Creatine: The science behind sports supplements with benefits for both the brain and body

Creatine is one of the most widely studied performance-enhancing substances in the world. Once dismissed as merely a bodybuilding supplement, its general popularity has grown along with the interest of scientists.

The supplement is generally associated with improving strength and muscle mass, but evidence suggests it actually has a role in everything Growth in children And teens for brain health.

“After twenty [to] “Over 30 years of research on physical performance, we’ve seen a lot of health benefits,” he says. Richard Crider At Texas A&M University. “It’s a wonderful nutrient that helps our cells in many ways, not just for exercise performance.”

What is creatine?

It is a compound that is naturally produced in our bodies and the bodies of other vertebrates. It is found primarily in muscle, but also appears in the brain, blood, testicles, and other tissues and organs.

Our bodies manufacture creatine, with 1 to 2 grams produced daily by the liver, kidneys, pancreas, and brain. People who eat animal products rich in protein get about the same amount from their diet.

“Any time you consume protein, these proteins are made up of amino acids, and if you put three specific amino acids together, they form this molecule called creatine,” he says. Scott Forbes At Brandon University in Canada.

What does creatine do in the body?

Forbes says it plays a crucial role in the complex way our bodies produce energy at the cellular level. “It is converted and stored into a molecule called phosphocreatine, which can then be quickly broken down into energy.”

Like carbohydrates, creatine is used to Production of adenosine triphosphate (ATP)which stores and supplies our cells with energy. It also appears to protect the structure and Mitochondrial functionenergy forces within cells.

Forbes says creatine is especially helpful when you’re stressed or if your tissues lack oxygen, which can be caused by conditions like asthma or anemia. “In any situation where you might need more energy,” he says.

How does it affect physical performance?

Creatine is available as a sports supplement Since the early 1990sIt has always been credited with helping athletes increase their strength and speed.

There are thousands of studies to back this up, Kreider says. “An athlete with a higher creatine reserve will run faster, recover faster, and do more overall work – a 10 to 15 percent improvement in performance and adaptation to training. It’s not modest at all.”

Supplementing with creatine also leads to faster Increases in muscle massThat’s why it’s so popular among bodybuilders. “We have shown that trained athletes can gain up to 3.5 kilograms in muscle mass over a period of 5 to 10 weeks,” says Kreider. “That’s profound. Compare that to a control group, where someone is just training and eating a normal diet, you might gain half a kilo a month.

Creatine supplements may also be especially beneficial later in life. “We recommend creatine for active aging to reduce muscle deterioration [and] “To keep the muscles functioning,” Kreider says.

But researchers emphasize that this is not an elixir that can replace a healthy lifestyle. “You won’t really get the benefits, especially from a muscle growth perspective, unless you combine it with aerobics or resistance training,” Forbes says.

How does creatine affect the brain?

A number of research has shown that creatine supplements can improve aspects of cognitive performance. One small study published earlier this year found that a single dose of creatine Improves memory And processing speed within 3 hours in sleep-deprived people, compared to placebo.

But not all research has produced consistent results. In 2023, the largest randomized, placebo-controlled study of the effects of creatine on cognition to date will be found only Small beneficial effectThis is equivalent to a 1 to 2.5 point increase in intelligence quotient (IQ).

“Most research shows that it may affect your brain, but for young, healthy individuals, it doesn’t seem to play a big role unless your brain is stressed due to sleep deprivation or mental fatigue,” Forbes says.

While research on this is still in its infancy, there may also be a protective effect against neurodegenerative conditions – for example, people with Alzheimer’s disease experience Smaller amounts of creatine in their brains – or even physical brain damage.

“For example, if you sustain a concussion, it means you are essentially experiencing an ischemic event: a lack of oxygen in an area of ​​the brain that limits its ability to function and causes swelling and inflammation,” Kreider says. “We know, at least in animals fed creatine, concussion damage is reduced by about half.”

How does creatine affect our broader health?

Creatine works at the cellular level, so researchers believe its positive effects can spread widely throughout the body. “We found that increasing the availability of energy in the cell is critical, especially when there are a lot of constraints in providing energy,” Kreider says. “If you have had a heart attack or stroke, for example, [creatine] It reduces the amount of damage because it protects those cells.

An analysis of data from the US National Health and Nutrition Examination Survey also suggests that creatine may be Useful for children. “Kids who grow up with less creatine in their diet have less muscle, are shorter, and have a higher percentage of body fat,” Kreider says. “Teenage girls who have high creatine levels have fewer menstrual problems.”

He also points to studies that support creatine’s effects on Strengthen boneslower levels Low-density lipoprotein (LDL) cholesterol. And management Blood glucosealthough reviews of multiple studies on the latter show inconsistent results People with diabetes.

Who should take it?

There is an emerging consensus among scientists that creatine supplements are beneficial for almost everyone. Kreider predicts that over time, this will be recommended for certain groups, including the elderly or pregnant women, and anyone who doesn’t eat meat, fish or dairy products.

It is also believed that some foods will one day be fortified with creatine. “It’s going to start in the plant-based space, adding creatine to plant-based protein powders and plant-based burgers, those types of things,” Kreider says. “This would make up for deficiencies they may have in their diet.”

Does it matter when I take creatine?

The time of day may only matter if you are an athlete trying to win a race or beat your best. “We know that if you take it close to your training, the results will be a little better,” says Forbes.

But creatine is also stored in the body as an energy reserve. “Think of endurance athletes where there are changes in race pace,” says Forbes. “Suddenly someone turns away from you and you wonder: How did they do that?” Well, they changed their energy production quite dramatically and I think creatine plays a role in that.

The effects of supplementation can be relatively long-lasting, but still need to be repeated. “If you stop taking creatine, it will take four to six weeks to get back to baseline,” Forbes says. “Some people will cycle on and off creatine, but there has never been a study to compare cycling on and off versus just taking it for long periods of time.”

How should I take it?

Creatine is available in powder, tablet or gummies. In terms of effectiveness, there doesn’t seem to be any difference between them, although pills and powders have been around longer, so they tend to be the formulations tested in studies.

There are also different types of creatine available, but creatine monohydrate is the most available and best studied.

Does creatine have any side effects?

Supplements are generally safe at the doses most people take, which is about 5 grams per day, according to Forbes. But some people report dehydration or muscle cramps. “There are a few people who have GI [gastrointestinal] “They’re taking creatine and it doesn’t settle well in their stomach,” says Forbes. For these individuals, I suggest taking a lower dose of creatine.

You may need to consult a doctor before taking nutritional supplements

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