2004;4:17. In South Korea, 52 women with depression added a 5-gram creatine supplement to their daily antidepressant. Creatine is big business. A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. 2011;15(2):5369. Athletes use creatine to assist in high-intensity training. 28 Nov. 2018, doi:10.3389/fnut.2018.00115. That said, there is a small possibility that caffeine consumption may actually hinder the benefits of creatine. CS offers protection against muscle wasting (sarcopenia). Int J Sport Nutr Exerc Metab. If there is a benefit, it is probably related to a change in energy substrate utilization (when PCR levels are augmented by CS), at least during the early phase of aerobic activity that might help decrease time to exhaustion. Bypassing the loading phase: some people choose not to do the loading phase and they are instructed to take the described maintenance dose daily (3-10gms based on weight shown above), which would take 21-28 days to reach maximum Cr SM saturation, thus delay the potential optimum ergogenic benefits. Tarnopolsky MA, Mahoney DJ, Vajsar J, Rodriguez C, Doherty TJ, Roy BD, Biggar D. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy. 2004;44:411416. The latest position by the International Society of Sports Nutrition (ISSN) is the following: If proper precautions and supervision are provided, creatine monohydrate supplementation in children and adolescent athletes is acceptable and may provide a nutritional alternative with a favorable safety profile to potentially dangerous anabolic androgenic drugs. 2003;13:I198-122, Jones AM, Carter H, Pringle JS, Campbell IT (2002) Effect of creatine supplementation on oxygen uptake kinetics during submaximal cycle exercise. Muscle creatine loading in men. With more energy, athletes can work harder and achieve more. Amino Acids. Updating their statement in 2017, they conclude that creatine supplementation is acceptable within recommended doses, and for short-term use for competitive athletes who are eating a proper diet. (2003, January-March). 2007;4:6. doi: 10.1186/1550-2783-4-6, Ralf Jger, Martin Purpura, Andrew Shao, Toshitada Inoue, Richard B, Kreider. Creatine monohydrate supplementation does not augment fitness, performance, or body composition adaptations in response to four weeks of high-intensity interval training in young females. Int J Sport Nutr Exerc Metab. Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day? The Benefits of Flexibility: Why You Should Stretch More! And what creatine benefits can you expect? Effect of creatine monohydrate on clinical progression in patients with Parkinson disease: a randomized clinical trial. doi:10.1021/bi061646s, Saremi A, Gharakhanloo R, Sharghi S, Gharaati M, Larijani B, Omidfar K. Effects of oral creatine and resistance training on serum myostatin and GASP-1. 2010;317:2530. A study suggests that a higher frequency of adding salt to cooked meals was associated with an increased risk of premature death and shorter life, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Acute performance: adenosine-triphosphate (ATP) is the energy molecule produced in the body that allows us to perform work. Possibly through energy partitioning (where energy is drawn from), heat regulation and recoveryRelatively little has been studied or benefits quantified using CS in aerobic activities due to CS targeting the ATP-phosphocreatine energy system. This is where step 3 comes into play.It takes time for creatine levels in your muscles to gradually increase and fully saturate. Chang, C. T., Wu, C. H., Yang, C. W., Huang, J. Y., and Wu, M. S. Creatine monohydrate treatment alleviates muscle cramps associated with haemodialysis. Creatine is a natural substance and essential for a range of body functions. Further, Roberts et al. An average young male weighing 70 kilograms (kg) has a store, or pool, of creatine of around 120 to 140 g. The amount varies between individuals, and it depends partly on a persons muscle mass and their muscle fiber type. 2003;6:3743, Hespel P, Op't Eijnde B, Van Leemputte M, Urso B, Greenhaff PL, Labarque V, Dymarkowski S, Van Hecke P, Richter EA. (2014, June). The increase in body mass occurs because creatine causes the muscles to hold water. General rule is 18 yrs unless a younger elite athlete is properly supervised with parent consent. 2000;85:451460. and compliance. While it may turn out to be helpful in treating some medical conditions, individual athletes need to investigate if it is really worthwhile for them. Athletes use supplements to increase energy production, improve athletic performance, and to allow them to train harder. Mol. In the past, the NCAA allowed member schools and colleges to provide creatine to students with school funds, but this is no longer permitted. Generally starts with a loading phase of 20g of creatine monohydrate (CM)/d, or 0.14g/lb split into four daily intakes of 5g each, followed by a maintenance phase of 3-10g/d (or 0.04 g/lb/d) based on body size for the duration of the supplementation period. Then, after a few weeks, there are a few signs you want to look for to see if its working for you. Jakobi J, Rice C, Curtin S, Marsh G. Contractile properties, fatigue and recovery are not influenced by short-term creatine supplementation in human muscle. But when paired with the right training and nutrition plan, can help give you a bit of an edge. In 2003, a review of 14 studies on creatine supplementation and exercise performance, published in Cochrane concluded that it: Appears to pose no serious health risks when taken at doses described in the literature and may enhance exercise performance in individuals that require maximal single effort and/or repetitive sprint bouts.. Last medically reviewed on December 20, 2017. 2013; 10: 26.

5 115. Does long-term creatine supplementation impair kidney function in resistance-trained individuals consuming a high-protein diet? The effects of creatine supplementation on thermoregulation and physical (cognitive) performance: a review and future prospects. After taking a 5-g supplement each day for 6 weeks, 45 participants scored better on working memory and intelligence tests, specifically tasks taken under time pressure, than other people who took a placebo. Jooyoung Kim, Joohyung Lee, Seungho Kim, Daeyoung Yoon, Jieun Kim, Dong Jun Sung. Amino Acids (2011) 40:13691383 DOI 10.1007/s00726-011-0874-6. Soc. 2010;14:155159. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Oxalic acid, or oxalate, is a compound in many plant foods. Creatine supplements should never be used long term. They should be kept in the refrigerator until a person uses them. Its also the protocol Id recommend if youre dieting. However, it does not affect everyone in the same way. Combination therapy with coenzyme Q10 and creatine produces additive neuroprotective effects in models of Parkinson's and Huntington's diseases [Abstract]. Potential Beneficiaries (compared to non-supp state). 2014 Jun;100(6):767-76, Syrotuik DG, Bell GJ. 2004;18:610617, Burke DG, Candow DG, Chilibeck PD, MacNeil LG, Roy BD, Tarnopolsky MA, Ziegenfuss T. Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. CS used clinically or in aging populations would be decided by the attending qualified physician. are involved in serious/competitive supervised training; b.) The safety of short and long-term CS use is well established in healthy users using correct dosing. *Effect size is a quantified measure of the experimental outcomes - in this case CS study effect versus placebos. Med Sci Sports Exerc 2001, 33:183188. Greenwood M, Kreider RB, Melton C, Rasmussen C, Lancaster S, Cantler E, Milnor P, Almada A. Creatine supplementation during college football training does not increase the incidence of cramping or injury. Meaning? Is it better to eat several small meals or fewer larger ones? found CS to augment muscle glycogen stores post exercise to potentially enhance the next bout of endurance activities. The first step to avoiding that is to make sure you pick the right type of creatine. Report on an assessment of the risks of creatine on the consumer and of the veracity of the claims relating to sports performance and the increase of muscle mass. Benefits may translate to sports (field of play) requiring repetitive bursts of speed and power i.e., specific intermittent athletes (team sports players such as football, baseball, soccer, rugby, hockey, lacrosse, etc.). Moreover, the safety of CS is undisputed, and in fact offers therapeutic and recovery benefits in otherwise healthy individuals of all ages. 2000 Mar;22(2):145-50. Here are some key points about creatine. An animal study involving a combined treatment of coenzyme Q(10) and creatine concluded that this might help treat neurodegenerative diseases such as Parkinsons disease and Huntingtons disease. boosts the effects of resistance training on strength and body mass, increases the quality and benefits of high-intensity intermittent speed training, improves endurance performance in aerobic exercise activities that last more than 150 seconds, may improve strength, power, fat-free mass, daily living performance and neurological function, chronic obstructive pulmonary disease (COPD), lower blood glucose, which could affect individuals with diabetes or. People should approach it with caution. People in the U.S. are thought to spend some $2.7 billion a year on sports supplements, most of which contain creatine. Northeast B, Clifford T. The Effect of Creatine Supplementation on Markers of Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Human Intervention Trials. Hultman E, et al. Creatine and Creatinine and urine/blood tests. 2020 Sep 11:1-7. doi: 10.1123/ijsnem.2020-0080.

Short- and medium-term creatine treatment improves muscle strength in people with muscular dystrophies and is well-tolerated., Dr. Rudolf Kley, of Ruhr University Bochum, Germany. The loading method is advantageous if youd like to reap the benefits as quickly as possible. Renshaw, P. F. (2015, October 12). J Sports Med Phys Fitness. Older adults seeking healthier aging and improved daily living as recommended by a qualified physician. Med Sci Sports Exerc. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Competitive athletes seeking to improve training outcomes related to increasing LBM and improving strength & power activities such as sprinting, weightlifting, and jumping. Supplements are used by athletes to improve their performance, by older adults to increase muscle mass, and to treat problems that result when a body cannot metabolize creatine fully. Physiol Genomics. Epub ahead of print. Creatine affects water levels in the body. spotlight

Around 95 percent of creatine in the human body is stored in skeletal muscle, and 5 percent is in the brain. J Nutr Health Aging. Maintaining higher quality workouts throughout an entire training period leads to greater overall performance gains immediately that also compound over time, including SM hypertrophy based on training protocols. J Appl Physiol 92:25712577, Binzoni T, Ferretti G, Schenker K, Cerretelli P (1992) Phosphocreatine hydrolysis by 31P-NMR at the onset of constant-load. Creatine supplementation and exercise performance: A brief review. It appears to be useful in short-duration, high-intensity, intermittent exercises, but not necessarily in other types of exercise. Combining creatine with any drug that affects the kidneys is not recommended. (2014, August). St. Paul: West Publishing Company;1995. pp. Want to learn why creatine is so important for athletes? Whenever possible, nutrients should first come from natural sources. Tyka AK, Chwastowski M, Cison T, Palka T, Tyka A, Szygula Z, Pilch W, Strzala M, Cepero M. Effect of creatine malate supplementation on physical performance, body composition and selected hormone levels in sprinters and long-distance runners. CS significantly increases anaerobic capacity by raising the natural levels of PCR allowing intracellular concentrations of ATP to be maintained at higher levels for longer periods, permitting athletes to maintain greater training intensity and quality/quantity of each workout. 1 Groff JL, Gropper SS, Hunt SM. 2018;15:38y. Bottom line: CS (Cr)-Protein (Pro)-Carbohydrate (CHO) provided greater desired adaptations than other groups with everything else equal in trained individuals. For readers interested in a complete review on related CS study results click here Creatine Supplementation Review and International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Best form of CS: is clearly creatine monohydrate (CM). Interested readers are referred to "Beyond Muscles: The Untapped Potential of Creatine and Beyond Sports for more on CS and health including healthy aging. In large quantities, it can inhibit the absorption of some nutrients. In aerobic/endurance activities, CS may improve energy usage, thermoregulation and overall recovery including glycogen restoration. Let's reference a 2021 review that analyzed 8 creatine types to determine which was most effective. o Alternatively, start with the maintenance dose and continue throughout the supplement period this method delays the ergogenic effect. Bird, S. P. (2003). Sports Nutr. Research suggests that creatine supplements may help prevent muscle damage and enhance the recovery process after an athlete has experienced an injury. Between 1.5 and 2 percent of the bodys creatine store is converted for use each day by the liver, the kidneys, and the pancreas. Different forms of creatine are used in supplements, including creatine monohydrate and creatine nitrate. They experienced improvements in their symptoms as early as 2 weeks, and the improvement continued up to weeks 4 and 8.

Effect of creatine monohydrate on clinical progression in patients with Parkinson disease: a randomized clinical trial. Water Retention: Creatine supplementation does not always lead to water retention, especially outside the muscle cell. In mouse models of Parkinsons disease, creatine was able to prevent the loss of cells that are typically affected by the condition. The length of the supplementation period: The safety of short and long-term CS use is well established in healthy users using correct dosing. Further, it has been shown that extracellular water (ECW) to MM ratio decreased suggesting improved MM quality i.e., structural/size improvements (not just water). Additionally, CSs well known hydrating properties may improve endurance performance during high heat conditions. PMID: 32916658. The loading protocol saturates your muscles in 7 days, while the non-loading protocol takes about 3 to 4 weeks. Effective Creatine dosing: load 5g 4xd for first 5-7d; 3-10g/d maintain till end of training phase cycleCr Loading phase: the most common and successful CS protocol starts with a loading phase of 20g/d of creatine monohydrate (CM) or 0.14 g CM/lb/d split into four daily intakes of 5g each for 5-7 days ingesting each dose with meal/shakes to improve Cr SM retention.

Yoshizumi W, Tsourounis C. Effects of creatine supplementation on renal function. Creatine monohydrate is currently the most effective performance enhancement supplement for persons seeking to improve their high-intensity exercise capacity (i.e., acute performance enhancement including the quality of each training session and production on game/competition day), and/or increase exercise-induced lean body mass (LBM).

Ross Fiziol Zh Im I M Sechenova. 2007;46:245259. Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men. International Society of Sports Nutrition position stand: creatine supplement and exercise. 2010;38:3144. Can ultra-processed foods affect cognitive performance? doi: 10.1007/s00726-011-0878-2. MNT is the registered trade mark of Healthline Media. To maximize uptake and using multiple doses, CS intake should be spread as evenly as possible throughout the day with carbohydrate and/or protein containing meals or shakes (see figure below from Kreider et al). But that can be a tough ask for many. Benefits may translate to sports (field of play) requiring repetitive bursts of speed and power i.e., specific intermittent athletes (team sports players such as football, baseball, soccer, rugby, hockey, lacrosse, etc.). ATP is rapidly depleted but declines very little until stores of PCR are used. While there are many different forms of creatine commercially available, at the time of this writing, CM, is the only form with sufficient safety and efficacy research to support the use of CS related to the claimed benefits since CM is the form used in virtually all peer review trials/studies. This article will look at the uses of creatine, how it works, and how safe and effective it is.

McMorris, T., Mielcarz, G., Harris, R. C., Swain, J. P., & Howard, A. For more on Cr myths and misconceptions, readers are referred to the ISSN 2021 document titled, Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J. Physiol. However, one study, published in 2012, cautioned that the safe and ethical status of creatine supplements could change. What is oxalic acid (oxalate), and is it dangerous? Injury: athletes who supplement with creatine experience fewer musculoskeletal injuries and accelerated recovery time from injury. However, daily continuous use for multiple years is not uncommon and considered safe when dosing properly in healthy individuals.CS used clinically or in aging populations would be decided by the attending qualified physician. Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. And finally, CS is now being explored clinically for positive health outcomes such as improvement in neurological and cognitive function, offer protection against muscle and bone wasting (sarcopenia), neurological disorders, and trauma. 2021 Feb 24;31(3):276-291. doi: 10.1123/ijsnem.2020-0282. For some participants in some kinds of exercise, boosting the bodys creatine pool appears to enhance performance.

Similarly, a systematic review published in Cochrane found that there was no strong evidence for the use of creatine in Parkinsons. May be highly beneficial for women under certain conditions such as depression. The researchers added that not all studies had reported the same benefits. Published online 2013 May 16. doi: 10.1186/1550-2783-10-26 PMCID: PMC3661339. Creatine deficiency is linked to a wide range of conditions, including, but not limited to: Oral creatine supplements may relieve these conditions, but there is not yet enough evidence to prove that this is an effective treatment for most of them. It may also affect performance in activities where the center of gravity is a factor. Creatine is a substance we naturally produce and use up as an energy source to power our muscles through the first 10 seconds or so of high intensity activities. Aerobic/endurance athletes to potentially delay fatigue especially under high heat conditions and assist post exercise glycogen re-synthesis & other recovery processes.

CPT Mol Cell Endocrinol. According to the International Society of Sports Nutrition (ISSN), larger athletes who train intensely may need to consume between 5 and 10 g of creatine a day to maintain their stores. Creatine appears to be safe in moderate doses, but long-term safety has not been proven. In high doses, it is possibly safe. It is expected that it could affect the liver, kidneys, or heart, although these effects have not been proven. 2002;17(11):1978-1981. Writing Group for the NINDS Exploratory Trials in Parkinson Disease (NET-PD) Investigators, Kieburtz K, et al. Fast-Twitch Vs. Slow-Twitch Muscle Fiber Types + Training Tips, Sagittal, Frontal and Transverse Body Planes: Exercises & Movements, Resting Metabolic Rate: How to Calculate and Improve Yours, 4 Reasons Why Postbiotics Are Beneficial for Your Gut Health. As with any supplement, it is best to opt for moderate use, and to discuss it first with a physician. Watson G, Casa D, Fiala K, Hile A, Roti M, Healey J, Armstrong L, Maresh C: Creatine use and exercise heat tolerance in dehydrated men.

However, we recommend that creatine supplementation only be considered for use by younger athletes who: a.) The 18yrs or older label cautions on creatine products have to do with manufacturers shielding themselves from liabilities and not based on safety reasons since science has documented CS safety in all age groups as shown discussed above. Today, Ill show you how to do just that in 4 easy steps. (2012, July 20). And if youre looking for a simple yet effective science-based program you can trust, that shows you exactly how to train and how to eat to transform your body as efficiently as possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:https://builtwithscience.com/your-potential-realized/?utm_source=YouTube\u0026utm_medium=Video\u0026utm_campaign=How+To+Use+Creatine+To+Build+Muscle+%285+Steps%29\u0026utm_term=13%2F03%2F2022Subscribe to my channel here:https://www.youtube.com/jeremyethier/?sub_confirmation=1 A review on CS effects on cognitive function showed higher brain Cr is associated with improved neuropsychological performance including cognitive processing, and CS can increase brain Cr and PCr. Role of creatine supplementation in exercise-induced muscle damage: A mini review. Sports Med.

2011;40:14091418. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jager R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RB. A small-scale study found that creatine appeared to help treat depression in 14 females with both depression and an addiction to methamphetamine. Int J Environ Res Public Health. Dalbo V, Roberts M, Stout J, Kerksick C: Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Here are the main key points to get the most bang for your buck. Each CM dose should be accompanied with some form of carbohydrate or protein to maximize SM uptake/retention. One review, published in 2003, notes that The gains in body weigh observed are likely due to water retention during supplementation.. The only potential downside of a loading protocol could be some digestive distress from taking so much at once, but this seems to be mitigated if you space out your 20 grams over the day.Step 4: when to take it and what to avoid taking it with to maximize its benefit. Subcell Biochem. Around half of this comes from the diet, and the rest is synthesized by the body. Therefore, under normal circumstances, creatine levels are fairly constant. 2010;7:26. doi: 10.1186/1550-2783-7-26, Safdar A, Yardley N, Snow R, Melov S, Tarnopolsky M. Global and targeted gene expression and protein content in skeletal muscle of young men following short-term creatine monohydrate supplementation. Forbes, S. C.,Sletten, N.,Durrer, C.,Myette-Ct, E,Candow,D.,& Little, J. P. (2017, June). exercise in humans. JAMA. Muscle cramps and Hydration: CS has positive effects on muscle cramps and dehydration and in fact shown to reduce muscle cramps by 60%. To be sure, the coupling between PCR and VO2 kinetics is well documented. In 2003, researchers published evidence that creatine can boost mental performance. CS increases the metabolic capacity of the target tissues, such as the capability of a muscle to contract more powerfully longer and also helps with faster complete recovery. We weigh the evidence pro and against. People who cannot synthesize creatine because of a health condition may need to take 10 to 30 g a day to avoid health problems. Felber S, Skladal D, Wyss M, Kremser C, Koller A, Sperl W. Oral creatine supplementation in Duchenne muscular dystrophy: a clinical and 31P magnetic resonance spectroscopy study. (2007, August 30). Bemben MG, Witten MS, Carter JM, Eliot KA, Knehans AW, Bemben DA. Acta Physiol Hung. Those who took the supplement did better than those who took only a placebo. What is a Wellness Coach and Why Are They Important? doi: 10.1017/S0958067000020212. Effect of creatine supplementation on physical performance are related to the AMPD1 and PPARG genes polymorphisms in football players. No creatine supplement has yet been approved for use by the United States (U.S.) Food and Drug Administration (FDA). Amino Acids DOI 10.1007/s00726-016-2237-9. Specific studies on CS, renal function and/or safety conclude that although Cr does slightly raise creatinine levels, there is no progressive effect to cause negative consequences to renal function and health in already healthy individuals when proper dosage recommendations are followed.Creatine is a naturally occurring nitrogenous organic acid and therefore no precautions are known for healthy persons. doi: 10.1249/mss.0b013e31814fb52a, Branch JD. This sub-population that may demonstrate lesser improvements from CS, has been attributed to genetics (Type II fiber populations, gene polymorphisms, etc. Thus, the goal of CS is to increase the muscle levels of Cr and speed the regeneration of PCR beyond what can practically be accomplished by diet alone. Kim HJ, Kim CK, Carpentier A, Poortmans JR. Studies on the safety of creatine supplementation. ISSN exercise & sports nutrition review update: research & recommendations.

2015 Feb 10;313(6):584-93. doi: 10.1001/jama.2015.120. It also broke down the costs per serving for the different forms of creatine, and found creatine monohydrate to be the cheapest. Given that you could save over a dollar every single day from sticking to plain old creatine monohydrate, save your money and stick to that!The next step in understanding how to take creatine is its dosage. It wont work for everyone. The FDA has not yet approved it as safe and effective. The length of the supplementation period would be based on the goal, but generally last 12-16 weeks and cycled throughout the year in conjunction with intense training for competitive athletes. On training days, use one dose before workout and one after with meals/drinks. Body Types: How to Train & Diet for Your Somatotype. 2003;244:838. Taking creatine with diuretics may lead to dehydration. 2015 Mar;102(1):114-22. doi: 10.1556/APhysiol.102.2015.1.12. CS has shown benefits in endurance/aerobic activities that may be related to a change in energy substrate utilization, at least during the early phase of aerobic activity that might help increase time to exhaustion. At the time of this writing, creatine monohydrate (CM) is the only evidence-based form of creatine proven for safety and efficacy. Note: although these are clinical applications, the usage helps confirm the strong health and safety profile of CS. The phosphorylated form, creatine phosphate (PCR), provides an immediate energy source for the brain and muscles, and therefore, the primary rationales for supplementation are to increase, rapidly replete, and prolong this energy source to increase the metabolic capacity of these target tissues, such as the capability of a muscle to contract more powerfully longer and heal faster.