Creatine supplementation
History of creatinine
Funny enough, the word stems from the Greek word “kreas” meaning meat. First identified in 1832. Through the 19th and 20th century, scientist figured out its role within the body. A break through in the mid-20th century showed the role of creatine as it involved both storing and providing energy for the muscle.
After laying the foundation, they redirected their efforts towards exploring the role of supplementation for athletic performance.
A pivotal moment in the 1990s showcased the true potential of creatine. Researchers proved oral supplementation significantly increases concentration of creatinine within the muscles. Researchers proved that oral supplementation significantly increases the concentration of creatinine within the muscles, not only increasing the levels within muscle tissue but also improving performance for high-intensity exercise. The athletic community quickly adopted this new supplement.
Improved muscular endurance and performance
Expansively known for improving performance and endurance but less so for its ability to improve cognitive performance. It is a natural compound which plays a necessary role in cellular energy production. Various cells in the body store it as phosphocreatine.
One can find the compound naturally produced by the body or in animal products like fish and meat.
The hype around its use stems from the advantages it lends to improved muscular performance and strength training.
When intense metabolic stress occurs, like during intense weight lifting, creatinine helps to regenerate ATP quickly. ATP is the energy currency of the cell. It improves the metabolic activity of the cell to compensate for the increased work and energy needed.
Improved brain function
Despite 95% of the body's creatine stores being found in muscle, the brain can produce and store its own creatine.
When most people think of creatine, they link it only to athletic performance, but it also enhances brain function. Recent research sheds light on the health benefits of improved brain functions because of its supplementation.
The first point shows improved brain function despite sleep deprivation. In a recent article published in Nature February 2024. Ingesting a high dose of creatine can offset the negative impact of sleep deprivation on brain function and energy levels, even though the brain struggles to absorb creatine directly. This strategy has exhibited promise in rapidly improving cognitive function and increasing energy levels when an individual is sleep deprived.
Second point is in healthy adults, it boosts brain processing by improving memory, attention and decision making.
Third, creatine shows the ability to counter the effects of cognitive decline associated with a neurodegenerative disease like Alzheimer’s and Parkinson’s disease.
Daily dosing
For the average Joe, an average amount of 3-5 grams daily should be enough
Experts recommend that someone who is relatively active consumes 5-10 grams daily.
If you consider yourself a hardcore athlete and train like one, then 10-20 grams daily should be sufficient.
As you can see, the more active individual will require a higher daily recommended intake and supplementation.
100 grams of beef contains about 4.5 grams of creatine, while 100 grams of almonds contain only about 0.02 grams of creatine.
These values are easy and fast and should vary based on individual need.
Adverse side effects
The most reported side effects of creatine supplementation include:
weight gain
muscle cramps
stomach upset
diarrhea
There is apprehension about the potential negative effects of creatine supplementation on kidney function. Yet, studies have produced conflicting results, causing further research to find out the lasting impact of creatine supplementation on kidney health.
These side effects are usually mild and temporary but warrants close guidance and follow up by a health professional.
Summary
Creatine, one of the most extensively studies supplements. Its health benefits surpass the needs of the bodybuilders and power lifter ethos. If you are an active person who wants to maintain efficient muscle energy levels and improved brain function, creatine supplementation can help. You can only get the daily recommended intake of creatine by either consuming creatine monohydrate through supplementation or consuming significant amounts of animal products like meat and fish. There are small amounts present in dairy, nuts and whole grains, but the levels are tiny and would not significantly contribute to your daily intake. The side effects are minimal and temporary. I rarely recommend supplementation of nutrients, but this may be the one exception. In pursuing a longer and healthier life, creatine may be one of the beneficial supplements of you can not get it from your diet.