Creatine is a tried and true ergogenic aid with a myriad of application and a ton of research surrounding its efficacy as a supplement with no noted determents other than consistently noted weight gain at higher doses (Smith-Ryan & Antonio, 2013). As an ergogenic aid, creatine seems to have both acute and chronic positive effects which translate into positive increases in lean body tissue as well as a protein sparing effect with the greatest benefits being noted around max work performance (Smith-Ryan & Antonio, 2013).
Supplementing with exogenous sources of creatine may benefit fuel for shorter higher intensity based activity and will also cause increases in PCr availability, thus increasing recovery time (Smith-Ryan & Antonio, 2013). The increased intracellular reserves allow for high intensity work to be sustained for greater durations. Membrane stabilization is also increased with creatine, as it can prevent tissue damage (Persky & Brazeau, 2001). Creatine functions as an osmolyte by increasing greater influx of fluid into cells, thus enhancing intracellular hydration status. The benefits of creatine supplementation are not limited to anaerobic endeavors, but may also be beneficial for aerobic activities as well, especially when combined with carbohydrates (Persky & Brazeau, 2001). The synergistic combination leads to increased glycogen concentrations further facilitating delays in fatigue in training. From a muscular hypertrophy standpoint, when combined with resistance training, creatine will lead to greater IGF-1 concentrations and lower myostatin levels, while also having a greater effect on satellite cell activity. During compensatory hypertrophy training, creatine supplementation was shown to cause increased stimulatory satellite cell mitotic activity (Dangott, Schultz, & Mozdziak, 2000). While being able to positively affect aerobic and anaerobic performance, creatine may also increase neuropsychological performance and providing neuroprotective properties (Rae, Digney, McEwan, & Bates, 2003). Research studies demonstrate significantly higher intelligence as compared to placebos via Ravens Advanced Progressive Matrices testing (Rae et al., 2003).
Two separate dosing protocols are recommended for creatine supplementation. The first dosing protocol entails consuming 5g spread evenly over the course of the day for a total of four different doses as a loading phase for 1 week before moving to a maintenance dosing phase once intramuscular concentrations have been met (Smith-Ryan & Antonio, 2013). Research demonstrates increases in 17-20% of intramuscular creatine levels when these doses are consumed for 2 or more days (Persky & Brazeau, 2001). The second protocol entails simply consuming a low maintenance dose of 3-5g daily. While this method is effective, an individual will likely not hit saturation until about 28 days of this dosing protocol (Smith-Ryan & Antonio, 2013).
Disclaimer
All programs and articles provided are intellectual property of James Shmagranoff. No copies or redistribution of these is allowed without express permission from James Shmagranoff. James Shmagranoff is not a doctor and nothing contained within this article is to be taken as medical advice. Always follow the directions of your medical practitioner.
References
Dangott, B., Schultz, E., Mozdziak, P.E. (2000). Dietary creatine monohydrate supplementation increases satellite cell mitotic activity during compensatory hypertrophy. International Journal of Sports Medicine, 21, 13-16.
Persky, A.M., & Brazeau, G.A. (2001). Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacological Reviews,53(2), 161-175. doi:10.1124/pharmrev1
Rae, C., Digney, A.L., McEwan, S.R., & Bates, T.C. (2006). Oran creatine monohydrate supplementation improves brain performance: A double-blind placebo-controlled, cross-over trial. Proc. R. Soc. Lond., 270, 2147-2150. doi:10.1098/rspb.2003.2492
Smith-Ryan, A.E., & Antonio, J. (2013). Chapter 5: Creatine. Sports Nutrition and Performance Enhancing Supplements (pp. 165-196). Ronkonkoma, NY: Linus Learning.
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