Lecture Notes: The Benefits of Creatine Supplementation

Introduction

• Creatine is a top supplement, not just for bodybuilders but a game-changer for everyone.
• Episode to cover five evidence-based reasons to include creatine in a daily routine.
• New studies will be discussed, including creatine's cognitive benefits after poor sleep.

What is Creatine?

• Creatine is a non-protein amino acid, mainly produced in the liver, also in the pancreas and kidneys.
• Key role in cellular metabolism and energy production, especially in high-energy demand organs (muscle, brain, heart, bone tissues).
• About 95% of the body's creatine is in muscle cells.
• Allows cells to produce more ATP (energy currency).
• Synthesized from amino acids: arginine, glycine, methionine.
• Discovered in meat by French scientist in 1832.

Reasons to Supplement with Creatine

1. Improves Strength, Muscle Mass, and Body Composition

• Meta-analyses show creatine monohydrate improves strength, muscle mass, and body composition.
• Increases time to exhaustion, allowing greater work before fatigue.
• Benefits amplified when combined with resistance training.
• Men generally respond more favorably due to baseline creatine levels.
• Dosage: 3-5g/day or 0.1g/kg.

2. Enhances Recovery and Performance for Endurance Athletes

• Beneficial for prolonged endurance exercise involving high-intensity surges.
• Enhances glycogen storage and replenishment, aiding energy availability.
• Experimentation needed to balance weight gain with endurance performance.

3. May Help Improve Osteoarthritis

• Study on postmenopausal women showed improved physical function and quality of life with creatine and resistance training.
• Especially beneficial for non-severe osteoarthritis cases.

4. Brain Recovery After Stress

• Creatine helps cognitive performance post sleep deprivation.
• Study showed improved memory, reaction speed, and reduced fatigue.
• High doses required for brain bioavailability.

5. May Improve Bone Health

• Creatine may alter bone geometry, potentially reducing fracture risk.
• Research suggests supplementing with resistance training may enhance bone strength.

Types of Creatine

• Creatine monohydrate is the most studied and recommended form.
• Alternative forms (ethyl ester, HCL, buffered) lack evidence of superior benefits.
• Choose products with verified sources like CreaPure and NSF certification.

Dosage Recommendations

• General use: 3-5g/day or 0.1g/kg for muscle and strength benefits.
• Cognition (post sleep deprivation): 35g/kg.
• Bone health: 0.14g/kg.

Safety and Practicality

• Safe for most individuals, except those with kidney disease.
• Concerns about hair loss unsubstantiated.
• Food sources cannot adequately provide high creatine levels; supplementation is practical.

Conclusion

• Creatine is a versatile supplement with multiple health benefits.
• Recommended brand: Momentous Creatine Monohydrate.
• Encourage sharing the knowledge and subscribing for updates.