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Hello, Dr Paul here again and in this month’s blog we are going to talk about creatine. I am sure you may have heard of some of the benefits in regard to muscle gain. However, creatine is also gaining a lot of interest in many different areas of health.
In this blog I am going to go into what is creatine, how it works in the body, how it benefits performance, health and even promote healthier aging.
Creatine is a widely discussed and well-researched supplement that has garnered attention in the realms of sports and fitness, as well as health and cognition. In this comprehensive guide, we will delve into what creatine is, how much you should take, and the multifaceted benefits it offers, including improved performance, overall health, and even enhanced brain function.
What is Creatine?
Creatine is a naturally occurring compound found in small quantities in various foods and synthesized within the human body, primarily in the liver, kidneys, and pancreas. It is classified as a nitrogenous organic acid and plays a crucial role in the body’s energy production. In essence, creatine serves as a high-energy phosphate reservoir, primarily stored in skeletal muscle tissue. It aids in the rapid regeneration of adenosine triphosphate (ATP), which is the body’s primary energy currency.
Creatine, chemically known as methyl-guanidine acetic acid and consists of three amino acids: arginine, glycine, and methionine. These amino acids combine in the liver to form creatine, which is then transported to muscle tissues. Creatine can be found in the diet from meat, however the amounts we get in the diet are significantly lower than we can store, so supplementation to maximise storage capacity is very effective.
As creatine is a pretty important compound for health, so those who follow a plant-based diet, even if they have zero interest in performance, should consider using supplementation. The reasons for which should become clear below.
How Much Do You Need to Take?
Determining the optimal dosage of creatine is essential for reaping its benefits. Typically, individuals engage in a “loading” phase, during which they consume around 20 grams of creatine per day for 5-7 days, followed by a “maintenance” phase, where they take 3-5 grams daily. This helps saturate muscle cells with creatine, ensuring an adequate supply for energy production. Although this loading phase isn’t essential, it is worth doing to speed up the saturation process
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Creatine is a cost-effective supplement, with a CSN sized tub lasting around 2 months, so it isn’t going to cost you a huge amount to do this loading phase. In terms of the relative cost for something that has large amounts of evidence to support its effectiveness and the wide range of benefits it has, creatine is really a ‘no-brainer’ supplement to take.
Benefits for Performance
Creatine is renowned for its ability to enhance physical performance, making it a popular supplement among athletes, bodybuilders, and fitness enthusiasts. Here are some key performance-related benefits:
Increased Muscle Mass:
Creatine promotes muscle protein synthesis, leading to an increase in lean body mass, which can help athletes generate more strength and power. This is particularly valuable for bodybuilders and those looking to improve their physique.
Improved Exercise Capacity:
It allows for longer and more intense workouts, enhancing endurance and performance during activities like weightlifting, sprinting, or high-intensity interval training. This extended exercise capacity can help athletes push their limits and achieve greater gains.
Enhanced Muscle Recovery:
Creatine may reduce muscle damage and inflammation, helping individuals recover more quickly between training sessions. This means less downtime between workouts and the ability to train consistently.
Strength Gains:
It has been shown to boost strength and power, making it an essential supplement for those seeking to maximize their lifting capacity and athletic performance. Strength gains can significantly impact performance in various sports and activities.
Benefits for Health.
Beyond its performance-enhancing qualities, creatine offers a range of health benefits, contributing to overall well-being:
Neurological Disorders:
Research suggests that creatine may have neuroprotective properties, potentially benefiting individuals with certain neurological disorders like Parkinson’s disease and amyotrophic lateral sclerosis (ALS). While creatine is no cure, it could help alleviate symptoms and improve overall quality of life for those affected by such conditions.
Muscle Health:
For older adults, creatine can aid in preventing age-related muscle loss, also known as sarcopenia, and improve muscle function. This is critical for maintaining mobility and independence as people age.
Metabolic Health:
Creatine may enhance glucose metabolism, potentially assisting individuals with diabetes or those at risk of developing the condition. By improving how the body uses glucose, creatine can contribute to better blood sugar control.
Benefits for Brain Health
In recent years, research into the cognitive benefits of creatine has gained momentum, revealing its potential to boost brain health and function:
Enhanced Cognitive Performance:
Creatine has shown promise in improving cognitive function, including memory and processing speed. It may be particularly beneficial for tasks requiring short-term memory and quick thinking. This improvement in cognitive performance can have a significant impact on daily life and work.
Mood Regulation:
Some studies suggest that creatine supplementation can have a positive impact on mood and reduce symptoms of depression and anxiety. By stabilizing mood, creatine may enhance overall mental well-being.
Neurotransmitter Support:
Creatine may play a role in supporting neurotransmitter systems, including dopamine and serotonin, which are vital for mood regulation and overall brain function. A well-regulated neurotransmitter system can help with mood, motivation, and cognitive function.
Neuroprotection:
Research indicates that creatine’s antioxidant and anti-inflammatory properties could help protect brain cells from damage and potentially reduce the risk of neurodegenerative diseases. This neuroprotection may offer long-term benefits for brain health and reduce the risk of conditions like Alzheimer’s disease.
For those of you out there who want to do a bit of extra homework, here are some of the claims about creatine, with supporting scientific evidence.
Increased Muscle Mass: Creatine has an impact on improving performance during strength training, leading to an increase in lean body mass. https://doi.org/10.1016/j.nut.2022.111791
Improved Exercise Capacity: It allows for longer and more intense workouts, enhancing endurance and performance during activities like weightlifting, sprinting, or high-intensity interval training. DOI:10.1249/JSR.0000000000000863
Enhanced Muscle Recovery: Creatine may reduce muscle damage and inflammation, helping individuals recover more quickly between training sessions. https://doi.org/10.3390/nu13061915
Strength Gains: It has been shown to boost strength and power, making it an essential supplement for those seeking to maximize their lifting capacity and athletic performance. https://doi.org/10.1007/s42978-021-00147-9
Support for Neurological Disorders: Research suggests that creatine may have neuroprotective properties, potentially benefiting individuals with certain neurological disorders like Parkinson’s disease and amyotrophic lateral sclerosis (ALS). https://doi.org/10.1002/med.21590
Muscle Health in Older Adults: For older adults, creatine can aid in preventing age-related muscle loss, also known as sarcopenia, and improve muscle function. https://doi.org/10.1002/med.21590
Metabolic Health: Creatine may enhance glucose metabolism, potentially assisting individuals with diabetes or those at risk of developing the condition. https://doi.org/10.3390/nu13020447
Enhanced Cognitive Performance: Creatine has shown promise in improving cognitive function, including memory and processing speed. https://doi.org/10.1080/13825580600788100
Mood Regulation: Some studies suggest that creatine supplementation can have a positive impact on mood and reduce symptoms of depression and anxiety. https://doi.org/10.1016/j.pnpbp.2018.08.029
Neurotransmitter Support: Creatine may play a role in supporting neurotransmitter systems, including dopamine and serotonin. https://doi.org/10.7554/eLife.91824
Neuroprotection: Research indicates that creatine’s antioxidant and anti-inflammatory properties could help protect brain cells from damage and potentially reduce the risk of neurodegenerative diseases. https://doi.org/10.1007/s12640-019-00053-7
Summary:
In conclusion, creatine is an absolute powerhouse of a supplement with a wide range of benefits for both the body and mind. From its ability to enhance physical performance and support overall health to its promising effects on cognitive function and brain health, creatine is a valuable addition to anyone’s regimen.
Whether you’re an athlete looking to maximize your performance, someone seeking to improve their health, or an individual interested in cognitive enhancement, creatine may hold the key to unlocking your potential and overall well-being.
About the author:
Dr Paul holds a degree in Sports Science, post-graduate degrees in Sport Rehabilitation & Sport Nutrition and a PhD in Biomechanics.
He is a SENr Nutritionist and is the co-founder of Nuvictus where he is the performance director, working with athletes as well as providing education and resources through their community and has written thousands of articles, blogs on all aspects of health and fitness. He is a ‘hybrid’ athlete, competing in both ultra-endurance events and powerlifting, recently completing a 100km trail ultra-marathon.
Find him on instagram @theperformancestrategist or on his blog www.hybridathleteblog.co.uk
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