Creatine

Creatine –A crash course

No other dietary supplement has more data showing that it’s safe and effective than creatine. Forget media reports of muscle cramps, muscle pulls, kidney/liver strain, heat intolerance, etc. It is untrue. Creative studies have proven otherwise. Creatine is safe, period.

Creatine was first discovered in 1832 by the French Scientist Michel Eugene Cevreul. It is well known that in the 1970’s Soviet and Eastern European countries were using Creatine to improve performance, and in 1992, the first study was published showing that ingestion of Creatine monohydrate (the most common supplement form) increased the energy stores of muscle.

As of today, you will find more than 500 clinical studies on creatine monohydrate demonstrating its safety and efficacy. You will also find a number of novel clinical uses for Creatine supplementation (for example, to improve functional outcomes in congestive heart failure, atherosclerosis and certain neurodegenerative and neuromuscular diseases).

Creative is a naturally occurring amino-acid-like compound derived from arginine, glycine and methionine. After its synthesis in the liver, kidneys and pancreas, 95% of the body’s creatine pool is transported via the blood to skeletal muscle, were it exists in two forms: free creatine and in combination with phosphocreatine or PCr).

Creatine breakdown in humans occurs at a rate of approximately 2 g per day, an amount that is usually replaced by diet (which for most of us averages 1 g) and our own systemic biosynthesis (which supplies another gram).

It is known that fast-twitch muscle fibers contain roughly twice the creatine as slow-twitch fibers, and that there is little to no difference in creatine storage between men and women.

Scientists also know that during supplementation, creatine up-take is greatest during the first two days, and that insulin and intense exercise help the storage process occur more efficiently.

In a review of the scientific basis and practical aspects of creatine supplementation for athletes, researchers from the University of Connecticut noted that creatine supplementation is most effective in improving short, repeated bursts of high-intensity activity. By virtue of its ability to improve performance, creatine supplementation increases training volume, which results in a greater training stimulus. Creatine induces cell swelling in muscle, and this allows muscle to hold greater quantities of glycogen (stored carbohydrates).

An effective strategy to increase creatine storage in muscle is to elevate insulin levels during creatine ingestion (usually post exercise) via the ingestion of high-glycemic-index carbohydrates.

Endurance athletes can also gain from creatine. Notably, previous research with endurance exercise has also shown that creatine loading prior to carbohydrate loading allows muscle to hold more carbohydrates. Creatine supplementation for five days prior to running a marathon reduced exercise induced cell damage and markers of inflammation by 20-60%. Notably, no cramping, dehydration or other side effects were noted, and all runners completed the race close to, or better than, their personal best.

But wait, there is more. Recent studies have shown that in addition to enhancing energy transduction through various mechanisms, creatine also directly stimulates anabolic processes in muscle by increasing the expression of several growth factors and anabolic signaling molecules (e.g.., satellite cells – baby muscle cells, insulin-like growth factor 1 (IGF-1) and certain eukaryotic initiation factors, (4E-BP1). And you thought Creatine just promoted water retention!

For fitness mined folks, creatine plays its most important roles in skeletal muscle, where fast-twitch fibers pump in about twice as much as slow-twitch fibers. The uptake process, like syntheses, can be ramped up by several factors, such as exercise, catecholamines (e.g., adrenaline), insulin-like growth-factor-1, insulin and ingestion of carbohydrates and proteins.

These facts have not gone unnoticed, as many savvy supplement manufacturers now incorporate creatine into nitric-oxide boosters, energy bars, meal-replacement products, pre and post workout drinks and protein powders. Not everyone needs an expensive creatine product to enhance their performance, muscle strength and size. For creatine “responders”, a daily dose of 3-5 g mixed into fruit juice or hot chocolate does wonders. But for others with sensitive stomachs and or limited ability to sponge up creatine into their muscles, the more esoteric, scientifically based creatine blends are godsends.

Creatine tips:
Forget Loading Unless you dig water retention or need a quick performance boost, forget the 90s version of ingesting 20 g per day for 5—7 days, followed by 5 g per day afterward. Simply ingest 3—5 g every day (before working out on training days, and with the largest meal of the day on non-training days).

Forget Cycling Assuming you are using a low dose (as in #1 above), there is no compelling reason to cycle on and off creatine. If you follow the “more is better” credo, an eight-week “on”, four-week “off” approach should be sufficient to help keep your creatine transport proteins from becoming down-regulated.

Don’t Let a Stomachache Stop You if you feel like you’re taking a Jackie Chan side-kick to the gut every time you take creatine, try dissolving micronized creatine in 8-10 oz of a hot beverage (e.g., tea, hot chocolate, or coffee). The smaller particle size and hot liquid will ensure complete dissolution and render your stomach issues a thing of the past.

Use Creatine, Even if You Think You are a Non-responder Unless you are filled to the gills with slow-twitch muscle fibers ( i.e.,you excel in long distance events), creatine is likely to be of some benefit to you. So, before you convince yourself that creatine doesn’t work, try this: Mix 5 g of creatine monohydrate into a blend of high-glycemic-index carbs and essential amino acids. Knock it back 60 minutes before hitting the gym. Train like a monster for four weeks, and then stare in the mirror at your newfound muscle.

Use if To Fix Lagging Body Parts Tired of having chicken legs and pipe-cleaner arms? Mix a 5-g dose of creatine (as described above) and drink half of it 60 minutes prior to, and the other half immediately following training. But only take this extra creatine on days when you are training your lagging body part or when that part of your anatomy is sore.

Creatine, together with protein and weight training is essential for obtaining healthy muscles for aging men. People lose 20% of their muscle between ages 40-60 years – a process called sarcopenia. Aging decreases the capacity for protein synthesis and repair in muscle tissue which leads to loss of muscle mass and strength. The resulting loss of mobility slowly erodes the quality of life and opens the door for potentially deadly falls and accidents. Dr. Darren Candow from the University of Saskatchewan found that combining 22 weeks of weight training with creatine and protein supplements, restored differences in muscle mass between young (college-aged) and old men (59-76 years). Supplementing creatine without protein enhanced muscle mass, while feeding protein without creatine wasn’t effective. The study showed that the age-related deterioration of muscle mass and strength can be slowed by weight training and protein-creatine monohydrate supplements. (University of Saskatchewan doctoral dissertation, 2005)