04 Feb Creatine Supplementation Benefits

The complexity of the human body requires significant amounts of energy to maintain proper function. The source of this energy for use, as well as storage, at the cellular level is something called adenosine triphosphate, or ATP. It is often referred to as the “energy currency” for all forms of life on the planet, as it is readily available for a variety of functions. Without ATP, we couldn’t move a muscle or form a thought.

One of the building blocks of ATP is creatine. Creatine is a compound that comes from three amino acids and is naturally occurring within the body, as well as found in food sources such as red meat, poultry and fish. About 95% of the body’s creatine stores are located within the muscles in the form of phosphocreatine, with the remainder found in the brain, liver and kidneys. As phosphocreatine becomes depleted, performance decline ensues, particularly when explosive, high powered movements are being performed. You can think of phosphocreatine as being your battery power for future energy expenditure, including use of energy through physical performance. By supplementing with creatine, your potential energy stores are increased which allows for more ATP production (or energy), and with greater efficiency.

Studies have shown creatine supplementation protocols result in an increase in output during high-intensity bouts of exercise, improvements in lifting volume, an increase in fat free bone mass, as well as improvements in muscle protein synthesis (MPS, or if we remember from last week, the process of producing new muscle protein). Insulin Like Growth Factor (IGF-I) was also increased when creatine was consumed regularly, which is a hormone that plays an important role in MPS, as well as aiding in muscle hypertrophy. Use of creatine is also shown to mitigate muscle loss in older adults.

Benefits of creatine exist for endurance athletes as well. Running, rowing, cycling and sprint performance have been shown to be improved following short term creatine loading periods. This is due to creatine’s ability to increase overall muscle strength and power, improve capacity for high intensity training sessions as well as enhance recovery from those sessions.

Creatine may also have impacts on brain health and function. Brain energy metabolism relies on ATP in both resting and activated states. Increasing brain creatine stores through supplementation is shown to improve cognition and memory in older adults, or during times of high stress scenarios or sleep deprivation. The supplement is also showing promising benefits in treatment for traumatic brain injury, depression, anxiety and muscular dystrophy.

Is there a downside? Media reports claim that creatine may harm kidney function, however extensive studies do not support this claim (a few are listed below). In some cases, creatine may cause bloating, as it draws water into muscle cells, however this generally resolves itself within two weeks of regular use and does not impact all individuals.

Creatine maintains its reputation as one of the most popular and safe supplements, and with good reason. Its use is highly beneficial for both competitive athletes aiming at performance enhancement, as well as general population looking to improve vitality and cognition as they move through life.

Two side notes: Because of obvious ethical constraints, creatine use in children and young adults is not well studied. While it appears to be safe, it is generally advised that young athletes focus on consuming a well-rounded diet with plenty of sources of complete proteins as naturally occurring sources of creatine. Second, it likely goes without saying but is also important to note that a supplement alone will not lead the above stated benefits, but its use must be paired with appropriate training prescription for the individual.

For those interested, we are partnered with Thorne as a trusted brand of supplements. I personally use their creatine daily, among other products they supply.

 

 

 

1. Yoshizumi, W. M., & Tsourounis, C. (2004). Effects of creatine supplementation on renal function. Journal of herbal pharmacotherapy, 4(1), 1–7.

2. KREIDER, RICHARD B. et al. “Effects of Creatine Supplementation on Body Composition, Strength, and Sprint Performance.” MEDICINE & SCIENCE IN SPORTS & EXERCISE 30.1 (1998): 73–82. Web.

3. Chwalbiñska-Moneta J. (2003). Effect of creatine supplementation on aerobic performance and anaerobic capacity in elite rowers in the course of endurance training. International journal of sport nutrition and exercise metabolism, 13(2), 173–183. https://doi.org/10.1123/ ijsnem.13.2.173

4. Burke, D. G., Candow, D. G., Chilibeck, P. D., MacNeil, L. G., Roy, B. D., Tarnopolsky, M. A., & Ziegenfuss, T. (2008). Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. International journal of sport nutrition and exercise metabolism, 18(4), 389–398. https://doi.org/10.1123/ijsnem.18.4.389

5. Poortmans, J. R., & Francaux, M. (1999). Long-term oral creatine supplementation does not impair renal function in healthy athletes. Medicine and science in sports and exercise, 31(8), 1108–1110. https:// doi.org/10.1097/00005768-199908000-00005

6. de Souza E Silva A, Pertille A, Reis Barbosa CG, Aparecida de Oliveira Silva J, de Jesus DV, Ribeiro AGSV, Baganha RJ, de Oliveira JJ. Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis. J Ren Nutr. 2019 Nov;29(6):480-489. doi: 10.1053/j.jrn.2019.05.004. Epub 2019 Jul 30. PMID: 31375416.

7. Davani-Davari D, Karimzadeh I, Ezzatzadegan-Jahromi S, Sagheb MM. Potential Adverse Effects of Creatine Supplement on the Kidney in Athletes and Bodybuilders. Iran J Kidney Dis. 2018 Oct;12(5):253-260. PMID: 30367015.