Notes on Creatine Supplementation

Introduction to Creatine

• Creatine is a popular fitness supplement widely discussed in gyms, magazines, and among fitness enthusiasts.
• It is primarily involved in energy production, specifically in replenishing used energy.

ATP and Energy Production

• ATP (Adenosine Triphosphate) is the primary energy source for muscle cells.
• Muscle cells maintain low levels of ATP to prevent acidity that can disrupt cellular functions.

Role of Creatine Kinase

• Creatine kinase helps regulate acid levels in muscle cells by removing hydrogen ions.
• It also converts ADP (Adenosine Diphosphate) back to ATP using phosphocreatine.

Phosphagen System

• The Phosphagen system is utilized for the first 10 seconds of intense physical activity.
• After this period, the body begins to utilize other energy sources, such as sugars and fats.

Creatine and Phosphocreatine Production

• Excess ATP reacts with creatine to form phosphocreatine, aiding in energy replenishment.
• Higher creatine levels equate to increased phosphocreatine production and energy replenishment.

Benefits of Creatine Supplementation

• Natural synthesis of creatine occurs from amino acids glycine and arginine, but supplementation has proven beneficial:
  • Increase in Power Output: Meta-analysis shows up to 26% improvement in power output with creatine monohydrate supplements.
  • Muscle Mass: Creatine does not directly increase muscle mass but may:
    • Provide energy for greater power output, stimulating muscle protein synthesis.
    • Cause water retention, making muscles appear larger without actual mass increase.
  • Additional Benefits:
    • Replenishing glycogen for energy production.
    • Reducing symptoms of depression and fatigue.
    • Improving recovery from traumatic brain injury-related headaches and dizziness.

Dosage and Administration

• Recommended dosing:
  • Typical recommendation is to take 3-5 grams per day.
  • "Loading phase" (higher initial dosage) is often suggested but lacks significant benefits.
• Users can stop taking creatine at any time.

Safety and Side Effects

• Concerns about creatine's effects on kidneys and liver have been mostly debunked or lack evidence from human trials.
• Notable side effect includes water retention, which may cause a temporary increase in weight.

Conclusion

• Creatine supplementation can be beneficial for energy production and performance.
• Questions about other supplements can be addressed in future discussions.