Creatine: Beyond
the Confusion - Part I
If you haven't heard of creatine before this,
you've been living under a damn large rock. Since creatine was
first introduced in the early 90s, it has been the "poster
boy" for the athletic community, and it's not going away
anytime soon.
Creatine has been in the news, on the
cover of almost every health magazine imaginable and even on
TV. Ask strength coaches and trainers to name the best
supplement for increasing size and strength, and they will
cite creatine. Despite the hype, many are confused as to what
it does, how it works, its safety, and why they should use it.
Take partial or inaccurate information, add some half-baked,
misrepresented statements that get plastered in the news, and
you have people scratching their heads. One guy asked me, "Is
that steroid, creatine, any good?" Creatine, of course, is not
a steroid. I could fill a book about creatine's effects, but I
prefer to present this product to you in an understandable
manner. Most people know creatine only as a supplement that
athletes use, but as you will see later in this article, there
are numerous other uses for this breakthrough
product.
Creatine, What is it?
Creatine,
also known as methyl guanidine-acetic acid [NH2 - C(NH) -
NCH2(COOH) - CH3], is an amino acid used by the body to
provide energy. Phosphocreatine and free creatine, which are
stored in the body, make up what is known as your total
creatine pool.(5) Those who increase their total creatine pool
are able to increase available energy. Scientists discovered
in 1932 that the body retained some ingested creatine,(5) but
it was not until the early 1990s that creatine began to gain
recognition with the athletic community.
Creatine helps
volumize muscle (makes muscles larger), increases strength and
power, provides energy to the muscles and buffers lactic acid.
Oh yeah - creatine may also prevent mental fatigue, help with
genital herpes, lower the risk of coronary heart or
cerebrovascular disease, and has been linked with a decreased
risk in some neurodegenerative diseases, such as Alzheimer's.
Yes, those are a lot of claims, and yes, creatine fulfills all
of them.
Creatine is a naturally occurring substance
in our bodies; the average person stores over 100 grams of it.
Ninety-five percent of creatine is stored in the skeletal
muscles, with the other five percent in the brain, heart and
testes. (Sorry guys, it won't make your boys bigger.)(5)
Creatine is formed when our kidneys, liver and pancreas
convert three amino acids - Arginine, Glycine and Methionine -
into creatine. We can get additional (albeit miniscule
amounts) of creatine from our diets through such foods as red
meat and salmon. Since you would need to eat almost 18 steaks
to get 20 grams of creatine, the more effective way to
increase its presence is to use a high quality commercial
supplement.
Strength & Power
When you
consume creatine, it combines with phosphate in your body to
create phosphocreatine, which in turn is stored in your muscle
cells, waiting to be called upon for energy. When your muscles
are exposed to short but intense exercise (0-30 seconds), you
call upon your alactic system (otherwise known as phosphogen,
or ATP-PC system) to complete the work. When you expose your
muscles to this short, intense exercise, your muscles require
a chemical energy called ATP (Adenosine Triphosphate), the
quickest and best source of energy for your muscles.(6)
Unfortunately, ATP is in very short supply in your muscles.(7)
When you run out of ATP, you run out of gas. This is where
creatine comes in. When your body uses ATP for energy, it
creates a by-product called ADP (Adenosine Diphosphate), which
is useless to our body. Fortunately, the phosphocreatine
stored in your muscles allows your body to convert the ADP
back into ATP and be used for energy.(6) (7) So, to make a
long story short, by increasing the amount of creatine you
consume, you increase the amount of phosphocreatine in your
muscles, which elevates the amount of ATP you have available
for muscular energy. The increased level of ATP, in turn,
allows you to increase your workload and sustain it over a
longer period of time. (6) (8) Essentially, creatine helps you
either lift heavier weight, complete more reps, or both. This
elevated work capacity results in an increased ability to
develop lean muscle tissue. Because creatine offers an
increased capacity for short bursts of energy, athletes in
football, hockey, baseball, sprinting, bodybuilding,
basketball, or any other sport that requires quick but
substantial bursts of energy, benefit from this supplement. As
virtually every sport (except maybe lawn bowling) requires
athletes to have high levels of strength and muscularity,
creatine becomes a viable supplement. I recommend making
creatine part of your supplement routine throughout the year.
At the very least, use it during the off season, when building
strength is a priority.
1. ATP (Adenosine
Triphosphate) is your best source of muscular energy.
2.
When you exercise, your body uses ATP for energy, leaving
behind a useless byproduct ADP (Adenosine Diphosphate). Your
body has a limited supply of ATP; when it runs out, it leaves
your muscles with no available energy.
3. Creatine combines
with phosphate in your body to create phosphocreatine.
4.
Phosphocreatine converts the useless ADP back into very useful
ATP. Your muscles have more available energy
There you
have it. If you want to grow up big and strong, eat your
Wheaties and your creatine!
Pump up the
Volume
Creatine attracts water, so as your muscles
absorb and store creatine, it brings additional water with it.
This process super-saturates the muscle tissue with water and
creatine, thus enlarging the actual muscle tissue. This
super-saturation results in your muscles having that "just
trained feeling" all day long. Many refer to this as the
"perpetual pump" from creatine. Larger muscles in a matter of
days: Can you believe some people refer to this phenomenon as
a "side effect" of creatine? Indeed, many people take creatine
for this "side effect" alone! When you first start to take
this supplement, it is common to gain a few pounds of muscle.
Typical gains are three to five pounds, up to ten being
possible, all in a week to ten days - thanks to this
super-saturation. The additional weight gain in your muscles
is good news, because every extra pound of functional muscle
means you will burn additional calories…even while you are
resting.
Make no mistake. Even though some of the
weight increase is water in your muscles, it still acts as
functional muscle. Some creatine opponents have gone on record
stating that it just causes your muscles to retain water and
is of no real value. Let's put things in perspective. Your
muscles are already about 70 percent water without creatine.
So is that seventy percent of your muscle useless to begin
with? I don't think so. If you suck the water out of your
muscles, you are left with a wrinkly little corpse. But the
question remains, are the gains you receive only muscular
water retention, or are they actually lean muscle? According
to a study done on a bunch of little piggies at Texas A &
M University, the gain is lean muscle.(9) Before they were
slaughtered, some pigs were fed 25g of creatine for five days,
while the other little piggies got none. The pigs that were
fed creatine gained almost five pounds more than the ones that
did not receive creatine. When cooked, the muscle-bound little
pigs that fed creatine showed less meat loss than the pigs not
fed creatine. Bacon, anyone? So what can we learn from our
squealy little friends (besides how much fun rolling around
naked in mud is, of course)? From this study, one can conclude
that while creatine results in inter-muscular water retention,
it may also increase lean muscle. In yet another Belgium
study, 25 healthy males were placed on a 42-day controlled
strength-training program. Eight were fed creatine, ten a
placebo, and seven formed a control group. The body mass of
the creatine group went up two kilograms, while the other two
groups showed no increase. The researchers concluded that "the
relative volumes of the body water compartments remained
constant and therefore the gain in body mass cannot be
attributed to water retention, but probably to dry matter
growth accompanied with a normal water volume."
(10)
Psssst, got any Acid?
Lactic acid. I
guarantee for those of you who don't know what lactic acid is,
you have felt it before. The easiest way to describe lactic
acid is the unbelievable burning you get in your muscle when
completing a task over a longer period of time. Still not
sure? Stand up and raise and lower yourself on your toes (calf
raise). Do this exercise as fast as you can over and over
until it feels like somebody is injecting boiling water into
your calf muscles...that's lactic acid. When performing tasks
longer in duration you call upon the lactic system (also
called the glycolytic system) for energy. Performing this type
of task increases the amount of lactate (hydrogen ions) in the
muscle. When lactate levels become too high, the pH of the
cells drops to the point where you can not achieve muscle
contraction.2 As stored phosphocreatine is broken down it
combines with ADP (Adenosine Diphosphate) and hydrogen ions to
replenish ATP (adenosine triphosphate). This reaction
decreases the pH in the cells, thereby buffering the burning
sensation known as lactic acid. 2 I think you would agree that
a product that could help prevent this pain would of
significant value. Furthermore, by buffering lactic acid, you
are essentially increasing work capacity by prolonging the
point of physical failure.
Use Your
Head
Getting knocked in the melon is never fun,
trust me; I have had my share of crushing blows to the head.
Every year 1.5 million people in the United States experience
a traumatic brain injury (TBI) as a result of motor vehicle
accidents, violence (mostly angry girlfriends…just kidding!),
falls, and sports-related activities. 17 Out of the 1.5
million brain injuries, a staggering 300,000 injuries are a
result of sports or physical activity. Furthermore, 50,000
people will die and 80,000 people will experience long term
disabilities as a result of TBI. 18 Athletes are more likely
to receive TBI from sports such as, football, hockey, boxing
and other contact sports (i.e. Jell-O-wrestling). However, you
are less likely to experience TBI while lawn bowling. The most
common TBI experienced in sports is a concussion, resulting
from your brain bouncing around inside your skull. Initial
symptoms of concussion include headache, dizziness, and
nausea. Postponed symptoms of concussion, which may occur
several days after the initial incident, include headache,
ringing in the ears, memory problems, lightheadedness, and
irritability.
In a study conducted at Sanders-Brown
Center on Aging, researchers looked at the possibility that
creatine may assist in the protection of brain tissue after
TBI. Creatine was fed to rats for four weeks prior to
researchers cracking them on their little noggins, inducing
TBI. The result of creatine supplementation was that brain
damage was reduced by 50% when compared to rats fed a regular
diet. Researchers concluded that creatine has the ability to
protect against TBI by maintaining proper ATP (Adenosine
Triphosphate) in the brain cells. (19)
With 300,000 TBI
per year resulting from sports or physical activity, athletes
may greatly reduce their risk of long term brain damage from
regular supplementation of creatine. Athletes such as, boxers,
football players, and hockey players all repeatedly put
themselves in the direct path of a concussion. Reducing the
brain damage of these concussions by 50% may have profound
effects, including: extending careers and allowing athletes
lead a "normal" life (i.e. No drooling, chronic shaking, or
memory loss) after having their head smacked around. If you
are currently involved in sports that put you at risk of TBI,
I strongly recommend supplementing your diet with a high
quality creatine supplement.
Although creatine can
reduce long term brain damage from TBI if somebody dares you
to put your head through a wall, trust me, you are going to
the hospital, creatine or no creatine.
Brain
Drain
There is no doubt that creatine is good for
building bigger, stronger muscles. However, it's apparently
equally as good for one of your most important organs as well.
Yeah, I know that organ's important too, but I'm talking about
your brain. In a study at the University of Tokyo researchers
found that eight grams of creatine a day over five days
reduced mental fatigue.7 Maybe that's why all of those
superstar college athletes get such good grades. Then again,
maybe it's not.
Did You Say Herpes?
What
can you say about herpes? It's kind of like one of those girls
that are fun to pick up and party with until she moves in with
you, becomes a disgusting living nightmare, and never, ever
leaves...ever. If you were in this situation and someone told
you how to keep the little "lady" under control, I think you
would want to hear about it, wouldn't you? Apparently creatine
can help inhibit the replication of herpes simplex 1 and 2
(HVS-1, HVS-2), and may reduce morbidity and mortality of
those who suffer from HVS-2. A practitioner at Camp Pendleton
Marine Base who was treating several cases of herpes noticed
that several of his patients failed to return for periodic
acyclovir therapy. After inquiring, it was revealed that these
patients had all commenced supplemental creatine after their
last outbreak and had experienced no further outbreaks. 8
Apparently cyclocreatine, a synthetic compound structurally
and functionally homogolous to creatine, has the ability to
inhibit HVS-1 and HVS-2. Because creatine and cyclocreatine
have shown neuroprotective and cancer-retardant effects in
rodents, the speculation exists that creatine shares the
anti-viral ability of cyclocreatine. (8)
In the United
States approximately 45 million individuals (about one in five
people over age 12) are infected with HVS-2.20 Furthermore,
there will be up to 1 million new HVS-2 infections transmitted
each year.21 With 45 million people in the United States
suffering form herpes I believe that anything that can prevent
these unfortunate people from future outbreaks should be
looked at very seriously.
If only you could prevent
your mother-in-law from coming back by giving her a little
creatine...
Curtis Koch is the founder of Club Hard Body,
a company dedicated to providing the cutting edge information
and instruments necessary to ultimately achieve extraordinary
health and fitness. Curtis has authored numerous articles
regarding body transformation, sports nutrition and exercise,
as well as the wildly popular book "54 Hours to A Rock Hard
Body". To learn more, visit his website located at http://www.clubhardbody.com/
References:
(5)
Balsom, P.D., Soderlund, K. & Ekblom, B. (1994) Creatine
in Humans with Special Reference to Creatine Supplementation,
Sports Medicine, Vol. 18, 4, pp.268-280.
(6) McArdle,
W.D., Katch, F.I. & Katch, V.L. (1991) Exercise
Physiology: Energy, Nutrition & Human Performance, (3rd
ed), pp. 102-103, 123, 428, Lea & Febiger: Malvern,
Pennsylvania
(7) Maughan, R.J. (1995) Creatine
supplementation and exercise performance. International
Journal of Sport Nutrition, Vol. 5, 2, pp. 94-101.
(8)
Wilmore, J.H. & Costill, D.L. (1994) Physiology of Sport
& Exercise, pp. 97-98, 114 & 117. Human Kinetics:
Champaign, Illinois.
(9) Maddock R.J., Binder B.S.,
Carr S.N., Mckeith F.K., Berg E.P, Savell J.W. Department of
Animal Sciences, Texas A & M University.
(10)
Francaux M, Poortmans J.R., Effects of training and creatine
supplement on muscle strength and body mass. Eur J Appl
Physiol Occup Physiol 1999 Jul;80(2):165-168
2 McArdle,
W.D., Katch, F.I. & Katch, V.L. (1991) Exercise
Physiology: Energy, Nutrition & Human Performance, (3rd
ed), pp. 102-103, 123, 428, Lea & Febiger: Malvern,
Pennsylvania
2 McArdle, W.D., Katch, F.I. & Katch,
V.L. (1991) Exercise Physiology: Energy, Nutrition & Human
Performance, (3rd ed), pp. 102-103, 123, 428, Lea &
Febiger: Malvern, Pennsylvania
17 Sosin D.M., Sniezek
J.E., Thurman D.J.. Incidence of mild and moderate brain
injury in the united states, 1991. Brain Inj 1996
Jan;10(1):47-54.
18 Centers for Disease Control.
"Traumatic Brain Injury in the United States: A Report to
Congress." www: Centers for Disease Control, (January 16,
2001)
19 Sullivan P.G., Geiger J.D., Mattson M.P.,
Scheff S.W. Dietary supplement creatine protects against
traumatic brain injury. Ann Neurol 2000
Nov;48(5):723-9
7 Watanabe A, Kato N, Kato T. Effects
of creatine on mental fatigue and cerebral hemoglobin
oxygenation. Neurosci Res 2002 Apr;42(4):279-85 Department of
Neuropsychiatry, Faculty of Medicine, University of
Tokyo.
8 Ness S.R., McCarty M.F., Does supplemental
creatine prevent herpes recurrences? Med Hypotheses 2001
Sep;57(3):310-2. Pantox Laboratories, San Diego,
California.
8 Ness S.R., McCarty M.F., Does
supplemental creatine prevent herpes recurrences? Med
Hypotheses 2001 Sep;57(3):310-2. Pantox Laboratories, San
Diego, California.
(11) Kreider, R, Melton, C, Hunt J,
Rasmussen, Ransom J, Stroud T, Cantler E, Milnor P. Creatine
does not increase incidnce of cramping or injury during
pre-season college football training I. Medicine and Science
in Sports and Exercise. 31(5): S355, 1999.
(12)
Rasmussen C, Kreider R, Melton C, Ransom J, Stroud T, Cantler
E, Greenwood M, Milnor P. Long-term creatine supplementation
during football training does not affect markers of renal
stress. Journal of Strength and Conditioning Research. 13:431,
1999.
(13) Nuttall, F. (1994) Creatine Supplementation,
Athletics Coach, Vol. 28, 3, pp. 12-13.
(14) Green
A.L., Hultman E, Macdonald I.A, Sewell D.A., Greenhaff P.L.
Carbohydrate ingestion augments skeletal muscle creatine
accumulation during creatine supplementation in humans. Am J
Physiol 1996 Nov;271(5 pt 1):E821-6.
(15) Steenge G.R.,
Lambourne J, Casey A, Macdonald I.A., Greenhaff P.L.
Stimulatory effect of insulin on creatine accumulation in
human skeletal muscle. Am J Physiol 1998 Dec;275(6 pt
1):E974-9.
(16) Steenge G.R., et al., Protein and
carbohydrate-induced augmentation of whole body creatine
retention in humans," J Appl Physiol 2000 Sept., 89 (3):
1165-1171.
(17) Kreider, R, Melton, C, Hunt J,
Rasmussen, Ransom J, Stroud T, Cantler E, Milnor P. Creatine
does not increase incidnce of cramping or injury during
pre-season college football training I. Medicine and Science
in Sports and Exercise. 31(5): S355, 1999.
(18)
Rasmussen C, Kreider R, Melton C, Ransom J, Stroud T, Cantler
E, Greenwood M, Milnor P. Long-term creatine supplementation
during football training does not affect markers of renal
stress. Journal of Strength and Conditioning Research. 13:431,
1999.
13 Tarnopolsky M.A., MacLennan D.P., Creatine
monohydrate supplementation enhances high-intensity exercise
performance in males and females. Int J Sport Nutr Exerc Metab
2000 Dec;10(4):452-63.
14 Wyss M, Schulze A, Health
implications of creatine: can oral creatine supplementation
protect against neurological and atherosclerotic disease?
Neuroscience 2002;112(2):243-60
15 Tarnopolsky M.A.,
Potential benefits of creatine monohydrate supplementation in
the elderly. Curr Opin Clin Nutr Metab Care 2000
Nov;3(6):497-502
15 Tarnopolsky M.A., Potential
benefits of creatine monohydrate supplementation in the
elderly. Curr Opin Clin Nutr Metab Care 2000
Nov;3(6):497-502
16 Wyss M, Schulze A., Health
implications of creatine: can oral creatine supplementation
protect against neurological and atherosclerotic disease?
Neuroscience 2002;112(2):243-60
17 Sosin D.M., Sniezek
J.E., Thurman D.J.. Incidence of mild and moderate brain
injury in the united states, 1991. Brain Inj 1996
Jan;10(1):47-54.
18 Centers for Disease Control.
"Traumatic Brain Injury in the United States: A Report to
Congress." www: Centers for Disease Control, (January 16,
2001)
19 Sullivan P.G., Geiger J.D., Mattson M.P.,
Scheff S.W. Dietary supplement creatine protects against
traumatic brain injury. Ann Neurol 2000
Nov;48(5):723-9
20 Fleming DT, et al. Herpes Simplex
Virus type 2 in the United States, 1976 to 1994. NEJM
1997;337:1105-11.
21 American Social Health
Association. Sexually Transmitted Diseases in America: How
Many Cases and at What Cost? Menlo Park, CA: Kaiser Family
Foundation, 1998.
| |