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*Creatine Monohydrate (Micronized)*
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Price: From $9.99 to $39.99
In Stock
Item Number: SDCM
Manufacturer: SUPPLEMENT DIRECT
Manufacturer Part No: 7348900315
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One of the keys to success for anyonewho exercises is to keep the
muscles and brain energized. Muscle contraction and relaxation are
fueled by a chemical form of energy in our cells, called adenosine
triphosphate (ATP). However, muscles have only a small supply of ATP
which is rapidly depleted during exercise, particularly of the anaerobic
(short, intense) kind. When muscles need quick, explosive energy, as in
weightlifting or sprinting, the body resynthesizes this ATP supply
using creatine phosphate.
Creatine is a naturally occurring compound produced by the liver and
stored in the brain, skeletal and cardiac muscle, sperm and certain
cells of the immune system where it is used to make creatine phosphate
(CP), a key substance that helps speed up the ATP refueling process. CP
breaks down rapidly during the first few minutes of intense exercise.
Decline in muscle power and the onset of fatigue during repeated intense
muscle contractions are thought to result from a depletion of muscle CP
stores. More creatine in the muscles would mean more CP to unleash more
energy. Muscles then are able to do more work at higher intensity.
1000 Grams
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Supplement Facts
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Serving Size5Gram
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Servings Per Container200
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Amount Per Serving
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% Daily Value
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Creatine Monohydrate
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5grams
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*
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* Daily Value not established
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Other Ingredients
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Pure Pharmaceutical Grade Creatine Monohydrate.
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Directions For Supplement Direct Micronized Creatine Monohydrate:
Take 2 servings 3 times a day during the loading phase and 1-2 servings
a day for the maintenance dose, preferable once in the morning and once
after your workout. Take with non-acidic juice for best results (Grape
works best).
* These statements have not been evaluated by
the Food and Drug Administration. This product is not intended to
diagnose, treat, cure, or prevent any disease.
SELECTED RESEARCH
CREATINE MONOHYDRATE
Creatine supplementation and exercise performance : recent findings.
Bemben MG, Lamont HS.
Neuromuscular Research Laboratory, Department of Health and Sport Sciences, University of Oklahoma, Norman, Oklahoma, USA.
Creatine monohydrate (Cr) is perhaps one of the most widely used
supplements taken in an attempt to improve athletic performance. The aim
of this review is to update, summarise and evaluate the findings
associated with Cr ingestion and sport and exercise performance with the
most recent research available. Because of the large volume of
scientific literature dealing with Cr supplementation and the recent
efforts to delineate sport-specific effects, this paper focuses on
research articles that have been published since 1999.Cr is produced
endogenously by the liver or ingested from exogenous sources such as
meat and fish. Almost all the Cr in the body is located in skeletal
muscle in either the free (Cr: ~40%) or phosphorylated (PCr: ~60%) form
and represents an average Cr pool of about 120-140g for an average 70kg
person.It is hypothesised that Cr can act though a number of possible
mechanisms as a potential ergogenic aid but it appears to be most
effective for activities that involve repeated short bouts of
high-intensity physical activity. Additionally, investigators have
studied a number of different Cr loading programmes; the most common
programme involves an initial loading phase of 20 g/day for 5-7 days,
followed by a maintenance phase of 3-5 g/day for differing periods of
time (1 week to 6 months). When maximal force or strength (dynamic or
isotonic contractions) is the outcome measure following Cr ingestion, it
generally appears that Cr does significantly impact force production
regardless of sport, sex or age. The evidence is much more equivocal
when investigating isokinetic force production and little evidence
exists to support the use of Cr for isometric muscular performance.
There is little benefit from Cr ingestion for the prevention or
suppression of muscle damage or soreness following muscular
activity.When performance is assessed based on intensity and duration of
the exercises, there is contradictory evidence relative to both
continuous and intermittent endurance activities. However, activities
that involve jumping, sprinting or cycling generally show improved sport
performance following Cr ingestion. With these concepts in mind, the
focus of this paper is to summarise the effectiveness of Cr on specific
performance outcomes rather than on proposed mechanisms of action.The
last brief section of this review deals with the potential adverse
effects of Cr supplementation. There appears to be no strong scientific
evidence to support any adverse effects but it should be noted that
there have been no studies to date that address the issue of long-term
Cr usage.
Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. nonresponders.
Syrotuik DG, Bell GJ.
Faculty of Physical Education and Recreation, University of Alberta, Edmonton, Canada. Syrotuik@ualberta.ca
The purpose of this study was to describe the physiological profile
of responders (>20 mmol.kg(-1) dry weight [dw] increase in total
intramuscular creatine monohydrate [Cr] + phosphorylated creatine [PCr])
versus nonresponders (<10 mmol.kg(-1) dw increase) to a 5-day Cr
load (0.3 g.kg(-1).d(-1)) in 11 healthy men (mean age = 22.7 years).
Pre-post 5-day cellular measures included total resting Cr content (Cr +
PCr), fiber type composition, and fiber type cross-sectional area (CSA)
determined from muscle biopsies of the vastus lateralis. Body mass,
daily dietary intake, 24-hour urine outputs, urinary Cr and creatinine
(CrN), and strength performance measures (1 repetition maximum [1RM]
bench and leg press) were also assessed before and after the 5-day
loading period. Results indicated that there were 3 levels of response
to the 5-day supplementation: responders (R), quasi responders (QR), and
nonresponders (NR) with mean changes in resting Cr + PCr of 29.5
mmol.kg(-1) dw (n = 3), 14.9 mmol.kg(-1) dw (n = 5), and 5.1 mmol.kg(-1)
dw (n = 3), respectively. The results support a person-by-treatment
interaction to acute Cr supplementation with R possessing a biological
profile of lowest initial levels of Cr + PCr, greatest percentage of
type II fibers, and greatest preload muscle fiber CSA and fat-free mass.
Responders also showed improvement in 1RM leg press scores following
the 5-day loading period. NR had higher preload levels of Cr + PCr, less
type II muscle fibers, small preload muscle CSA, and lower fat-free
mass and displayed no improvements in 1RM strength scores. The results
suggest that to be considered a responder to acute oral supplementation,
a favorable preexisting biological profile may determine the final
extent to which an individual responds to supplementation. Physiologic
profiles of nonresponders appear to be different and may limit their
ability to uptake Cr. This may help partially explain the reported
equivocal performance findings in the Cr supplementation literature.
J Strength Cond Res. 2004 Aug;18(3):610-7
EFFECTS OF CREATINE SUPPLEMENTATION DURING TRAINING ON THE INCIDENCE OF MUSCLE CRAMPING, INJURIES, AND GI DISTRESS
R.B. Kreider, C. Rasmussen, J. Ransom, and A.L. Almada. Exercise
and Sport Nutrition Laboratory, Department of HMSE, The University of
Memphis, Memphis, TN 38152.
Anecdotal reports have suggested that creatine supplementation
during training may increase the incidence of cramping, muscle
strains/pulls, and/or gastrointestinal (GI) distress. This study
evaluated the incidence of side effects reported in subjects who
participated in one of five placebo, double-blind, and randomized
studies which investigated the effects of ingesting creatine or
creatine- containing supplements during training. One hundred sixty-
four post-study questionnaires were evaluated in which 84 subjects
ingested placebos and 80 subjects ingested supplements containing
creatine during training. Training and supplementation protocols
included: 1.) 9 d of ingesting a carbohydrate placebo (n=9) or 21 g/d of
creatine (n=9) in male and female elite junior swimmers during training
(20.5 � 2 hr/wk); 2.) 14 d of ingesting a carbohydrate placebo (n=7),
16.5 g/d of creatine (n=8), or Phosphagen HP� containing 15.75 g/d of
creatine (n=9) in untrained and competitively trained male and female
endurance athletes; 3.) 28 d of ingesting a carbohydrate placebo (n=11),
Gainers Fuel 1000� (n=10), or Phosphagain� containing 20 g/d of
creatine (n=7) during resistance-training (7.6 � 2 hr/wk); 4.) 28 d of
ingesting a carbohydrate placebo (n=22) or Phoshagen HP containing 15.75
g/d of creatine (n=23) in college football players undergoing
resistance/agility training (8 hr/wk); or, 5.) 84 d of ingesting a
carbohydrate placebo (n=13), MetRx� (n=12), Phosphagain� containing 20
g/d of creatine (n=11), or Phosphagain II� containing 25 g/d of creatine
(n=13) in college football players undergoing resistance/agility
training and spring football practice. Results revealed no reports of
muscle cramping or injury in subjects taking placebos or
creatine-containing supplements during training. Further, a
significantly greater incidence (p<0.05) of GI distress was reported
in subjects ingesting placebos compared to creatine-containing
supplements. These findings indicate that creatine supplementation
during various exercise training conditions does not increase the
incidence of muscle cramping, muscle strains/pulls, or GI distress.
Presented at the National Strength and Conditioning Association
Convention, Nashville, TN, June 24-28, 1998.
Creatine Monohydrate May Improve Blood Lipid Profiles
C.P. Earnest, A.L. Almada, and T.L. Mitchell, High- Performance
Capillary Electrophoresis-Pure Creatine Monohydrate Reduces Blood Lipids
in Men and Women,Clin. Sci. 91 (1996): 113-118.
Just when you thought the news about creatine monohydrate couldn't
get any better, we're finding that creatine may, in addition to its
well-documented positive effects on body composition and athletic
performance, reduce blood lipids. A team of researchers in Dallas,
Texas, including EAS researcher Anthony Almada, B.Sc., M.Sc., examined
the effects of creatine monohydrate (5 grams) combined with glucose (1
gram) on the blood chemistry of 34 male and female subjects, ages 32-70
years. Scientists measured creatine's effects against those of a placebo
containing 6 grams of glucose for a total of 56 days, with dosages of
both creatine and the placebo given orally 4 times a day for 5 days,
then twice a day for 51 days.
Results indicated significant reductions in plasma total
cholesterol, triglycerides, and very low-density lipoproteins (VLDL) in
the creatine monohydrate group. High levels of these substances in the
blood can lead to heart disease, a problem that killed over 740,000
Americans in 1993 alone. Researchers also noted a trend towards a
reduction in blood glucose for subjects ingesting creatine monohydrate.
Additionally, the trend for lower blood glucose in subjects
receiving creatine monohydrate indicates the possibility that creatine
enhances insulin sensitivity, which could prove helpful for some
diabetics. This result could also mean that glucose moves from the
bloodstream into muscle cells more quickly with creatine use. Again,
further research is necessary to determine whether or not these results
can be repeated and strengthened, but there is a strong possibility that
creatine monohydrate can actually lower blood lipids and improve
glucose metabolism.
Safety Report on Creatine
T. Mitchell, A. Almada, and C. Earnest, Creatine Reduces Blood
Lipid Concentrations in Men and Women, Influence of Chronic Creatine
Supplementation on Hepatorenal Function, Impact of Chronic Creatine
Supplementation on Serum Enzyme Concentrations, FASEB J. 10.3 (1996):
A251, A791, A790.
A group of scientists from Texas Woman's University and the Cooper
Clinic in Dallas, Texas, presented results of the longest creatine
supplementation study to date. These studies were designed to assess the
influence of eight weeks of creatine ingestion on various markers of
metabolism and organ function. Although a large number of creatine
supplementation studies have been conducted, virtually all of them
focused on muscular performance and muscle metabolism after short-term
supplementation.
Thirty-four men and women (ages 32-70) participated in this
double-blind, placebo-controlled study. Twenty subjects received
creatine (20 grams per day for 5 days, then 10 grams a day for 51 days,
followed by a 4- week washout /non-supplemented period), while the
remaining 14 received a glucose placebo. Few changes in the blood
profiles were noted in the creatine group: a slight increase in blood
urea nitrogen (BUN) in only the women at week eight was seen (BUN is a
marker of liver and kidney function and protein metabolism), and among
the men, at week three, a mild elevation in creatine phosphokinase (CPK)
was seen. Both returned to baseline after week 12. CPK is an enzyme
critical to creatine and energy metabolism. It's continuously released
from various cells including skeletal muscle and is a crude marker of
muscle cell membrane integrity.
Interestingly, recent university studies with creatine HP noted
similar effects in a group of young, resistance- trained males, with CPK
going up in the HP group but not in the placebo group. Increases in CPK
suggest either an increase in muscular force or tension production,
consequent decreases in the stability of muscle-cell membranes (leading
to increased CPK leak), decreases in muscle-cell membrane integrity
(more holes), and/or an increase in the activity/concentration of this
enzyme due to increased concentrations of one of the substrates for this
enzyme, which may induce creatine-loaded cells to synthesize more CPK.
Why women didn't show an increase in CPK may be due to the protective
effect of estrogens on cell membranes. (The majority of the women had
moderate circulating concentrations of estrogens, either naturally or
from oral estrogens.)
Liver enzymes didn't increase nor did blood creatinine, the
irreversible breakdown product of creatine, commonly mistaken for
creatine and incorrectly believed to be toxic to the kidneys.
Comments: The most fascinating observation from these studies was a
drop in blood triglycerides, total cholesterol, and VLDL cholesterol, a
blood lipoprotein enriched in triglycerides, in the creatine group
(these findings were published in full, peer-review form in the July
1996 issue of Clinical Science). As all of the subjects began with
moderately elevated blood cholesterol and triglycerides, these findings
suggest creatine may prove to be a useful nutritional supplement in the
management of high blood lipids. The mechanism of creatine's action is
suggested by the reduction of blood glucose in the males who received
creatine. As insulin regulates both carbohydrate and triglyceride/VLDL
metabolism, and creatine and fourth-generation diabetes drugs (like
metformin) are classified as guanidine- containing compounds with
glucoregulatory actions, this raises the likelihood that, at least in
this group of individuals, creatine may be capable of potentiating the
action of insulin. Similar to the persistence of vanadyl sulfate's
effects in diabetic individuals, four weeks after going off Phosphagen,
triglycerides and VLDL remained reduced. The fact that EAS funded these
studies underscores the company's commitment to extending the science of
creatine supplementation by continuing to examine the safety and
biological effects of this fascinating nutrient.
Creatine and its application as an ergogenic aid.
Greenhaff PL. Department of Physiology and Pharmacology, University
Medical School, Queens Medical Centre, Nottingham, U.K. Int J Sport
Nutr, 5 Suppl():S100-10 1995 Jun
Phosphocreatine (PCr) availability is likely to limit performance
in brief, high-power exercise because the depletion of PCr results in an
inability to maintain adenosine triphosphate (ATP) resynthesis at the
rate required. It is now known that the daily ingestion of four 5-g
doses of creatine for 5 days will significantly increase intramuscular
creatine and PCr concentrations prior to exercise and will facilitate
PCr resynthesis during recovery from exercise, particularly in those
individuals with relatively low creatine concentrations prior to
feeding. As a consequence of creatine ingestion, work output during
repeated bouts of high-power exercise has been increased under a variety
of experimental conditions. The reduced accumulation of ammonia and
hypoxanthine in plasma and the attenuation of muscle ATP degradation
after creatine feeding suggest that the ergogenic effect of creatine is
achieved by better maintaining ATP turnover during contraction.
Creatine depletion elicits structural, biochemical, and physiological adaptations in rat costal diaphragm.
Levine S; Tikunov B; Henson D; LaManca J; Sweeney HL Pulmonary and
Critical Care Section, Veterans Affairs Medical Center, Philadelphia,
Pennsylvania, USA. Am J Physiol, 271(5 Pt 1):C1480-6 1996 Nov
To elucidate adaptations elicited by creatine (Cr) depletion in the
costal diaphragm (Dia), 16 12-wk-old male Fisher 344 rats had 2%
beta-guanidinopropionic acid (beta- GPA), a competitive inhibitor of Cr
transport into muscle, added to their food; a control group (Con) of 16
rats ate normal rat chow. After 18 wk, beta-GPA and Con Dia did not
differ histochemically with respect to fiber-type distribution; however,
the cross-sectional area of type II (b + x) fibers was 33% less in
beta-GPA than Con Dia. Biochemically, the proportion of myosin heavy
chain IIb in beta-GPA Dia was decreased 42% from Con Dia, whereas the
proportions of myosin heavy chains I and IIa were increased.
Physiologically, both peak twitch tension and tetanic tension in
beta-GPA Dia were decreased 40% from Con. To assess fatigability, we
used the protocol of Kelsen and Nochomovitz (J. Appl. Physiol. 53;
440-447, 1982) for 2-6 min duration; the percentage of initial force
exhibited by beta-GPA Dia was approximately twice that of Con Dia. We
conclude that these structural, biochemical, and physiological
adaptations elicited by Cr depletion can all be explained by selective
atrophy of IIb muscle fibers in the Dia.
Creatine kinase of rat heart mitochondria. The demonstration of
functional coupling to oxidative phosphorylation in an inner
membrane-matrix preparation.
Saks VA; Kuznetsov AV; Kupriyanov VV; Miceli MV; Jacobus WE J Biol Chem, 260(12): 7757-64 1985 Jun 25
To define more clearly the interactions between mitochondrial
creatine kinase and the adenine nucleotide translocase, the outer
membrane of rat heart mitochondria was removed by digitonin, producing
an inner membrane- matrix (mitoplast) preparation. This mitoplast
fracton was well-coupled and contained a high specific activity of
mitochondrial creatine kinase. Outer membrane permeabilization was
documented by the loss of adenylate kinase, a soluble intermembrane
enzyme, and by direct antibody inhibition of mitochondrial creatine
kinase activity. With this preparation, we documented four important
aspects of functional coupling. Kinetic studies showed that oxidative
phosphorylation decreased the value of the ternary enzyme-substrate
complex dissociation constant for MgATP from 140 to 16 microM. Two
approaches were used to document the adenine nucleotide translocase
specificity for ADP generated by mitochondrial creatine kinase.
Exogenous pyruvate kinase (20 IU/ml) could not readily phosphorylate ADP
produced by creatine kinase, since added pyruvate kinase did not
markedly inhibit creatine + ATP-stimulated respiration. Additionally,
when ADP was produced by mitochondrial creatine kinase, the inhibition
of the translocase required 2 nmol of atractyloside/mg of mitoplast
protein, while only 1 nmol/mg was necessary when exogenous ADP was
added. Finally, the mass action ratio of the mitochondrial creatine
kinase reaction exceeded the apparent equilibrium constant when ATP was
supplied to the creatine kinase reaction by oxidative phosphorylation.
Overall, these results are consistent with much data from intact rat
heart mitochondria, and suggest that the outer membrane plays a minor
role in the compartmentation of adenine nucleotides. Furthermore, since
the removal of the outer membrane does not alter the unique coupling
between oxidative phosphorylation and mitochondrial creatine kinase, we
suggest that this cooperation is the result of protein-protein proximity
at the inner membrane surface
13/08/03 - Taking
supplements of creatine, a compound found in muscle tissue, can
significantly boost both working memory and general intelligence,
according to researchers in Australia.
The work, to be published in the Proceedings Bjournal
published by the UK�s Royal Society, found that young adult vegetarians
who took 5g of creatine had better recall under pressure than the
control group.
"The level of creatine supplementation chosen was 5g per day
as this is a level that has previously been shown to increase brain
creatine levels. This level is comparable to that taken to boost sports
fitness," explained Dr Caroline Rae from the University of Sydney.
�Vegetarians or vegans were chosen as carnivores and omnivores
obtain a variable level of creatine depending on the amount and type of
meat they eat - although to reach the level of supplementation in this
experiment would involve eating around 2kg of meat a day!" she added.
Creatine supplements are widely used by athletes and fitness
fanatics to increase sports performance. It is manufactured by the body,
but also found in dietary sources such as meat. A close relative of the
amino acids, it has also been trialed successfully in the treatment of
neurological, neuromuscular and atherosclerotic disease.
"We know that creatine plays a pivotal role in maintaining energy levels in the brain," said Dr Rae. "It was a reasonable hypothesis that supplementing a diet with creatine could assist brain function."
The experiment tested this hypothesis by giving a group of 45
subjects a creatine supplement and a second group a placebo for six
weeks, followed by a six week period with no intake and a final six week
period when the control and placebo group were swapped. Intelligence
and memory were tested at four points: the start of the trial; the end
of the first six week period; and the start and endpoint of the final
six week period.
The effect on working memory was tested using a backward digit
span test in which the subject has to repeat in reverse order
progressively longer verbal random number sequences. Intelligence was
tested using Ravens Advanced Progressive Matrices - a methodology
commonly used for IQ assessment involving completion of pattern
sequences. The test is a well validated measure of general ability with
minimal dependence on cultural factors.
"Both of these tests require fast brain power and the Ravens task was conducted under time pressure," said Dr Rae. "The
results were clear with both our experimental groups and in both test
scenarios: creatine supplementation gave a significant measurable boost
to brain power. For example in the digit span test, subjects� ability to
remember long numbers, like telephone numbers, improved from a number
length of about 7 to an average of 8.5 digits."
The study shows that increased creatine intake results in
improved brain function, similar to effects shown previously in muscle
and heart. The results also appear to back previous observations showing
that brain creatine levels correlate with improved recognition memory
and reduced mental fatigue.
"These findings underline a dynamic and significant role of brain energy capacity in influencing brain performance," said Dr Rae. "Increasing
the energy available for computation increases the power of the brain
and this is reflected directly in improved general ability."
Long-term supplementation with creatine has yet to be declared
fully safe as there have been reported effects on glucose homeostasis
(the regulation of blood sugar levels) and potential subjects with a
medical history of diabetes were excluded from the experiment. In
addition taking the supplement can have some antisocial effects, �[it] can make you a considerably less 'fragrant' person�, according to Dr Rae.
But she added that creatine supplementation may be of use to
those requiring boosted mental performance in the short-term, such as
university students.
Source: Proceedings of the Royal Society: Biological Sciences, Vol. 270, No. 1529, (22 October 2003)
Researchers have now been able to stretch creatine�s usefulness beyond
the realm of professional sports. In the newest issue of the Royal
Society Proceedings of Biological Sciences, Australian researchers
have found creatine supplementation in vegetarians to enhance
cognitive skills. Forty-five vegetarians college students were
selected (meat eaters get abundant amounts of creatine in their
diets), with one group taking five grams of creatine daily for six
weeks and another group taking a placebo. After the initial six weeks,
the subjects went six weeks without any supplementation. During the
final six weeks, the subjects then switched supplements. The creatine
significantly enhanced the subjects� cognitive performance.
When searching for an explanation, the researchers deduced that the
increase in brain energy provided by creatine influenced brain
performance. Even though Japanese researchers have found creatine
helpful in preventing mental fatigue during mathematical
problem-solving tests, creatine has also found usefulness in treating
neuromuscular disease, such as amyotropic lateral sclerosis (Lou
Gehrig�s Disease) (1).
One area of creatine metabolism that is receiving attention is the
effect of creatine metabolism on the kidneys. While some studies
report both short-term (4) and long-term (3) use of creatine to be
benign to the kidneys, all agree that more research still needs to be
done.
References:
1. Tarnopolsky M. Creatine monohydrate increases strength in patients
with neuromuscular disease. Neurology 1999; 52: 854.
2. Casey A. Does dietary creatine supplementation play a role in
skeletal muscle metabolism and performance? American Journal of
Clinical Nutrition 2000; 72: 607S � 617
3. Poortmans JR. Long-term oral creatine supplementation does not
impair renal function in healthy athletes. Medical Science and Sports
Exercise 2000; 32(1): 248-249
4. Farquhar WB. Effects of creatine use on the athlete's kidney.
Current Sports Medicine Reports 2002; 1(2): 103-6
What is it?
Creatine is a chemical that is normally found in the body,
mostly in muscles. It is made by the body and can also be obtained from
certain foods. Fish and meats are good sources of creatine. Creatine can
also be made in the laboratory.
Creatine is most commonly used for improving exercise
performance and increasing muscle mass in athletes and older adults.
There is some science supporting the use of creatine in improving the
athletic performance of young, healthy people during brief
high-intensity activity such as sprinting. But older adults don’t seem
to benefit. Creatine doesn’t seem to improve strength or body
composition in people over 60.
Creatine use is widespread among professional and amateur
athletes and has been acknowledged by well-known athletes such as Mark
McGuire, Sammy Sosa, and John Elway. Following the finding that
carbohydrate solution further increases muscle creatine levels more than
creatine alone, creatine sports drinks have become popular.
Creatine is allowed by the International Olympic Committee,
National Collegiate Athletic Association (NCAA), and professional
sports. However, the NCAA no longer allows colleges and universities to
supply creatine to their students with school funds. Students are
permitted to buy creatine on their own and the NCAA has no plans to ban
creatine unless medical evidence indicates that it is harmful. With
current testing methods, detection of supplemental creatine use would
not be possible.
In addition to improving athletic performance, creatine is
used for congestive heart failure (CHF), depression, bipolar disorder,
Parkinson’s disease, diseases of the muscles and nerves, an eye disease
called gyrate atrophy, and high cholesterol. It is also used to slow the
worsening of amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease),
rheumatoid arthritis, McArdle’s disease, and for various muscular
dystrophies.
Americans use more than 4 million kilograms of creatine each year.
How effective is it?
Natural Medicines Comprehensive Database rates
effectiveness based on scientific evidence according to the following
scale: Effective, Likely Effective, Possibly Effective, Possibly
Ineffective, Likely Ineffective, Ineffective, and Insufficient Evidence
to Rate.
The effectiveness ratings for CREATINE are as follows:
Possibly effective for...
- Athletic performance. Many factors seem to
influence the effectiveness of creatine, including the fitness level and
age of the person using it, the type of sport, and the dose. Creatine
does not seem to improve performance in aerobic exercises, or benefit
older people. Also, creatine does not seem to increase endurance or
improve performance in highly trained athletes. There is some evidence
that creatine “loading,” using 20 grams daily for 5 days, may be more
effective than continuous use. However, there is still some uncertainty
about exactly who can benefit from creatine and at what dose. Studies to
date have included small numbers of people (all have involved fewer
than 72 participants), and it is not possible to draw firm conclusions
from such small numbers.
- Parkinson’s disease. Creatine might slow the worsening of some symptoms in people with early Parkinson’s disease.
- Syndromes caused by problems metabolizing creatine.
Problems metabolizing creatine cause low levels of creatine in the
brain, which results in mental retardation, seizures, autism, and
movement disorders. Taking creating by mouth daily for up to 3 years
increases creatine levels in the brain and improves movement disorders
and seizures, but has little effect on mental ability in children and
young adults with the creatine deficiency syndrome called
gaunidinoacetate methyltransferase (GAMT) deficiency. However, taking
creatine for up to 8 years seems to improve attention, language, and
academic performance in children with the creatine deficiency syndrome
called arginine-glycine amidinotrasferase (AGAT) deficiency. Taking
creatine does not seem to improve brain creatine levels, movement
disorders, or mental abilities in children with creatine transporter
defect.
Possibly ineffective for...
- Amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease). Taking creatine by mouth does not seem to slow disease progression or improve survival in people with ALS.
Insufficient evidence to rate effectiveness for...
- Skin aging. Early research shows that applying
cream containing creatine, guarana, and glycerol to the face daily for 6
weeks reduces wrinkles and skin sagging in men. Other research suggests
that a cream containing creatine and folic acid reduces wrinkles and
improves sun-damaged skin.
- Lung disease (Chronic obstructive pulmonary disease).
Research on the effects of creatine in people with chronic obstructive
pulmonary disease (COPD) is inconsistent. Some research suggests that
taking creating daily does not improve lung function. However, other
research suggests that taking creatine may improve lung function or
exercise capacity.
- Heart failure. Taking creatine by mouth daily for 5-10 days seems to improve muscle strength and endurance but not symptoms of heart failure.
- Depression. Early research suggests that taking
creatine daily for 8 weeks enhances the effects of the antidepressant
drug escitalopram in women with major depressive disorder.
- Diabetes. Early research shows that taking
creatine by mouth for 5 days reduces blood sugar after eating in people
with newly diagnosed diabetes. However, the effects of taking creatine
for longer than 5 days in people with diabetes are not know.
- Vision loss (gyrate atrophy of the choroid and retina).
Early research shows that creatine deficiency, which has been
associated with this form of vision loss, can be corrected with
supplements. Taking creatine daily for one year seems to slow eye damage
and vision loss.
- Inherited nerve damage (hereditary motor sensory neuropathy).
Early research in people with inherited nerve damage diseases such as
Charcot-Marie-Tooth Disease, suggest that taking creatine by mouth daily
for between one and 12 weeks has no effect on muscle strength or
endurance.
- Inherited disease called Huntington’s disease.
Early research suggests that taking creatine by mouth daily for one year
does not improve muscle strength, coordination, or symptoms in people
with Huntington’s disease.
- Muscle diseases such as polymyositis and dermatomyositis. Early studies suggest taking creatine might produce small improvements in muscle strength in people with these conditions.
- Muscle disorder called McArdle disease. Some
early research suggests that taking creatine by mouth daily improves
muscle function in some people with McArdle disease. However, taking
higher doses of creatine seem to make muscle pain worse.
- Muscular and neurological diseases called mitochondrial myopathies.
Early research suggests that taking creatine by mouth does not improve
muscle function or quality of life in people with mitochondrial
myopathies. However, creatine might improve some measures of muscle
strength.
- Multiple sclerosis. Early research suggests that
taking creatine by mouth daily for 5 days does not improve exercise
ability in people with multiple sclerosis.
- Loss of muscle tissue. Taking creatine by mouth
daily does not seem to increase muscle mass or strength in men with
muscle loss due to HIV. However, taking creatine seems to help maintain
muscle mass and reduce the loss of muscle strength that is associated
with having to wear a cast.
- Muscle cramps. Early research shows that taking creatine by mouth before hemodialysis treatments seems to reduce muscle cramps.
- Muscular dystrophy. Early research on the use of
creatine in people with muscular dystrophy is not clear. Some evidence
shows that muscle strength and fatigue seem to improve after taking
creatine daily for 8-16 weeks. However, other research suggests that
creatine provides no benefit for people with muscular dystrophy.
- Breathing problems while sleeping in newborns. Early research shows that giving creatine to premature infants does not improve breathing problems while sleeping.
- Osteoarthritis. Early research suggests that
taking creating by mouth daily in combination with strengthening
exercises improves physical functioning in postmenopausal women with
knee osteoarthritis.
- Parkinson’s disease. Early research suggests that
taking creatine daily reduces how quickly Parkinson’s disease
progresses. However, in people who already have advanced Parkinson’s
disease, taking creatine does not provide this benefit.
- Nervous system disorder called Rett syndrome. Early research suggests that taking creating daily for 6 months can slightly improve symptoms in females with Rett syndrome.
- Rheumatoid arthritis. Early research shows that
taking creatine by mouth daily increases muscle strength, but does not
improve physical functioning in people with rheumatoid arthritis.
- Schizophrenia. Early research shows that taking
creatine by mouth daily for two months does not improve symptoms or
mental function in people with schizophrenia.
- Spinal cord injury. Early research shows that
taking creatine by mouth daily for 7 days increases the ability to
exercise by increasing lung function in people with a spinal cord
injury. However, other research shows that creatine does not improve
wrist muscle or hand function.
- Muscle loss in the spine. Early research suggests that children with muscle loss in the spine do not benefit from taking creatine by mouth.
- Recovery from surgery. Early research shows that taking creatine daily does not speed up recovery of muscle strength after surgery.
- Trauma. Early research suggests that taking
creatine by mouth daily reduces amnesia, headache, dizziness, and
fatigue in children after a traumatic brain injury.
- High cholesterol.
- Bipolar disorder.
- Other conditions.
More evidence is needed to rate the effectiveness of creatine for these uses.
Creatine is involved in making the energy muscles need to work.
Vegetarians and other people who have lower total creatine
levels when they start taking creatine supplements seem to get more
benefit than people who start with a higher level of creatine. Skeletal
muscle will only hold a certain amount of creatine; adding more won’t
raise levels any more. This “saturation point” is usually reached within
the first few days of taking a “loading dose.”
Creatine is LIKELY SAFE when taken by mouth appropriately for up to 5 years.
When taken by mouth in high doses, creatine is POSSIBLY UNSAFE.
There is some concern that it could harm the kidney, liver, or heart
function. However, a connection between high doses and these negative
effects has not been proven. Creatine can also cause stomach pain,
nausea, diarrhea, and muscle cramping.
Creatine causes muscles to draw water from the rest of your
body. Be sure to drink extra water to make up for this. Also, if you are
taking creatine, don't exercise in the heat. It might cause you to
become dehydrated.
Many people who use creatine gain weight. This is because
creatine causes the muscles to hold water, not because it actually
builds muscle.
There is some concern that combining creatine with caffeine
and the herb ephedra (also called Ma Huang) might increase the chance of
having serious side effects such as stroke.
There is concern that creatine might cause irregular heartbeat
in some people. But more information is needed to know if creatine can
cause this problem.
There is concern that creatine might cause a skin condition
called pigmented purpuric dermatosis in some people. But more
information is needed to know if creatine can cause this problem.
Special precautions & warnings:
Pregnancy and breast-feeding: Not enough is known about the use of creatine during pregnancy and breast-feeding. Stay on the safe side and avoid use.
Kidney disease or diabetes: Do not use creatine if you
have kidney disease or a disease such as diabetes that increases your
chance of developing kidney disease. There is some concern that creatine
might make kidney disease worse.
Moderate
Be cautious with this combination.
Medications that can harm the kidneys (Nephrotoxic Drugs)
Taking high doses of creatine might harm the kidneys.
Some medications can also harm the kidneys. Taking creatine with other
medications that can harm the kidneys might increase the chance of
kidney damage.
Some of these medications that can harm the kidneys include
cyclosporine (Neoral, Sandimmune); aminoglycosides including amikacin
(Amikin), gentamicin (Garamycin, Gentak, others), and tobramycin
(Nebcin, others); nonsteroidal anti-inflammatory drugs (NSAIDs)
including ibuprofen (Advil, Motrin, Nuprin, others), indomethacin
(Indocin), naproxen (Aleve, Anaprox, Naprelan, Naprosyn), piroxicam
(Feldene); and numerous others.
Caffeine
There is some concern that combining caffeine, ephedra, and
creatine might increase the risk of serious adverse effects. There is a
report of stroke in an athlete who consumed creatine monohydrate 6
grams, caffeine 400-600 mg, ephedra 40-60 mg, and a variety of other
supplements daily for 6 weeks. Caffeine might also decrease creatine's
beneficial effects on athletic performance.
Ephedra
There is some concern that combining ephedra, caffeine, and
creatine might increase the risk of serious adverse effects. There is a
report of stroke in an athlete who consumed creatine monohydrate 6
grams, caffeine 400-600 mg, ephedra 40-60 mg, and a variety of other
supplements daily for 6 weeks.
Carbohydrates
Combining carbohydrates with creatine can increase muscle
creatine levels more than creatine alone. Supplementing 5 grams of
creatine with 93 grams of simple carbohydrates 4 times daily for 5 days
can increase muscle creatine levels as much as 60% more than creatine
alone.
The following doses have been studied in scientific research:
BY MOUTH:
- For improving physical performance, several dosing regimens have been tried:
- Creatine is typically loaded with 20 grams per day (or
0.3 grams per kg) for 5 days followed by a maintenance dose of 2 or
more grams (0.03 grams per kg) daily, Although 5 day loading is typical,
2 days of loading has also been used.
- A loading dose of 9 grams per day for 6 days has also
been used. Some sources suggest that, instead of acutely loading,
similar results can be obtained with 3 grams per day for 28 days.
During creatine supplementation, the water intake should be 64 ounces per day.
- For heart failure: 20 grams per day for 5-10 days.
- For Parkinson's disease:
- 10 grams/day.
- A loading dose of creatine 20 grams/day for 6 days
followed by 2 grams/day for 6 months, and then 4 grams daily for 18
months has also been used.
- For improving resistance training in people with
Parkinson's disease: a loading dose of 20 grams/day for 5 days, followed
by 5 grams/day.
- For gyrate atrophy: 1.5 grams per day.
- For muscular dystrophies: 10 grams per day has been used by adults and 5 grams per day has been used by children.
- For McArdle’s disease: 150 mg / kg daily for 5 days and then continue with 60 mg / kg / day.
Cr, Creatina, Créatine, Créatine Anhydre, Creatine
Anhydrous, Creatine Citrate, Créatine Citrate, Creatine Ethyl Ester,
Créatine Ethyl Ester, Creatine Ethyl Ester HCl, Créatine Ethyl Ester
HCl, Créatine Kré Alkaline, Creatine Malate, Créatine Malate, Creatine
Monohydrate, Créatine Monohydrate, Créatine Monohydratée, Creatine
Pyroglutamate, Créatine Pyroglutamate, Creatine Pyruvate, Créatine
Pyruvate, Dicreatine Malate, Dicréatine Malate, Di-Creatine Malate,
Éthyle Ester de Créatine, Glycine, N-(aminoiminométhyl)-N-Méthyl,
Kre-Alkalyn Pyruvate, Malate de Tricréatine, N-amidinosarcosine,
N-(aminoiminomethyl)-N Methyl Glycine, Phosphocreatine, Phosphocréatine,
Tricreatine HCA, Tricréatine HCA, Tricreatine Malate, Tricréatine
Malate.
To learn more about how this article was written, please see the Natural Medicines Comprehensive Database methodology.
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