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At mindbodygreen, we champion proactive wellness as the foundation of strength, resilience, and vitality. A powerful tool that aligns with this philosophy is creatine. Not only is it one of the most studied supplements, but it’s backed by research and known to support a healthy body and brain. So, when you’re taking your fitness routine seriously whether you’re lifting weights or a Pilates regular you can make the most of your investment by optimizing with creatine. Creatine supports muscle strength, performance, and recovery2, which means it can help support recovery………Continue reading….
Source: Mindbodygreen
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Critics:
Creatine is a naturally occurring non-protein compound and the primary constituent of phosphocreatine, which is used to regenerate ATP within the cell. 95% of the human body’s total creatine and phosphocreatine stores are found in skeletal muscle, while the remainder is distributed in the blood, brain, testes, and other tissues. The typical creatine content of skeletal muscle (as both creatine and phosphocreatine) is 120 mmol per kilogram of dry muscle mass, but can reach up to 160 mmol/kg through supplementation.
Approximately 1–2% of intramuscular creatine is degraded per day, so people need about 1-3 grams of creatine a day to maintain average (unsupplemented) creatine storage. An omnivorous diet provides roughly half of this value, with the remainder synthesized in the liver and kidneys. Creatine is transported through the blood and taken up by tissues with high energy demands, such as the brain and skeletal muscle, through an active transport system.
The concentration of ATP in skeletal muscle is usually 2–5 mM, which would result in a muscle contraction of only a few seconds. During times of increased energy demands, the phosphagen (or ATP/PCr) system rapidly resynthesizes ATP from ADP with the use of phosphocreatine (PCr) through a reversible reaction catalysed by the enzyme creatine kinase (CK). The phosphate group is attached to an NH center of the creatine.
In skeletal muscle, PCr concentrations may reach 20–35 mM or more. Additionally, in most muscles, the ATP regeneration capacity of CK is very high and is therefore not a limiting factor. Although the cellular concentrations of ATP are small, changes are difficult to detect because ATP is continuously and efficiently replenished from the large pools of PCr and CK. Creatine has the ability to increase muscle stores of PCr, potentially increasing the muscle’s ability to resynthesize ATP from ADP to meet increased energy demands.
Creatine supplementation, when combined with strength training, has been reported in humans to augment training-induced increases in satellite cell content and myonuclei number per muscle fiber, changes that may support increases in muscle fiber size. In a separate study of rehabilitative strength training following immobilization, creatine supplementation was associated with increased muscle MRF4 protein expression; however, whether changes in MRF4 directly mediate myonuclear accretion or hypertrophy remains uncertain.
Genetic defects in the creatine biosynthetic pathway enzymes lead to various severe neurological defects. Defects in the two synthesis enzymes cause L-arginine:glycine amidinotransferase deficiency and guanidinoacetate methyltransferase deficiency. Both biosynthetic defects are inherited in an autosomal recessive manner. Creatine transporter defect, characterized by insufficient transport of creatine to the brain, is caused by mutations in SLC6A8 and is inherited in an X-linked manner.
Creatine is a widely researched dietary supplement that increases muscle phosphocreatine stores; it thus enhances short bursts of high-intensity exercise and facilitates strength adaptations. It is most effective in monohydrate form using a loading phase followed by a maintenance dosing protocol. (Creatine supplements are marketed in ethyl ester, gluconate, monohydrate, and nitrate forms.)
According to a 2018 review article in the Journal of the International Society of Sports Nutrition creatine monohydrate is the most effective nutritional supplement to increase high intensity exercise capacity and muscle mass during training. Creatine use can increase maximum power and performance in high-intensity anaerobic repetitive work (periods of work and rest) by 5% to 15%.
Creatine supplementation exerts positive ergogenic effects on single and multiple bouts of short-duration, high-intensity exercise activities, in addition to potentiating exercise training adaptations. Creatine has no significant effect on aerobic endurance. Creatine supplementation for sporting performance enhancement is considered safe for short-term and long-term use, but there is a lack of safety data for use in children and in pregnancy.
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