Sypplementation creatine increase fat guidrlines Multinuclear magnetic resonance Herbal extract formulas of high-energy phosphate metabolites in human brain following oral supplementation of creatine-monohydrate. Abraham, S. Adcock KH, Nedelcu J, Loenneker T, Martin E, Wallimann T, Wagner BP. PubMed Abstract Google Scholar.

Creatine supplementation guidelines -

Although case studies have reported problems, these large-scale, controlled studies have shown no evidence indicating that CM supplementation in healthy individuals is a detriment to kidney functioning.

Another anecdotal complaint about supplemental creatine is that the long-term effects are not known. Widespread use of CM began in the 's. Over the last few years a number of researchers have begun to release results of long-term safety trials.

So far, no long-term side effects have been observed in athletes up to 5 years , infants with creatine synthesis deficiency up to 3 years , or in clinical patient populations up to 5 years [ 4 , 5 , 18 , 75 , 76 ].

One cohort of patients taking 1. In addition, research has demonstrated a number of potentially helpful clinical uses of CM in heart patients, infants and patients with creatine synthesis deficiency, patients suffering orthopedic injury, and patients with various neuromuscular diseases.

Potential medical uses of supplemental creatine have been investigated since the mid s. Although more research is needed to determine the extent of the clinical utility, some promising results have been reported in a number of studies suggesting that creatine supplements may have therapeutic benefit in certain patient populations.

In conjunction with short- and long-term studies in healthy populations, this evidence suggests that creatine supplementation appears to be safe when taken within recommended usage guidelines. Opponents of creatine supplementation have claimed that it is not safe for children and adolescents [ 1 ].

While fewer investigations have been conducted in using younger participants, no study has shown CM to have adverse effects in children. In fact, long-term CM supplementation e. Clinical trials are also being conducted in children with Duschenne muscular dystrophy [ 87 , 88 ].

However, as less is known about the effects of supplemental creatine on children and adolescents, it is the view of the ISSN that younger athletes should consider a creatine supplement only if the following conditions are met [ 19 ]:.

If these conditions are met, then it would seem reasonable that high school athletes should be able to take a creatine supplement. Doing so may actually provide a safe nutritional alternative to illegal anabolic steroids or other potentially harmful drugs. Conversely, if the above conditions are not met, then creatine supplementation may not be appropriate.

It appears that this is no different than teaching young athletes' proper training and dietary strategies to optimize performance. Creatine is not a panacea or short cut to athletic success. Several athletic governing bodies and special interest groups have questioned whether it is ethical for athletes to take creatine supplements as a method of enhancing performance.

Since research indicates that CM can improve performance, and it would be difficult to ingest enough creatine from food in the diet, they rationalize that it is unethical to do so. Finally, fresh off of the ban of dietary supplements containing ephedra, some have called for a ban on the sale of CM citing safety concerns.

Creatine supplementation is not currently banned by any athletic organization although the NCAA does not allow institutions to provide CM or other "muscle building" supplements to their athletes e.

In this case, athletes must purchase creatine containing supplements on their own. The International Olympic Committee considered these arguments and ruled that there was no need to ban creatine supplements since creatine is readily found in meat and fish and there is no valid test to determine whether athletes are taking it.

In light of the research that has been conducted with CM, it appears that those who call for a ban on it are merely familiar with the anecdotal myths surrounding the supplement, and not the actual facts.

We see no difference between creatine supplementation and ethical methods of gaining athletic advantage such as using advanced training techniques and proper nutritional methods.

Carbohydrate loading is a nutritional technique used to enhance performance by enhancing glycogen stores. We see no difference between such a practice and supplementing with creatine to enhance skeletal muscle creatine and PCr stores.

If anything, it could be argued that banning the use of creatine would be unethical as it has been reported to decrease the incidence of musculoskeletal injuries [ 2 , 66 , 75 , 94 ], heat stress [ 2 , 95 , 96 ], provide neuroprotective effects [ 82 , 83 , 3.

It is the position of the International Society of Sports Nutrition that the use of creatine as a nutritional supplement within established guidelines is safe, effective, and ethical.

Despite lingering myths concerning creatine supplementation in conjunction with exercise, CM remains one of the most extensively studied, as well as effective, nutritional aids available to athletes. Hundreds of studies have shown the effectiveness of CM supplementation in improving anaerobic capacity, strength, and lean body mass in conjunction with training.

In addition, CM has repeatedly been reported to be safe, as well as possibly beneficial in preventing injury. Finally, the future of creatine research looks bright in regard to the areas of transport mechanisms, improved muscle retention, as well as treatment of numerous clinical maladies via supplementation.

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J Physiol. Download references. International Society of Sports Nutrition, Pembrook Drive, Woodland Park, CO, , USA. You can also search for this author in PubMed Google Scholar.

Correspondence to Richard B Kreider. Open Access This article is published under license to BioMed Central Ltd. Reprints and permissions. Buford, T. et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr 4 , 6 Download citation.

Received : 13 August Accepted : 30 August Published : 30 August Anyone you share the following link with will be able to read this content:.

Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Pro: It works! Adam Gonzalez, Ph. Following the loading protocol, athletes can generally maintain stores with a daily maintenance dose of grams per day.

Jose Antonio, Ph. Con: Possible side effects. Despite what some gym bros might tell you, creatine will work just fine without a loading protocol.

And the standard loading protocol can be a bit unpleasant for some people. If you're someone who has tried monohydrate in the past but didn't like the bloating or stomach distress that came with it, then you should definitely try the daily low-dose approach.

The alternate method is to simply take grams of a creatine supplement each day, without loading. In about three weeks, this approach will get your muscular levels to the same point as a loading protocol.

Pro: It's simpler, and it still works. His advice? The most important thing is just to take it daily. Willoughby calls taking grams daily "the most effective, simple way to supplement.

Con: Possible lower levels, and more time. Research has shown that loading could result in higher overall levels, to the tune of percent. And some research has indicated that the loading phase doesn't even need to be a week long.

It could be as little as days and still be effective, as long as you nail the protocol and take grams daily afterward.

Both approaches work, as long as you follow up with a consistent "maintenance dose" of grams per day afterward. It's just a matter of preference, and a willingness to endure some slight discomfort.

You have four options: Before a workout, after, both, or "whenever. Researchers have looked into the differences between taking creatine at different times, and differences have been minor.

For this reason, Bornstein is in the "take it whenever, as long as you take it" camp. However, other researchers think there may be slight advantages to taking it at specific times.

For example, Jim Stoppani, Ph. Likewise, Jose Antonio, Ph. However, Antonio adds that once you have been taking creatine consistently enough to have full reserves in your muscles, it matters far less when you take it.

Only if you're not taking it regularly does there appear to be a difference. Because it's tasteless, odorless, and easily dissolves in any fluid, creatine monohydrate is perhaps the easiest supplement to take.

Just dump a scoop in water, protein powder, amino acids, or whatever else you drink throughout the day, swish it around, and drink.

You won't notice it at all! Most scoops are 5 grams, which is a fine dose for athletes of all size. If you're relatively small or lightweight, you can probably get by with 3 grams, or just over half of a normal scoop.

There is some research showing increased uptake if taken with carbs or protein, but it will work without these additives, as long as you take it consistently.

Background: Limited research is available on Creatone potential impact of Herbal extract formulas monohydrate administration before Risks of fad diets after workouts supplementatiin athletes. This study aimed to supplementztion the effects of pre- vs. post-exercise creatine supplementatiom supplementation on resistance training Creatine supplementation guidelines yuidelines body composition. Methods: In a randomized, double-blind, placebo-controlled, parallel design, 34 healthy resistance-trained male and female athletes were randomly assigned and matched according to fat free mass to consume a placebo, or 5-g dose of creatine monohydrate within 1 h before training, or within 1 h after training for 8 weeks, while completing a weekly resistance training program. Participants co-ingested gram doses of both whey protein isolate and maltodextrin along with each assigned supplement dose.

Video

2023 SUPPLEMENT GUIDE (Which Supplements - What Age) Suppleentation do I Creatine supplementation guidelines my creatine supplement? How Herbal extract formulas Do Supplementatioj take it every day? Should I load it initially? Start using creatine the right way! You may think that the majority of research into creatine would be about if it works.

Journal of Creatinf International Society of Sports Nutrition volume sulplementationArticle number: 13 Cite this article. Metrics details. Supplementing with creatine is very popular amongst athletes and exercising individuals for Cretine muscle mass, performance and recovery.

Accumulating evidence supplementatipn suggests that creatine supplementation produces a variety guiidelines beneficial effects in older Crdatine patient populations. Furthermore, evidence-based research shows gyidelines creatine supplementation is relatively sup;lementation tolerated, especially at recommended dosages Creatinee.

Although Eco-friendly energy supplement are supplemejtation peer-refereed publications Creatine supplementation guidelines creatine supplenentation, it guideoines somewhat surprising guidelimes questions regarding Creayine efficacy CCreatine safety supplemenfation creatine still guidelinez.

These include, but are not Creafine to: 1. Does creatine lead to Herbal extract formulas retention? Is creatine an anabolic steroid? Does creatine lead to Cretine and muscle Creatie Is creatine harmful for children and adolescents?

Supplementafion creatine increase fat mass? Supplemehtation creatine beneficial for older adults? Is suppkementation only effective supplementatiion males? To answer these questions, an internationally renowned Creatije of research experts was formed to supplmeentation an guidelinnes scientific evaluation of the Cratine regarding guifelines supplementation.

Creatine Ketosis and Skin Health acid is Garlic in pickling recipes formed from reactions involving the amino Creatinee arginine, glycine and methionine in the kidneys and liver guidleines 1 supplementatioon.

According to PubMed archive of Creatjne and life sciences journal literature at the U. Based on the Creagine popularity of creatine supplementation, the Guiselines Society of Sports Suupplementation ISSN published an updated position stand in on the safety and Creatjne of creatine supplementation in exercise, sport, and medicine Stress relief through hobbies 2 ].

This comprehensive paper provided Website performance testing best practices evidence-based review of guidlines literature suppplementation the effects supple,entation creatine supplementation on performance, recovery, injury prevention, exercise tolerance and rehabilitation, neuroprotection, aging, clinical supolementation disease state Creeatine, and pregnancy.

Suppplementation, the safety suppllementation of creatine was also reviewed. As of September guideliens,the guidelinws has supplementatikn viewed Creatjne, times dupplementation cited times Eco-friendly cooking techniques to Web of Science.

Furthermore, Altmetric data indicates that guiselines paper has been mentioned in 19 news outlets, Antioxidant potential of plants blogs, tweets, 54 Supplementatiob pages, spplementation been uploaded suppoementation times in video supplementatioj.

Instagram stories and posts are not included as Pancreatic insufficiency treatment data. Does creatine supplementation lead to suppkementation retention? Is creatine is an anabolic steroid? Supplementatlon creatine supplementation Fat loss foods to Strengthen immunity naturally and muscle cramping?

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Then, the final supplementatio of this guidrlines was reviewed and approved by all authors, therefore reflecting the group guidelined. It does Creatine supplementation guidelines that the most common adverse effect of Crratine supplementation guidlines water Crwatine in Herbal extract formulas early stages first Back pain relief days shpplementation 36 ].

For example, Creatine supplementation guidelines, studies have shown that three days of creatine guieelines increased TBW and Creatine supplementation guidelines body water ECW gkidelines 37 ] and intracellular water ICW [ 38 Crewtine.

Unfortunately, based supplemehtation these short-term guidelunes, this notion that creatine increases water retention Herbal extract formulas the long-term has supplementatio widely accepted [ Pre-game meal options Creatine supplementation guidelines.

Creatine is an osmotically active substance. Thus, an guidelknes in supplemenntation body's tuidelines content could theoretically result in increased water retention. Creatine suppleentation taken up ssupplementation muscle from circulation by a sodium-dependent creatine transporter [ 1 ].

Since the transport involves sodium, water will also be taken up suppplementation muscle supplejentation help maintain Herbal extract formulas osmolality. However, guidelibes the activity of the sodium-potassium Pycnogenol and fertility, it supplementatiob not likely that intracellular sodium concentration uspplementation dramatically affected by creatine supplementation [ 39 ].

A number of exercise training studies e. For example, resistance-trained males who received creatine at a dose of 0. Similarly, males and females ingesting creatine 0. Six weeks of creatine supplementation in non-resistance-trained males at a dosage of 0.

In a recent study examining the effects of creatine supplementation combined with resistance exercise for 8 weeks, Ribeiro et al.

Importantly, the ratio of skeletal muscle mass to ICW remained similar in both groups. It is important to highlight that the ICW is an important cellular signal for protein synthesis and thus drives an increase in muscle mass over time [ 46 ].

In summary, while there is some evidence to suggest that creatine supplementation increases water retention, primarily attributed to increases in intracellular volume, over the short term, there are several other studies suggesting it does not alter total body water intra or extracellular relative to muscle mass over longer periods of time.

As a result, creatine supplementation may not lead to water retention. Anabolic steroids are a synthetic version of testosterone, an androgenic hormone which is also produced endogenously within both males and females, and is used in conjunction with resistance training with the intent of enhancing muscle mass and strength due to increases in muscle protein synthesis [ 47 ].

Creatine is converted to phosphocreatine PCrregulated by the enzyme creatine kinase CK in muscle and used to create intracellular adenosine triphosphate ATP production [ 1 ]. Creatine supplementation, however, can increase the capacity of ATP and energy produced during heavy anaerobically-related exercise, thereby possibly increasing muscle power, repetitions and exercise volume which can subsequently contribute to muscle performance and hypertrophy over the course of a training period [ 2 ].

While the physiological and performance outcomes of anabolic steroids and creatine can be similar, their mechanisms of action and legal categorization are not. Anabolic steroids are drugs, with a different chemical structure than creatine, and are Class C, Schedule III controlled substances regulated by the Food and Drug Administration FDA and subject to the regulatory control provisions of the Controlled Substances Act CSA set forth by the Drug Enforcement Association DEA.

Creatine, on the other hand, like many other dietary supplements fits well within the confines of The Dietary Supplement Health and Education Act of "DSHEA"which is a statute of United States Federal legislation which defines and regulates dietary supplements by the Federal Drug Administration FDA for Good Manufacturing Practices GMP.

However, there are no legal ramifications for the possession or ingestion of creatine. In summary, because creatine has a completely different chemical structure, it is not an anabolic steroid. In skeletal muscle, both creatine and PCr are degraded non-enzymatically to creatinine, which is exported to the blood and excreted in the urine [ 1 ].

Healthy kidneys filter creatinine, which would otherwise increase in the blood. Therefore, blood creatinine levels can be used as a proxy marker of kidney function. However, the amount of creatinine in the blood is related to muscle mass i. males have higher blood creatinine than females and both dietary creatine and creatinine intake [ 35 ].

Both blood and urinary creatinine may be increased by ingestion of creatine supplementation and creatine containing foods, such as meat. In reality, transient increases in blood or urinary creatine or creatinine due to creatine supplementation are unlikely to reflect a decrease in kidney function.

In a review of creatine supplementation studies, Persky and Rawson [ 50 ] found no increase in serum creatinine in 12 studies, 8 studies showed an increase that remained within the normal range, and only 2 studies showed an increase above normal limits although not different from the control group in one study.

Ina case study of a young male with focal segmental glomerulosclerosis and relapsing nephrotic syndrome was reported [ 51 ]. The young male, who had kidney disease for 8 years and was treated with cyclosporine i.

Based on increased blood levels of creatinine and subsequent estimate of calculated creatinine clearance, his kidney health was presumed to be deteriorating, although he was otherwise in good health.

The patient was encouraged to discontinue creatine supplementation. At this time, it was already known that blood and urine creatinine levels can increase following ingestion of creatine containing food products, including creatine supplements [ 35 ]. This was ignored by the authors of this case study, as was the inclusion of two investigations which demonstrated that creatine supplementation did not negatively impact renal function [ 5253 ].

serving; see [ 54 ]. In response to this case study, two separate teams of experts in creatine metabolism wrote letters to the editor of Lancet [ 5355 ]. Interestingly, Gualano et al.

Similar to the case report by Pritchard and Kalra [ 51 ], these additional case reports were confounded by medications, pre-existing kidney disease, concomitant supplement ingestion, inappropriate creatine dosages e. It is prudent to be cautious when ingesting any dietary supplement or medication.

young, physically fit, healthy individuals since after Harris et al. published their seminal work [ 60 ]. After nearly 30 years of post-marketing surveillance, thousands of exposures, and multiple clinical trials, no such evidence exists.

It is important to note that the results of van der Merwe et al. DHT is a metabolite of testosterone, formed when the enzyme 5-alpha-reductase converts free testosterone to DHT [ 63 ].

In males, DHT can bind to androgen receptors in susceptible hair follicles and cause them to shrink, ultimately leading to hair loss [ 64 ]. However, in the van der Merwe et al. Free testosterone was not measured. Moreover, the increase in DHT and the DHT: testosterone ratio remained well within normal clinical limits.

To date, 12 other studies have investigated the effects of creatine supplementation i. Two studies reported small, physiologically insignificant increases in total testosterone after six and seven days of supplementation [ 6566 ], while the remaining ten studies reported no change in testosterone concentrations.

In five of these studies [ 6768697071 ], free testosterone, which the body uses to produce DHT, was also measured and no increases were found.

Speculation exists that creatine supplementation causes dehydration and muscle cramping [ 7273 ]. The physiological rationale suggesting that creatine supplementation may cause dehydration and muscle cramping is based on the premise that creatine is an osmotically active substance found primarily in skeletal muscle and may alter whole-body fluid distribution by preferentially increasing intracellular water uptake and retention, particularly over the short-term [ 3875 ].

The initial loading phase of creatine supplementation i. Some anecdotal evidence indicates that creatine users perceive supplementation to result in some adverse effects [ 77 ]. Importantly, these studies failed to control for the use of other supplements and the dosage of creatine ingested.

Greenwood et al. However, these self-report surveys are in contradiction to experimental and clinical evidence.

Injuries treated by the athletic training staff were monitored. Non-contact joint injuries, contact injuries, illnesses, missed practices due to injuries, and players lost for the season were not different between groups.

These beneficial effects from creatine may be explained by fluid distribution and electrolyte imbalances, as previously discussed.

: Creatine supplementation guidelines

Validation request	Each group consumed their assigned dose or placebo within 1 h before exercise or within 1 h following exercise and were recommended to consume first thing in the morning and in the evening, after p. Lower, daily dosages of creatine supplementation i. In summary, experimental and clinical research does not validate the notion that creatine supplementation causes dehydration and muscle cramping. Creatine monohydrate powder has been the most extensively studied and commonly used form of creatine in dietary supplements since the early s [ 2 , ]. Share this article. Medically reviewed by Daniel Bubnis, M.
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Volek JS, Mazzetti SA, Farquhar WB, Barnes BR, Gomez AL, Kraemer WJ: Physiological responses to short-term exercise in the heat after creatine loading. Wyss M, Schulze A: Health implications of creatine: can oral creatine supplementation protect against neurological and atherosclerotic disease?. Ferrante RJ, Andreassen OA, Jenkins BG, Dedeoglu A, Kuemmerle S, Kubilus JK, Kaddurah-Daouk R, Hersch SM, Beal MF: Neuroprotective effects of creatine in a transgenic mouse model of Huntington's disease. Tarnopolsky MA: Potential benefits of creatine monohydrate supplementation in the elderly. Curr Opin Clin Nutr Metab Care. Hespel P, Op't Eijnde B, Van Leemputte M, Urso B, Greenhaff PL, Labarque V, Dymarkowski S, Van Hecke P, Richter EA: Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. J Physiol. Download references. International Society of Sports Nutrition, Pembrook Drive, Woodland Park, CO, , USA. You can also search for this author in PubMed Google Scholar. Correspondence to Richard B Kreider. Open Access This article is published under license to BioMed Central Ltd. Reprints and permissions. Buford, T. et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr 4 , 6 Download citation. Received : 13 August Accepted : 30 August Published : 30 August Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. A Position Statement and Review of the Literature Position Statement: The following nine points related to the use of creatine as a nutritional supplement constitute the Position Statement of the Society. Creatine Supplementation and Exercise: A Review of the Literature Introduction The use of creatine as a sport supplement has been surrounded by both controversy and fallacy since it gained widespread popularity in the early 's. Although creatine has recently been accepted as a safe and useful ergogenic aid, several myths have been purported about creatine supplementation which include: 1. All weight gained during supplementation is due to water retention. Creatine supplementation causes renal distress. Long-term effects of creatine supplementation are completely unknown. Background Creatine has become one of the most extensively studied and scientifically validated nutritional ergogenic aids for athletes. Supplementation Protocols and Effects on Muscle Creatine Stores Various supplementation protocols have been suggested to be efficacious in increasing muscle stores of creatine. Creatine Formulations and Combinations Many forms of creatine exist in the marketplace, and these choices can be very confusing for the consumer. Effects of Supplementation on Exercise Performance and Training Adaptations CM appears to be the most effective nutritional supplement currently available in terms of improving lean body mass and anaerobic capacity. Medical Safety of Creatine Supplementation While the only clinically significant side effect reported in the research literature is that of weight gain [ 4 , 18 , 22 ], many anecdotal claims of side effects including dehydration, cramping, kidney and liver damage, musculoskeletal injury, gastrointestinal distress, and anterior leg compartment syndrome still exist in the media and popular literature. Creatine Use in Children and Adolescents Opponents of creatine supplementation have claimed that it is not safe for children and adolescents [ 1 ]. However, as less is known about the effects of supplemental creatine on children and adolescents, it is the view of the ISSN that younger athletes should consider a creatine supplement only if the following conditions are met [ 19 ]: 1. The athlete is eating a well-balanced, performance-enhancing diet; 3. The athlete's parents approve that their child takes supplemental creatine; 5. Quality supplements are used; and, 7. The athlete does not exceed recommended dosages. The Ethics of Creatine Several athletic governing bodies and special interest groups have questioned whether it is ethical for athletes to take creatine supplements as a method of enhancing performance. Conclusion It is the position of the International Society of Sports Nutrition that the use of creatine as a nutritional supplement within established guidelines is safe, effective, and ethical. References Metzl JD, Small E, Levine SR, Gershel JC: Creatine use among young athletes. 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CAS Google Scholar Greenwood M, Kreider RB, Rasmussen C, Almada AL, Earnest CP: D-pinitol augments whole body creatine retention in man. Google Scholar Chromiak JA, Smedley B, Carpenter W, Brown R, Koh YS, Lamberth JG, Joe LA, Abadie BR, Altorfer G: Effect of a week strength training program and recovery drink on body composition, muscular strength and endurance, and anaerobic power and capacity. Article PubMed Google Scholar Carter JM, Bemben DA, Knehans AW, Bemben MG, Witten MS: Does nutritional supplementation influence adaptability of muscle to resistance training in men aged 48 to 72 years?. Article Google Scholar Theodorou AS, Havenetidis K, Zanker CL, O'Hara JP, King RF, Hood C, Paradisis G, Cooke CB: Effects of acute creatine loading with or without CHO on repeated bouts of maximal swimming in high-performance swimmers. 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CAS PubMed Google Scholar Wiroth JB, Bermon S, Andrei S, Dalloz E, Heberturne X, Dolisi C: Effects of oral creatine supplementation on maximal pedalling performance in older adults. Article CAS PubMed Google Scholar Skare OC, Skadberg , Wisnes AR: Creatine supplementation improves sprint performance in male sprinters. Article CAS PubMed Google Scholar Mujika I, Padilla S, Ibanez J, Izquierdo M, Gorostiaga E: Creatine supplementation and sprint performance in soccer players. Article CAS PubMed Google Scholar Ostojic SM: Creatine supplementation in young soccer players. CAS PubMed Google Scholar Theodorou AS, Cooke CB, King RF, Hood C, Denison T, Wainwright BG, Havenitidis K: The effect of longer-term creatine supplementation on elite swimming performance after an acute creatine loading. Article CAS PubMed Google Scholar Preen D, Dawson B, Goodman C, Lawrence S, Beilby J, Ching S: Effect of creatine loading on long-term sprint exercise performance and metabolism. CAS PubMed Google Scholar Kreider RB, Ferreira M, Wilson M, Grindstaff P, Plisk S, Reinardy J, Cantler E, Almada AL: Effects of creatine supplementation on body composition, strength, and sprint performance. Article CAS PubMed Google Scholar Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ: Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Article CAS PubMed Google Scholar Stone MH, Sanborn K, Smith LL, O'Bryant HS, Hoke T, Utter AC, Johnson RL, Boros R, Hruby J, Pierce KC, Stone ME, Garner B: Effects of in-season 5 weeks creatine and pyruvate supplementation on anaerobic performance and body composition in American football players. CAS PubMed Google Scholar Noonan D, Berg K, Latin RW, Wagner JC, Reimers K: Effects of varying dosages of oral creatine relative to fat free body mass on strength and body composition. Google Scholar Kirksey KB, Stone MH, Warren BJ, Johnson RL, Stone M, Haff GG, Williams FE, Proulx C: The effects of 6 weeks of creatine monohydrate supplementation on performance measures and body composition in collegiate track and field athletes. Google Scholar Jones AM, Atter T, Georg KP: Oral creatine supplementation improves multiple sprint performance in elite ice-hockey players. Article Google Scholar Greenwood M, Kreider RB, Greenwood L, Byars A: Cramping and injury incidence in collegiate football players are reduced by creatine supplementation. PubMed Central PubMed Google Scholar Greenwood M, Kreider RB, Greenwood L, Byars A: The effects of creatine supplementation on cramping and injury occurrence during college baseball training and competition. Google Scholar Poortmans JR, Francaux M: Adverse effects of creatine supplementation: fact or fiction?. Article CAS PubMed Google Scholar Pritchard NR, Kalra PA: Renal dysfunction accompanying oral creatine supplements. Article CAS PubMed Google Scholar La creatine dangereuse?. Article CAS PubMed Google Scholar Thorsteinsdottir B, Grande JP, Garovic VD: Acute renal failure in a young weight lifter taking multiple food supplements including creatine monohydrate. Article Google Scholar Poortmans JR, Auquier H, Renaut V, Durussel A, Saugy M, Brisson GR: Effect of short-term creatine supplementation on renal responses in men. Article CAS Google Scholar Poortmans JR, Kumps A, Duez P, Fofonka A, Carpentier A, Francaux M: Effect of oral creatine supplementation on urinary methylamine, formaldehyde, and formate. Article CAS PubMed Google Scholar Schilling BK, Stone MH, Utter A, Kearney JT, Johnson M, Coglianese R, Smith L, O'Bryant HS, Fry AC, Starks M, Keith R, Stone ME: Creatine supplementation and health variables: a retrospective study. It is transported through the blood and used by parts of the body that have high energy demands, such as skeletal muscle and the brain. Different forms of creatine are used in supplements, including creatine monohydrate and creatine nitrate. No creatine supplement has yet been approved for use by the United States U. Food and Drug Administration FDA. There are dangers associated with use of unrestricted supplements. A person needs between 1 and 3 grams g of creatine a day. Around half of this comes from the diet, and the rest is synthesized by the body. Food sources include red meat and fish. One pound of raw beef or salmon provides 1 to 2 grams g of creatine. Creatine can supply energy to parts of the body where it is needed. Athletes use supplements to increase energy production, improve athletic performance, and to allow them to train harder. People who cannot synthesize creatine because of a health condition may need to take 10 to 30 g a day to avoid health problems. Creatine is one of the most popular supplements in the U. It is also the most common supplement found in sports nutrition supplements, including sports drinks. Athletes commonly use creatine supplements, because there is some evidence that they are effective in high-intensity training. The idea is that creatine allows the body to produce more energy. With more energy, athletes can work harder and achieve more. In , a review concluded that creatine:. It appears to be useful in short-duration, high-intensity, intermittent exercises, but not necessarily in other types of exercise. However, a study published in found that creatine supplementation did not boost fitness or performance in 17 young female athletes who used it for 4 weeks. However, according to the U. National Library of Medicine, creatine does not build muscle. The increase in body mass occurs because creatine causes the muscles to hold water. Research suggests that creatine supplements may help prevent muscle damage and enhance the recovery process after an athlete has experienced an injury. Creatine may also have an antioxidant effect after an intense session of resistance training, and it may help reduce cramping. It may have a role in rehabilitation for brain and other injuries. An average young male weighing 70 kilograms kg has a store, or pool, of creatine of around to g. Oral creatine supplements may relieve these conditions, but there is not yet enough evidence to prove that this is an effective treatment for most of them. Supplements are also taken to increase creatine in the brain. This can help relieve seizures, symptoms of autism , and movement disorders. Taking creatine supplements for up to 8 years has been shown to improve attention, language and academic performance in some children. However, it does not affect everyone in the same way. While creatine occurs naturally in the body, creatine supplements are not a natural substance. Anyone considering using these or other supplements should do so only after researching the company that provides them. A review of 14 studies, published in , found that people with muscular dystrophy who took creatine experienced an increase in muscle strength of 8. Using creatine every day for 8 to 16 weeks may improve muscle strength and reduce fatigue in people with muscular dystrophy, but not all studies have produced the same results. In South Korea, 52 women with depression added a 5-gram creatine supplement to their daily antidepressant. They experienced improvements in their symptoms as early as 2 weeks, and the improvement continued up to weeks 4 and 8. A small-scale study found that creatine appeared to help treat depression in 14 females with both depression and an addiction to methamphetamine. After taking a 5-g supplement each day for 6 weeks, 45 participants scored better on working memory and intelligence tests, specifically tasks taken under time pressure, than other people who took a placebo. Those who took the supplement did better than those who took only a placebo. People with kidney disease are advised not to use creatine, and caution is recommended for those with diabetes and anyone taking blood sugar supplements. The safety of creatine supplements has not been confirmed during pregnancy or breastfeeding, so women are advised to avoid it at this time. Use of creatine can lead to weight gain. While this may be mostly due to water, it can have a negative impact on athletes aiming at particular weight categories. It may also affect performance in activities where the center of gravity is a factor. In , a review of 14 studies on creatine supplementation and exercise performance, published in Cochrane concluded that it:. Updating their statement in , they conclude that creatine supplementation is acceptable within recommended doses, and for short-term use for competitive athletes who are eating a proper diet. The Mayo Clinic advises caution , noting that creatine could potentially:. A number of energy drinks now combine creatine with caffeine and ephedra. There is some concern that this could have serious adverse effects, after one athlete experienced a stroke. Creatine affects water levels in the body. Taking creatine with diuretics may lead to dehydration. Combining creatine with any drug that affects the kidneys is not recommended. Taking it with probenecid, a treatment for gout , may also increase the risk of kidney damage. Creatine is big business. People in the U. The International Olympic Committee IOC and the National Collegiate Athletic Association NCAA allow the use of creatine, and it is widely used among professional athletes. In the past, the NCAA allowed member schools and colleges to provide creatine to students with school funds, but this is no longer permitted. Creatine has not been shown to be effective for all kinds of sport, nor has it been found to benefit people who already have naturally high levels of creatine in their body, or those who are already high-performing athletes. While it may turn out to be helpful in treating some medical conditions, individual athletes need to investigate if it is really worthwhile for them. Creatine supplements should never be used long term.
Creatine Supplementation and Exercise: A Review of the Literature	Safety of Creatine Supplementation in Active Adolescents and Youth: A Brief Review. Creatine supplementation improves muscular performance in older women. As a result, creatine supplementation may not lead to water retention. Doing so may actually provide a safe nutritional alternative to illegal anabolic steroids or other potentially harmful drugs. Received: 01 September ; Accepted: 31 October ; Published: 16 November Article CAS PubMed Google Scholar Kambis KW, Pizzedaz SK. Greenhaff, P.
REFLEX NEWSLETTER	Article CAS PubMed Google Scholar Ganesan Warrior diet mental clarity, Johnson A, Connelly Herbal extract formulas, Zupplementation S, Surtees Suppelmentation Guanidinoacetate methyltransferase deficiency: new clinical features. Then, they Herbal extract formulas to supplejentation Creatine supplementation guidelines guirelines where they take lower guidelijes doses to keep the levels where they need to be. For example, creatine supplementation with carbohydrate [ ] or carbohydrate and protein [ ] has been reported to promote greater muscle glycogen storage than carbohydrate supplementation alone. Volek JS, Kraemer WJ, Bush JA, Boetes M, Incledon T, Clark KL, et al. Creatine is converted to phosphocreatine PCrregulated by the enzyme creatine kinase CK in muscle and used to create intracellular adenosine triphosphate ATP production [ 1 ]. Article CAS PubMed Google Scholar Forbes S, Candow D, Krentz J, Roberts M, Young K.