Creatine! Much more than just for sportsmen, Danik Legault, ND.A.

Creatine is an organic acid naturally present in our bodies and our food. 95% are found in our muscles, in the form of Phosphocreatine and the remaining 5% is found in our brains, kidneys and liver. Its benefits go well beyond the increase in muscle mass.

 

Here are 8 benefits:

1. Energy production:

Creatine increases the concentration of phosphocreatine that is used for the production of ATP (energy). Creatine therefore indirectly helps in our energy production, to reduce fatigue and better cope with stress. For a good functioning of our body, it all depends on the mitochondria and their efficiency in producing our energy.

2. Increase in strength and sports performance:

Creatine improves sports performance in explosive sports where the intensity is high and the duration is shorter. It is therefore an excellent supplement for those who train in strength, hypertrophy or CrossFit for example, more than for the triathlete or the marathon which makes more volume but less intensity. That said, it does not mean that creatine cannot benefit a triathlon or marathon. In fact, creatine reduces the perception of fatigue in the legs of these athletes.

Some figures are impressive: strength increase of 8%, performance of 14% and 1RM to the bench press of 43%. These numbers will vary enormously from person to person depending on our natural creatine pools and the potential for absorption. It also varies according to the experience of the athlete.

We know that a high rate of myostatin slows muscle growth. Supplementation with creatine tends to reduce myostatin levels and, as a result, increase muscle growth potential. High-dose creatine (about 100mg per kg) increases testosterone, which could result in increased performance, muscle mass and even recovery after some injuries.

Performance results for some vegetarian or vegan athletes are not to be overlooked. Their creatine levels are often low. Start with a supplement of essential amino acids where 5g of creatine is added before and during training.

3. Improving cognitive Health:

There are benefits in terms of intelligence and memory, both in adults and older people. In fact, supplementation with creatine in older people can reduce muscle mass loss and cognitive decline.

4. Potential benefit to those with Parkinson:

When creatine is combined with CoQ10, there is a delay in cognitive decline in people with Parkinson. Creatine prevents the decline of dopamine associated with these conditions. More studies are needed to confirm these results in mice.

5. Neuroprotective Effect:

Creatine improves the efficacy of mitochondria and by the fact of several neurological conditions or symptoms. It's effective in concussions for example. Creatine appears to decrease the 8-hydroxy-2-deoxyguanosine marker that is measured in an organic acid test. It is an oxidative stress marker that prevents mitochondria from working well. It is also a high marker in those who have Huntington's disease. Creatine has also shown benefits for people who suffer from ALS, Alzheimer's or epilepsy for example.

Oxidative stress produces lipofuscin, a molecular pigment related to ageing. Creatine helps to decrease lipofuscin and can probably now bear the name of anti-aging supplement.

6. Cardiovascular Benefits:

Creatine helps to protect the heart after stress. Creatine production helps reduce homocysteine, which can increase the risk of cardiovascular events. It helps to regularize cholesterol, etc.

7. Benefits on blood glucose:

Creatine increases the use of the GLUT-4 carrier which helps the input of sugars into the cell in order to be used as energy. It's the most efficient carrier. Creatine helps to reduce the sugar level and therefore the insulin level. This is an important factor for diabetics, but also for general ageing and to increase protection against other conditions such as certain cancers and cardiovascular diseases.

8. Benefits for Bones:

Creatine is involved in the formation of osteoblasts, which assist in the construction and repair of bone tissues.

As you can see, creatine has several facets. This article is defending creatine, which still needs it today. The opinion of the general population in relation to creatine has to change. We still meet people mentioning that it is not good, that it damages the kidneys, and other, or who think it is an anabolic and that it is only the bodybuilders who consume it.

This is one of the most studied supplements and it is considered safe, of course. You can eat it with no problem. CrossFit athletes, those who practice weights, vegetarians/vegans and the elderly are most likely to see the benefits.

The dosage is variable for each. Between 2 to 5 g per day, this is a good dose for most people. Some athletes use a 5-to 7-day filling phase, taking between 20 to 25 per day in doses as divided as possible. It is a strategy that is less and less used today, but which can still have its usefulness as the case may be.

Danik Legault, ND.A.

 

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