain is in a hypermetabolic state and brain creatine decreases
Creatine supplementation could alleviate the increase in energy demands caused by concussions
Supplementation protocol:
Individuals presenting with a concussion would likely benefit from supplementing with 20 g/day of creatine during the entirety of the concussion protocol
Individuals presenting with a concussion would likely benefit from supplementing with 20 g/day of creatine during the entirety of the concussion protocol
Vegetarians and Vegans:
It has been well established that vegetarians and vegans have lower levels of creatine than meat eaters and these people with low levels of creatine are more responsive to supplementation
It has been well established that vegetarians and vegans have lower levels of creatine than meat eaters and these people with low levels of creatine are more responsive to supplementation
Vegetarians and Vegans:
Those following a vegetarian or vegan diet normalized their creatine content in blood and muscle and also improve memory after supplementing with 20g for 5 days
They also improved cognitive performance after supplementing with 5g/day for 6 weeks
Those following a vegetarian or vegan diet normalized their creatine content in blood and muscle and also improve memory after supplementing with 20g for 5 days
They also improved cognitive performance after supplementing with 5g/day for 6 weeks
Vegetarians and Vegans:
Athletes/individuals following a vegetarian or vegan diet should look to supplement with ~5 g creatine per day to normalize blood and muscle creatine content and to assist with reducing the metabolic stress caused by endogenous synthesis
Athletes/individuals following a vegetarian or vegan diet should look to supplement with ~5 g creatine per day to normalize blood and muscle creatine content and to assist with reducing the metabolic stress caused by endogenous synthesis
Creatine and dehydration:
Contrary to popular belief, there are no studies pointing creatine intake being a cause of dehydration
Creatine supplementation may act against dehydration as it's storage provides an increase in intracellular water, which can assist w/thermoregulation
Contrary to popular belief, there are no studies pointing creatine intake being a cause of dehydration
Creatine supplementation may act against dehydration as it's storage provides an increase in intracellular water, which can assist w/thermoregulation
Creatine and cramps:
There is no evidence suggesting that creatine supplementation causes muscle cramping in athletes
Over a full college football season the incidence of cramping, dehydration, & total injures was less in players that supplemented w/creatine than not
There is no evidence suggesting that creatine supplementation causes muscle cramping in athletes
Over a full college football season the incidence of cramping, dehydration, & total injures was less in players that supplemented w/creatine than not
Creatine and kidney damage:
There is no evidence that short-term or long-term creatine supplementation harms renal function in healthy populations or athletes
There is no evidence that short-term or long-term creatine supplementation harms renal function in healthy populations or athletes
Creatine and kidney damage:
Individuals present with a history of renal disease, renal impairment, or in those who take nephrotoxic drugs, might be associated to an increased risk of renal dysfunction with creatine supplementation and should not supplement
Individuals present with a history of renal disease, renal impairment, or in those who take nephrotoxic drugs, might be associated to an increased risk of renal dysfunction with creatine supplementation and should not supplement
Longitudinal supplementation:
Longitudinal supplementation at doses equal to or greater than 20g/d from 5 days to 2 years have not reported any serious side effects from creatine supplementation
This has also been shown when looking at changes to biomarkers w/continuous use
Longitudinal supplementation at doses equal to or greater than 20g/d from 5 days to 2 years have not reported any serious side effects from creatine supplementation
This has also been shown when looking at changes to biomarkers w/continuous use
Creatine supplementation and youth:
There is currently no published study that has shown creatine supplementation to be detrimental to youth and appears to be safe
There is currently no published study that has shown creatine supplementation to be detrimental to youth and appears to be safe
It is paramount that supplementation for youth occur only under the following conditions:
-The athlete is past adolescence & participating in exercise training that may benefit from supplementation w/creatine
-The athlete abides by the appropriate supplemental protocol & dose
-The athlete is past adolescence & participating in exercise training that may benefit from supplementation w/creatine
-The athlete abides by the appropriate supplemental protocol & dose
Supplementation for youth:
-The athlete is eating a nutritious, well-balanced diet
-The athlete & parents understand the effects of creatine supplementation & approve of it
-A high quality third-party tested supplement is used
-The athlete is eating a nutritious, well-balanced diet
-The athlete & parents understand the effects of creatine supplementation & approve of it
-A high quality third-party tested supplement is used
Supplementation for youth:
-Supplementation is supervised by the athleteβs parents, trainers, coaches, and physician and they are well versed in the appropriate dosing and timing protocol
-Supplementation is supervised by the athleteβs parents, trainers, coaches, and physician and they are well versed in the appropriate dosing and timing protocol
Creatine has become one of the most extensively studied and scientifically validated nutritional ergogenic aids out there
Creatine has the potential to play a role in improving athletic performance, assisting with recovery, and improving cognition and brain function
Creatine has the potential to play a role in improving athletic performance, assisting with recovery, and improving cognition and brain function
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