Creatine - Health Benefits?

Does creatine supplement provide health benefits?

Researchers from University of Berne, Inselspital, CH-3010 Berne,
Switzerland

Exogenous creatine supplementation has been shown to reduce neuronal cell
loss in experimental paradigms of acute and chronic neurological diseases. In line
with these findings, first clinical trials have shown beneficial effects of therapeutic
creatine supplementation. Furthermore, creatine was reported to promote
differentiation of neuronal precursor cells that might be of importance for
improving neuronal cell replacement strategies. Based on these observations
there is growing interest on the effects and functions of this compound in the
central nervous system. This review gives a short excursion into the basics of the
creatine kinase/phosphocreatine system and aims at summarizing findings and
concepts on the role of creatine kinase and creatine in the central nervous
system with special emphasis on pathological conditions and the positive effects
of creatine supplementation. [1]

Candow DG, Chilibeck PD. University of Regina, Saskatchewan, Canada

Sarcopenia, defined as the age-related loss of muscle mass, is a serious health
concern. Contributing factors to sarcopenia include physical inactivity and
undernutrition. Resistance training has a positive effect on muscle mass in the
elderly. However, muscle loss is still observed in older adults who perform weight
bearing exercise; suggesting that nutrition is important.

Intake of creatine has the potential to increase muscle accretion during
resistance training, although the mechanism for its ergogenic effect is unclear.
Creatine has the potential to increase cellular hydration and myogenic
transcription factors and facilitate the up-regulation of muscle specific-genes such
as myosin heavy chain possibly leading to muscle hypertrophy. [2]

Brosnan JT, Brosnan ME. Memorial University of Newfoundland, St.
John's, Newfoundland, Canada

Creatine synthesis makes major demands on the metabolism of glycine, arginine,
and methionine. Large doses of creatine monohydrate are widely taken,
particularly by athletes, as an ergogenic supplement; creatine supplements are
also taken by patients suffering from gyrate atrophy, muscular dystrophy, and
neurodegenerative diseases. Children with inborn errors of creatine synthesis or
transport present with severe neurological symptoms and a profound depletion of
brain creatine. It is evident that creatine plays a critical, though underappreciated,
role in brain function. [3]

REFERENCES
[1] Functions and effects of creatine in the central nervous system.Brain Res Bull.
2008 Jul 1;76(4):329-43. Epub 2008 Mar 24

[2] Effect of creatine supplementation during resistance training on muscle
accretion in the elderly. J Nutr Health Aging. 2007 Mar-Apr;11(2):185-8.

[3] Creatine: endogenous metabolite, dietary, and therapeutic supplement. Annu
Rev Nutr. 2007;27:241-61

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RESERVED 2009

Creatine Supplement -
How does it work? What are its benefits and side effects?

How does creatine improve physical performance? What are its health
benefits and side effects? [April 1, 2009]

Ingestion of creatine leads to increase the amount of creatine and creatine
phosphate stored in our body. This is important especially for athletes because
creatine aids in the process of creating energy usable by muscles. [1] Recent
reports suggest that creatine may enhance performance in hot and/or humid
conditions by maintaining haematocrit, aiding thermoregulation and reducing
exercising heart rate and sweat rate. Creatine may also positively influence
plasma volume during the onset of dehydration. [2]

Progressive muscle weakness is a main symptom of most hereditary muscle
diseases. In trials with 138 participants with muscular dystrophies treated with
creatine, there was a significant increase in maximum voluntary contraction in the
creatine group compared to placebo, with a weighted mean difference of 8.47%
(95% confidence intervals 3.55 to 13.38). There was also an increase in lean
body mass during creatine treatment compared to placebo. [3]

Several studies suggest the anti-cancer activities of creatine. [4]

When we exercise or tense a muscle, energy is required for the muscle to function
properly. The energy it uses comes mainly from the food. The nutrients in the food
are broken down to smaller compounds for energy production and storage. One
of these compounds is adenosine triphosphate (ATP). When muscle energy is
needed, ATP is broken down to form adenosine diphosphate (ADP). This process
releases energy for muscles to contract. Without sufficient ATP, muscles do not
perform properly. [1]

Muscle can store only limited amounts of ATP. As a result, within about 5-10
seconds of muscle exertion, the amount of stored ATP is depleted. The depletion
of ATP results in muscle failure and fatigue. When this happens, the body tries to
restore its immediate source of ATP by borrowing a high-energy phosphate, i.e.
creatine phosphate (CP). [1]

Muscle cells can store creatine phosphate. If high intensity exercise goes beyond
10 seconds, the body will continue to try and restore its ATP levels by a process
called glycolysis. This process is complicated and is slow to restore the ATP
levels. This can be a problem when we require instant energy to maintain a
sustained muscle contraction. [1]

Supplementation of creatine phosphate can help to recharge the creatine
molecule in our body. However, ATP or creatine phosphate cannot be ingested
orally because they are digested in our GI tract. Luckily, researchers found that
creatine can be ingested and converted to creatine phosphate in our body. [1]

Creatine monohydrate, creatine citrate and creatine pyruvate are popular creatine
supplements. It is supplied in form of powder, capsule or tablets. It can be mixed or
taken with water or juice. Some people athletes take 20-30 grams of creatine
monohydrate a day. [1]

However, creatine converts to creatinine at lower pHs (acidic environment).
Creatinine is toxic, some users experience stomach cramps, edema, bloodedness
and dehydration. [1] In addition, one trial reported a significant increase in muscle
pain during high-dose creatine treatment (150 mg/kg body weight) in glycogen
storage disease type V. [3] Consequently, American College of Sports Medicine
(ACSM) in 2000 advised individuals who are managing their weight and exercising
intensely or in hot environments to avoid creatine supplementation. [2]

Reference:
[1] Golini; Jeffrey M. (Billings, MT) U.S. Patent 6,399,661 June 4, 2002 [2] Dalbo
VJ, Roberts MD, Stout JR, Kerksick CM. Department of Health and Exercise
Science, University of Oklahoma, Putting to rest the myth of creatine
supplementation leading to muscle cramps and dehydration. Br J Sports Med.
2008 Jul;42(7):567-73. Epub 2008 Jan 9. [3] Kley RA, Vorgerd M, Tarnopolsky
MA. Kliniken Bergmannsheil, Ruhr University Bochum, Germany, Creatine for
treating muscle disorders. Cochrane Database Syst Rev. 2007 Jan 24;(1). [4]
Mesa JL, Ruiz JR, González-Gross MM, Gutiérrez Sáinz A, Castillo Garzón MJ.
University of Granada, Spain, Oral creatine supplementation and skeletal muscle
metabolism in physical exercise. Sports Med. 2002;32(14):903-44.

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