CREATINE INFORMATION & RESEARCH REVIEWED; BENEFITS OF CREATINE

Article on creatine research : "More Than a Sports Supplement", by Will Brink, author of "Bodybuilding Revealed"; the most cutting-edge muscle building nutrition program available.

A substantial body of creatine studies has found that creatine may have a wide variety of uses. In fact, creatine is being studied as a supplement that may help with diseases affecting the neuromuscular system, such as muscular dystrophy.

Although creatine offers an array of benefits, most people think of it simply as a supplement that body builders and other athletes use to gain strength and muscle mass. Nothing could be further from the truth.

Recent creatine research suggests creatine may have therapeutic applications in aging populations for wasting syndromes, muscle atrophy, fatigue, gyrate atrophy, Parkinson's disease, Huntington's disease and other brain pathologies.

Several creatine studies have shown creatine can reduce cholesterol by up to 15% and it has been used to correct certain inborn errors of metabolism, such as in people born without the enzyme(s) responsible for making creatine.

Some research has found that creatine may increase growth hormone production.

Creatine Studies : What is Creatine?

Creatine is formed in the human body from the amino acids methionine, glycine and arginine. The average person's body contains approximately 120 grams of creatine stored as creatine phosphate. Certain foods such as beef, herring and salmon, are fairly high in creatine. However, a person would have to eat pounds of these foods daily to equal what can be obtained in one teaspoon of creatine. creatine research

Creatine is directly related to adenosine triphosphate (ATP). ATP is formed in the powerhouses of the cell, the mitochondria. ATP is often referred to as the "universal energy molecule" used by every cell in our bodies. An increase in oxidative stress coupled with a cell's inability to produce essential energy molecules such as ATP, is a hallmark of the aging cell and is found in many disease states. creatine studies

Key factors in maintaining health are the ability to: (a) prevent mitochondrial damage to DNA caused by reactive oxygen species (ROS) and (b) prevent the decline in ATP synthesis, which reduces whole body ATP levels. It would appear that maintaining antioxidant status (in particular intra-cellular glutathione) and ATP levels are essential in fighting the aging process. creatine information

It is interesting to note that many of the most promising anti-aging nutrients such as CoQ10, NAD, acetyl-l-carnitine and lipoic acid are all taken to maintain the ability of the mitochondria to produce high energy compounds such as ATP and reduce oxidative stress. The ability of a cell to do work is directly related to its ATP status and the health of the mitochondria. creatine facts

Heart tissue, neurons in the brain and other highly active tissues are very sensitive to this system. Even small changes in ATP can have profound effects on the tissues' ability to function properly. Of all the nutritional supplements available to us currently, creatine research indicates that creatine appears to be the most effective for maintaining or raising ATP levels.

Creatine Information : How Does Creatine Work?

In a nutshell, creatine works to help generate energy. When ATP loses a phosphate molecule and becomes adenosine diphosphate (ADP), it must be converted back to ATP to produce energy. Creatine is stored in the human body as creatine phosphate also called phosphocreatine. When ATP is depleted, it can be recharged by creatine phosphate. That is, creatine phosphate donates a phosphate molecule to the ADP, making it ATP again. creatine information

An increased pool of creatine phosphate means faster and greater recharging of ATP, which means more work can be performed. This is why creatine has been so successful for athletes. For short-duration explosive sports, such as sprinting, weight lifting and other anaerobic endeavors, ATP is the energy system used. creatine facts

To date, creatine research has shown that ingesting creatine can increase the total body pool of creatine phosphate which leads to greater generation of energy for anaerobic forms of exercise, such as weight training and sprinting. Other effects of creatine may be increases in protein synthesis and increased cell hydration. creatine information

Creatine research has shown spotty results in affecting performance in endurance sports such as swimming, rowing and long distance running, with some creatine studies showing no positive effects on performance in endurance athletes. Whether or not the failure of creatine to improve performance in endurance athletes was due to the nature of the sport or the design of the studies is still being debated. creatine facts

Creatine can be found in the form of creatine monohydrate, creatine citrate, creatine phosphate, creatine-magnesium chelate and even liquid versions. However, the vast majority of creatine research to date showing creatine to have positive effects on pathologies, muscle mass and performance, used the monohydrate form. Creatine monohydrate is over 90% absorbable. What follows is a review of some of the more interesting and promising creatine research and creatine studies.

Creatine Facts and Neuromuscular Diseases

One of the most promising areas of creatine research is its effect on neuromuscular diseases such as Muscular Dystrophy. One creatine study looked at the safety and efficacy of creatine monohydrate in various types of muscular dystrophies using a double blind, crossover trial. creatine information

Thirty-six patients (12 patients with facioscapulohumeral dystrophy, 10 patients with Becker dystrophy, eight patients with Duchenne dystrophy and six patients with sarcoglycan-deficient limb girdle muscular dystrophy) were randomized to receive creatine or placebo for eight weeks. creatine facts

The creatine research found there was a "mild but significant improvement" in muscle strength in all groups. The creatine research also found a general improvement in the patients' daily-life activities as demonstrated by improved scores in the Medical Research Council scales and the Neuromuscular Symptom scale. creatine was well tolerated throughout the study period, according to the study.(1)

Another group of creatine researchers fed creatine monohydrate to people with neuromuscular disease at 10 grams per day for five days, then reduced the dose to 5 grams per day for five days. The first creatine study used 81 people and was followed by a single-blinded creatine study of 21 people. In both creatine studies, body weight, handgrip, dorsiflexion and knee extensor strength were measured before and after treatment. creatine information

The creatine research found, "creatine administration increased all measured indices in both studies." Short-term creatine monohydrate increased high-intensity strength significantly in patients with neuromuscular disease.(2)

There have also been many clinical observations by physicians that creatine improves the strength, functionality and symptomology of people with various diseases of the neuromuscular system. creatine facts

Creatine and Neurological Protection - Brain Injury

If there is one place creatine really shines, it's in protecting the brain from various forms of neurological injury and stress. A growing number of creatine studies have found that creatine can protect the brain from neurotoxic agents, certain forms of injury and other insults. Several in vitro creatine research found that neurons exposed to either glutamate or beta-amyloid (both highly toxic to neurons and involved in various neurological diseases) were protected when exposed to creatine.(3) The creatine research hypothesized that, "... cells supplemented with the precursor creatine make more phosphocreatine (PCr) and create larger energy reserves with consequent neuroprotection against stressors." creatine studies

More recent creatine research, in vitro and in vivo in animals, have found creatine to be highly neuroprotective against other neurotoxic agents such as N-methyl-D-aspartate (NMDA) and malonate.(4) Another creatine study found that feeding rats creatine helped protect them against tetrahydropyridine (MPTP), which produces parkinsonism in animals through impaired energy production. creatine information

The results were impressive enough for this creatine research to conclude, "These results further implicate metabolic dysfunction in MPTP neurotoxicity and suggest a novel therapeutic approach, which may have applicability in Parkinson's disease."(5) Other creatine research has found creatine protected neurons from ischemic (low oxygen) damage as is often seen after strokes or injuries.(6)

Yet more creatine research has found that creatine may play a therapeutic and or protective role in Huntington's disease (7,8) as well as ALS (amyotrophic lateral sclerosis).(9) This creatine research found that, "...oral administration of creatine produced a dose-dependent improvement in motor performance and extended survival in G93A transgenic mice, and it protected mice from loss of both motor neurons and substantia nigra neurons at 120 days of age. Creatine administration protected G93A transgenic mice from increases in biochemical indices of oxidative damage. Therefore, creatine administration may be a new therapeutic strategy for ALS." creatine facts

Amazingly, this is only the tip of the iceberg showing creatine may have therapeutic uses for a wide range of neurological disease as well as injuries to the brain. One creatine researcher who has looked at the effects of creatine commented, "This food supplement may provide clues to the mechanisms responsible for neuronal loss after traumatic brain injury and may find use as a neuroprotective agent against acute and delayed neurodegenerative processes." creatine studies

Creatine Research and Heart Disease

Because it is known that heart cells are dependent on adequate levels of ATP to function properly, and that cardiac creatine levels are depressed in chronic heart failure, creatine research has looked at supplemental creatine to improve heart function and overall symptomology in certain forms of heart disease. creatine information

It is well known that people suffering from chronic heart failure have limited endurance, strength and tire easily, which greatly limits their ability to function in everyday life. Using a double blind, placebo-controlled design, 17 patients aged 43 to 70 years with an ejection fraction >40 were supplemented with 20 grams of creatine daily for 10 days. Before and after creatine supplementation, the creatine research looked at:

1. Ejection fraction of the heart (blood present in the ventricle at the end of diastole and expelled during the contraction of the heart)
2. 1-legged knee extensor (which tests strength)
3. Exercise performance on the cycle ergometer (which tests endurance)

Biopsies were also taken from muscle to determine if there was an increase in energy-producing compounds (i.e., creatine and creatine phosphate). Interestingly, but not surprisingly, the ejection fraction at rest and during the exercise phase did not increase. However, the biopsies revealed a considerable increase in tissue levels of creatine and creatine phosphate in the patients getting the supplemental creatine. More importantly, patients getting the creatine had increases in strength and peak torque (21%, P > 0.05) and endurance (10%, P > 0.05). Both peak torque and 1-legged performance increased linearly with increased skeletal muscle phosphocreatine (P > 0.05). creatine facts

After just one week of creatine supplementation, the creatine research concluded: "Supplementation to patients with chronic heart failure did not increase ejection fraction but increased skeletal muscle, energy-rich phosphagens, and performance as regards both strength and endurance. This new therapeutic approach merits further attention."(10)

Another creatine study looked at the effects of creatine supplementation on endurance and muscle metabolism in people with congestive heart failure.(11) In particular the creatine research looked at levels of ammonia and lactate, two important indicators of muscle performance under stress. Lactate and ammonia levels rise as intensity increases during exercise and higher levels are associated with fatigue. High-level athletes have lower levels of lactate and ammonia during a given exercise than non-athletes, as the athletes' metabolism is better at dealing with these metabolites of exertion, allowing them to perform better. creatine studies

This creatine research found that patients with congestive heart failure given 20 grams of creatine per day had greater strength and endurance (measured as handgrip exercise at 25%, 50% and 75% of maximum voluntary contraction or until exhaustion) and had lower levels of lactate and ammonia than the placebo group. This shows that creatine supplementation in chronic heart failure augments skeletal muscle endurance and attenuates the abnormal skeletal muscle metabolic response to exercise. creatine information

It is important to note that the whole-body lack of essential high energy compounds (e.g. ATP, creatine, creatine phosphate, etc.) in people with chronic congestive heart failure is not a matter of simple malnutrition, but appears to be a metabolic derangement in skeletal muscle and other tissues.(12) Supplementing with high energy precursors such as creatine monohydrate appears to be a highly effective, low cost approach to helping these patients live more functional lives, and perhaps extend their life spans. creatine facts

Conclusion on Creatine Research

Creatine is quickly becoming one of the most well researched and promising supplements for a wide range of diseases. It may have additional uses for pathologies where a lack of high energy compounds and general muscle weakness exist, such as fibromyalgia. People with fibromyalgia have lower levels of creatine phosphate and ATP levels compared to controls.(13) Some creatine studies also suggest it helps with the strength and endurance of healthy but aging people as well. creatine studies

Though additional creatine research is needed, there is a substantial body of creatine research showing creatine is an effective and safe supplement for a wide range of pathologies and may be the next big find in anti-aging nutrients. Although the doses used in some creatine studies were quite high, recent studies suggest lower doses are just as effective for increasing the overall creatine phosphate pool in the body. Two to three grams per day appears adequate for healthy people to increase their tissue levels of creatine phosphate. People with the aforementioned pathologies may benefit from higher intakes, in the 5-to-10 grams per day range. creatine information

About the Author of This Article on Creatine Studies : William D. Brink

Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors. creatine facts

He is the author of Priming The Anabolic Environment and Weight Loss Nutrients Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies. creatine research

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs. creatine studies

William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.

Article on Creatine Research - References:

1. Walter MC, et al. Creatine monohydrate in muscular dystrophies: A double blind, placebo-controlled clinical study. Neurology 2000 May 9; 54(9): 1848-50.
2. Tarnopolsky M, et al. Creatine monohydrate increases strength in patients with neuromuscular disease. Neurology 1999 Mar 10; 52(4): 854-7.
3. Protective effect of the energy precursor creatine against toxicity of glutamate and beta-amyloid in rat hippocampal neurons. J Neurochem 1968-1978; 74(5).
4. Malcon C, et al. Neuroprotective effects of creatine administration against NMDA and malonate toxicity. Brain Res 2000; 860(1-2): 195-8.
5. Matthews RT, et al. Creatine and cyclocreatine attenuate MPTP neurotoxicity. Exp Neurol 1999; 157(1): 142-9.
6. Balestrino M, et al. Role of creatine and phosphocreatine in neuronal protection from anoxic and ischemic damage. Amino Acids Abstract 2002; 23(1-3): 221-229.
7. Matthews RT, et al. Neuroprotective effects of creatine and cyclocreatine in animal models of Huntington's disease. J Neurosci 1998; 18(1): 156-163.
8. Ferrante RJ, et al. Neuroprotective effects of creatine in a transgenic mouse model of Huntington's disease. J Neurosci 2000; 20(12): 4389-97.
9. Klivenyi P, et al. Neuroprotective effects of creatine in a transgenic animal model of amyotrophic lateral sclerosis. Nat Med 1999; 5(3): 347-50.
10. Gordon A, et al. Creatine supplementation in chronic heart failure increases skeletal muscle creatine phosphate and muscle performance. Cardiovasc Res 1995 Sep; 30(3): 413-8.
11. Andrews R, et al. The effect of dietary creatine supplementation on skeletal muscle metabolism in congestive heart failure. Eur Heart J 1998 Apr; 19(4): 617-22.
12. Broqvist M, et al. Nutritional assessment and muscle energy metabolism in severe chronic congestive heart failure-effects of long-term dietary supplementation. Eur Heart J 1994 Dec; 15(12): 1641-50.
13. Park JH, et al. Use of P-31 magnetic resonance spectroscopy to detect metabolic abnormalities in muscles of patients with fibromyalgia. Arthritis Rheum 1998 Mar; 41(3): 406-13.

Will Brink's Bodybuilding Revealed receives our highest recommendation.