I am always hearing mixed feelings towards using Creatine, such as “it’s a steroid bro”, “it retains all my water and I feel bloated” and finally the most common “makes you stronger”. I want to end the rumours and misconceptions of this supplement. I have researched scientific journals, podcasts, articles, athlete’s experiences and my own personal use with Creatine. In this article we will look at the following:What is Creatine and how it is used? Its many forms (Naturally occurring and supplement form)Misconceptions of itStudies looking at Creatine used for athletes Benefits of CreatineImplementation of it into a training programme Molecular Formula of Creatine
My Personal Details Facebook Page: https://www.facebook.com/AndrewRichardsonPowerlifter
Twitter: @arichie17
Email: arichie@hotmail.co.uk
What is Creatine and how it is used by the body?
Michel Eugène Chevreul discovered it along with margarine. It is a legal supplement also known as an ergogenic aid. Creatine is found in the muscles, brain and testicles in stores called phosphocreatine stores/creatine phosphate stores. Creatine phosphate is readily available to the cells and rapidly produces ATP. It also exists in limited concentrations and it is estimated that there is only about 100g of ATP and about 120g of creatine phosphate stored in the body, mostly within the muscles.
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Together ATP and creatine phosphate are called the high-energy phosphogens ATP and creatine phosphate (also called phosphocreatine or PCr for short) make up the ATP-PCr system. PCr is broken down releasing a phosphate and energy, which is then used to rebuild ATP. Recall, that ATP is rebuilt by adding a phosphate to ADP in a process called phosphorylation. The enzyme that controls the breakdown of PCr is called creatine kinase. The ATP-PCr energy system can operate with or without oxygen but because it doesn’t rely on the presence of oxygen it said to be anaerobic. During the first 5 seconds of exercise regardless of intensity, the ATP-PCr is relied on almost exclusively. ATP concentrations last only a few seconds with PCr buffering the drop in ATP for another 5-8 seconds or so. Combined, the ATP-PCr system can sustain all-out exercise for 3-15 seconds and it is during this time that the potential rate for power output is at its greatest. If activity continues beyond this immediate period, the body must rely on another energy system to produce ATP.
Forms of Creatine?
There are many ways to get creatine into your diet, creatine does occur from plants and animals. It can be obtained from a plant called ginseng. It is in abundance in the following fish and meats:Herring (number one source from foods)Salmon Tuna Beef. It can be taken in the form of creatine powder or in tablet form depending on which supplement company you use. Our bodies can create creatine by synthesising it in the liver from the amino acids L-arginine, glycine, and L-methionine
Misconceptions of Creatine?
Building on my initial points at the start of this article about some of he misconceptions of creatine, the Journal of the International Society of Sports Nutrition investigated “creatine supplementation and exercise” and they found the following myths:
1. All weight gained during supplementation is due to water retention.
2. Creatine supplementation causes renal distress
3. Creatine supplementation causes cramping, dehydration,and/or altered electrolyte status.
4. Long-term effects of creatine supplementation are completely unknown.
5. Newer creatine formulations are more beneficial than creatine monohydrate (CM) and cause fewer side effects.
6. It's unethical and/or illegal to use creatine supplements.
The study disproved all these myths created by the media and where able to point out that creatine is a safe and recommended supplement to take for strength/power and high intensity exercise. They concluded that “It is the position of the International Society of Sports Nutrition that the use of creatine as a nutritional supplement within established guidelines is safe, effective, and ethical. Despite lingering myths concerning creatine supplementation in conjunction with exercise, CM remains one of the most extensively studied, as well as effective, nutritional aids available to athletes. Hundreds of studies have shown the effectiveness of CM supplementation in improving anaerobic capacity, strength, and lean body mass in conjunction with training. In addition, CM has repeatedly been reported to be safe, as well as possibly beneficial in preventing injury. Finally, the future of creatine research looks bright in regard to the areas of transport mechanisms, improved muscle retention, as well as treatment of numerous clinical maladies via supplementation”.
Great report on a supplement who's had a mixed reputation even though there are over 200 studies done on it with the majority being very positive towards it and showing no adverse side effects.
Studies on Creatine use.
Looking at numerous studies analysing the use and benefits of creatine, I’m not going into the testing procedure in this article I will cite and link the article in the reference list below. Remember even though these studies say creatine is good etc take into account their sample size, testing protocol, athletes trained or untrained. There is a lot of variables which can influence the validity and reliability of a study. The first study is by the Journal of the International Society of Sports Nutrition and they investigated “creatine supplementation and exercise” It has found the following points when doing a literature review on creatine:
1. Creatine monohydrate is the most effective ergogenicnutritional supplement currently available to athletes interms of increasing high-intensity exercise capacity and lean body mass during training.
2. Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injuryand/or management of select medical conditions when taken within recommended guidelines.
3. There is no scientific evidence that the short- or long term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.
4. If proper precautions and supervision are provided,supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.
5. At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.
6. The addition of carbohydrate or carbohydrate and protein to a creatine supplement appears to increase muscular retention of creatine, although the effect on performance measures may not be greater than using creatine monohydrate alone.
7. The quickest method of increasing muscle creatine stores appears to be to consume ~0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3–5 g/d thereafter to maintain elevated stores. Ingesting smaller amounts of creatine monohydrate (e.g., 2–3 g/d) willincrease muscle creatine stores over a 3–4 week period, however, the performance effects of this method of supplementation are less supported.
8. Creatine products are readily available as a dietary supplementand are regulated by the U.S. Food and DrugAdministration (FDA). Specifically, in 1994, U.S. President Bill Clinton signed into law the Dietary Supplement Health and Education Act (DSHEA). DSHEA allows manufacturers/claims; however, the law strictly prohibits disease claims for dietary supplements.
9. Creatine monohydrate has been reported to have anumber of potentially beneficial uses in several clinical populations, and further research is warranted in these areas.
From the study just read it puts creatine in a very positive light showing it can be used in a number of ways. Another study “CREATINE SUPPLEMENTATION AND EXERCISE PERFORMANCE: A BRIEF REVIEW” by Stephen P. Bird and published on the Journal of Sports Science and Medicine (2003).
The study found the following when looking at creatine: Creatine is referred to as (Cr), creatine supplementation is referred to as (CrS) and phosphocreatine is referred to as (PCr). “This review has discussed some of the actions of CrS on muscle metabolism and exercise performance. The available research indicates that CrS can increase muscle PCr content, but not in all individuals, which may improve performance involving short periods of extremely powerful activity, especially during repeated bouts. However, not all studies have reported ergogenic benefit, possibly due to differences in subject response to CrS, length of supplementation, exercise criterion evaluated, and/or the amount of recovery observed during repeated bouts of exercise.
It does not appear that CrS increases maximal isometric strength, the rate of maximal force production, nor aerobic exercise performance. Therefore, at this point in time CrS appears to be a safe nutritional strategy that may enhance exercise performance in sports participants requiring maximal single effort and/or repetitive sprint bouts. However, further research should focus on gaining a better understanding of the mechanisms of action that elevated Cr stores have on energetics and metabolism”.
So as we have been told what we already know that creatine will help athletes whose sport is of anaerobic/strength/power based over a short period of time. It should be made aware that we (humans) are all unique not all of us will respond the same when using this supplement. If you think, you will realise this is true when you look at a lot of things, training programmes, interests and food tastes. We all respond differently to them as we are unique individuals. Benefits of Creatine looking at articles from EliteFTS and T-Nation which both have been extensively researched by looking at journals they too have found the following benefits - increased fat-free mass, Improved maximal strength (as measured by a one-rep max bench press) Improved muscular endurance, Increased anaerobic power and performance (shown in many activities including continuous jumping, jump squats, knee extensions, and repeated sprints by soccer players), Increased hydration in extreme outdoor conditions (3–7Fights inflammation following muscle damaging exercise, Improves brain performance, Improves long- and short-term memory for vegetarians, Speeds recovery in patients with chronic obstructive pulmonary disease, Helps mitigate symptoms for those with neuromuscular disorders, Prevents DNA mutations in aging cells, Cognitive improvement, Reduces Depression, Anti Diabetic (looking at a study done by Alan Aragon) Exerts Membrane Protective Effects, May help with combating Neurological Disease.
Implemenation of it into a Training Programme
Most creatine products have 2 ways of taking it, 1. Loading Phase 2. Maintenance Phase
Loading phase is when you are trying to saturate the muscle cells with creatine so the muscles own phosphocreatine stores can increase in size and pull in more creatine. Bigger the store more creatine can be accessed which can be used for your sporting events such as powerlifting, weightlifting and sprinting. These loading and maintenance phases aren’t the official way to take creatine this is just a basic way of taking it. There are other ways of doing it too such as taking so many grams per bodyweight in kilos. A typical loading phase would involve taking 5g of creatine 4 times a day at regular intervals over a 5 day period. The 5g of creatine would be taken with water or fruit juice. My own choice would be orange juice.
Maintenance phase would be 5g of creatine daily. Again taken with juice or water.
My own use of Creatine
I have dabbled with creatine in the past but now I am using it more frequently due to my own education being improved whilst being at uni and having better access to research on this area. When I first started using creatine I was very sceptical about using it as I was and had been getting stronger without using it so I was thinking why do I need to get it? I too unfortunately believed some of the hype the media said about using the supplement which put me off from using it.When some coaches and friends asked me “how much creatine do you take a week?” I said none and they just looked and say why aren’t you using it will make your performance for powerlifting so much better. After pondering this idea I then researched it and started to take it following the recommended guidelines presented on the products tub.
I am currently using Reflex Creapure, taking 5 grams every couple of days, when running a heavy weight training cycle such as Smolov I will load creatine. So far this year I have broken 16 PB (personal bests) and 10 of them was when the loading phase has ended. When using creatine I noticed an increase in energy (could of easily have been a placebo effect my brain thinking I had more energy). I cannot confirm I had improved cognitive function, the studies looking at improving cognitive function where aimed at the elderly and children with neurological diseases. After max lifts I didn’t feel as fatigued after doing them when compared to not using creatine.
Summary
I’m going to keep this short and sweet, creatine is safe to use. Has great physiological benefits for the athlete at all levels and has psychological benefits as well from studies shown. I can see it becoming a general health supplement in future at the rate of positive reviews it keeps getting. If you follow the recommended guidelines you will never suffer any adverse side effects (not that there is any). It’s with any food or supplement if you take too much you will likely become sick. No one should be afraid to use it, it’s the most studied supplement in the world. Don’t knock it until you try it.
Referencing and
Links
"Creatine". MedLine Plus Supplements. U.S. National Library of Medicine. 20 July 2010. Retrieved 2010-08-16
"Creatine". Beth Israel Deaconess Medical Center. Retrieved 2010-08-23
Thanks
I want to say thanks to Phil Graham of “Clear Cut Health and
Fitness” in Lisburn Northern Ireland, for letting me reference his podcast he
did on creatine (Episode 4 of Elite Muscle Radio). Really enjoyed listening to
your approach to it and made understanding the area very easy. Here is the link
to his Facebook page and website. Phil is one of the top Nutrition specialists
in the UK and Ireland if not the World.
Thanks Phil
His website http://phil-graham.com/
Twitter: @PhilGraham01
Facebook Page: https://www.facebook.com/philgrahamfitness
Andrew Richardson, Founder of Strength is Never a Weakness Blog
I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.
I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.
My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.
My most recent publications:
My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.
I had my own business for providing training plans for teams and athletes.
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.
Contact details below;
Facebook: Andrew Richardson (search for)
Facebook Page: @StrengthisNeveraWeakness
Twitter: @arichie17
Instagram: @arichiepowerlifting
Snapchat: @andypowerlifter
Email: a.s.richardson@tees.ac.uk
Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278
Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7
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