Lecture on Creatine

Overview

• Creatine is frequently asked about and highly recommended as a supplement.
• Passes two key tests: safety and efficacy.
• Slight weight gain possible due to water retention.

Importance of Creatine

• High Energy Phosphate Donor: Exists as phosphocreatinine in muscles; aids muscle performance.
• Lean Body Mass and Strength: Improves muscle mass and strength.
• Cognitive Benefits: Some evidence for cognitive improvement.
• Inexpensive: Despite recent price increases, still cost-effective.

Mechanisms

• ATP Renewal: Acts as a phosphate donor, helping reform ATP during muscle contractions.
• Osmolyte: Pulls water into muscle cells, potentially creating an anabolic environment.

Benefits for Different Activities

• Bodybuilding: Despite water retention, beneficial due to hydration and muscle fullness.
• Cardio and VO2 Max: Possible benefits even on non-lifting days due to overall muscle saturation.

Dosing and Usage

• Standard Dose: 5 grams daily is sufficient.
• Loading Phase: Higher initial doses can help saturate muscles quicker but may cause GI irritation.
• Consistency: Easier to maintain benefits by taking daily rather than only on lifting days.
• Timing: Small evidence suggests post-workout might be better; however, regular intake is key.
• Cycling: No clear benefit to cycling on and off creatine.

Safety Considerations

• Renal Function: Elevated creatinine levels may be misleading; use cystatin C instead to gauge kidney function.
• Myth of Hair Loss: One unreplicated study in 2009 showed increased DHT but no clear evidence of hair loss.

Miscellaneous

• Elevated liver enzymes and creatinine levels from lifting weights do not necessarily indicate tissue damage.
• Importance of differentiating between correlation and causation in medical markers.

Recommendations

• Routine Use: Make creatine intake part of the daily routine.
• Non-lifting Days: Beneficial on non-lifting days, especially for maintaining muscle saturation.