CREATINE EXPLAINED! — What Is It & What Does Creatine Do? | Doctor ER

Summary

Dr. Jordan Wagner discusses creatine, a supplement popular among athletes for muscle strength and mass. He explains creatine's role in energy production during high-intensity exercise and its conversion to ATP. The video clarifies misconceptions about creatine's safety, highlighting studies showing no harm to kidney health and its potential brain health benefits. Dr. Wagner advises on proper dosages and recommends creatine monohydrate as the best form, while cautioning those with medical conditions to consult a healthcare provider.

Takeaways

• 💪 Creatine is a substance found naturally in muscle cells that helps produce energy during heavy lifting or high-intensity exercise.
• 🏋️‍♂️ Creatine supplementation can increase muscle mass and strength, and support recovery.
• 🔬 Creatine is not a replacement for protein; it enhances workout performance, while protein aids in muscle repair post-workout.
• 🧬 Creatine is chemically similar to amino acids and can be produced by the body from glycine and arginine.
• 📈 Creatine stores are influenced by factors like meat intake, exercise, muscle mass, and hormone levels like testosterone and IGF-1.
• 🏃‍♂️ A 14-week study showed that adding creatine to a weight training program significantly increased leg strength and muscle mass in older adults.
• 🧠 Creatine may improve brain health and prevent neurologic diseases like Alzheimer's, Parkinson's, and epilepsy by increasing phosphocreatine stores in the brain.
• 🚫 Creatine has a strong safety profile, and studies have not found it to harm kidney health in individuals with normal kidney function.
• 💧 The most common side effect of creatine is temporary bloating or stomach discomfort, especially during the loading phase.
• 📊 Creatine loading involves taking 20-25 grams split into smaller doses over 5-7 days, followed by a maintenance dose of 3-5 grams daily.
• 👩‍👩‍👧‍👦 Both men and women can benefit from creatine supplementation, with studies showing similar improvements in strength and endurance.

Q & A

What is creatine and why is it important for athletes?

Creatine is a substance found naturally in muscle cells that helps produce energy during heavy lifting or high-intensity exercise, resulting in increased muscle mass. It's important for athletes as it supports muscular size, strength, and recovery.

How does creatine differ from protein in terms of its effects on the body?

Creatine leads to more strength during workouts, while protein aids in muscle repair after workouts. Creatine is not a replacement for protein.

How is creatine chemically related to amino acids?

Creatine shares similarities with amino acids and can be produced by the body from the amino acids glycine and arginine.

What factors affect the body's creatine stores?

Factors affecting creatine stores include meat intake, exercise, amount of muscular mass, and levels of hormones like testosterone and IGF-1.

Where is creatine stored in the body and what percentage is stored in muscles?

About 95% of the body's creatine is stored in muscles in the form of phosphocreatine, while the other 5% is found in the brain, kidneys, and liver.

What is the primary role of creatine during high-intensity exercise?

During high-intensity exercise, creatine's primary role is to increase phosphocreatine stores in muscles, which helps produce more ATP for explosive exercise.

Are there any health benefits of creatine beyond athletic performance?

Yes, creatine may improve brain health and prevent neurologic diseases such as Alzheimer's, Parkinson's, and epilepsy by increasing possible creatine stores in the brain.

Are there any potential downsides or dangers associated with creatine use?

Creatine has a strong safety profile, but some individuals may experience stomach discomfort due to bloating, especially during the loading phase. Those with impaired kidney function or kidney disease should consult a healthcare provider before use.

What is the recommended dosage for creatine supplements?

The International Journal of Sports Medicine recommends either a loading phase of 20 to 25 grams split into four to five doses over five to seven days, followed by a maintenance dose of three to five grams per day, or starting directly with the maintenance dose without loading.

Can both men and women take creatine, and do they experience the same benefits?

Yes, both men and women can take creatine and experience similar increases in strength, endurance, and performance improvement.

What type of creatine is recommended and why?

Creatine monohydrate is recommended as it is backed by the strongest research demonstrating its effectiveness at increasing body stores and improving exercise performance.

What precautions should be taken when considering creatine supplementation?

It's important to consult with a primary care provider before incorporating any supplements into your routine, especially for pregnant women, nursing mothers, children, and those with medical conditions or taking medications.

Outlines

00:00

💪 The Science of Creatine

Dr. Jordan Wagner discusses the role of creatine in muscle maintenance and strength training. Creatine is a natural substance found in muscle cells that aids in energy production during high-intensity workouts, leading to increased muscle mass. It is chemically similar to amino acids and can be produced from glycine and arginine. Creatine supplementation increases phosphocreatine stores, which in turn generates more ATP for explosive exercise. The video clarifies that creatine is not a replacement for protein and highlights its benefits, including improved athletic performance, muscle size, strength, and recovery. A 14-week study mentioned in the script showed significant increases in leg strength and muscle mass in older adults who supplemented creatine with weight training. Creatine's potential to improve brain health and prevent neurologic diseases is also touched upon.

05:02

🏋️‍♀️ Creatine Dosage and Safety

The video script explains how to take creatine supplements, with two recommended dosing regimens: creatine loading and maintenance dosing. Loading involves an initial high dose of 20 to 25 grams over five to seven days, followed by a maintenance dose of three to five grams daily. The alternative is to start directly with the maintenance dose. The script addresses common concerns about creatine's safety, such as its effect on kidneys and the possibility of bloating. It reassures viewers that creatine has a strong safety profile, with no harm to kidney health found in various studies, although individuals with kidney issues should consult a healthcare provider before use. The script also notes that the initial weight gain from creatine is often due to water retention rather than muscle mass. Dr. Wagner advises on the type of creatine to buy, recommending creatine monohydrate as the best option based on scientific evidence. He also cautions about the lack of regulation in dietary supplements and the importance of consulting a healthcare provider before starting any supplement regimen, especially for pregnant women, nursing mothers, children, and individuals with medical conditions or on medications.

Keywords

💡Creatine

Creatine is a naturally occurring substance found in muscle cells that plays a critical role in the production of energy during high-intensity exercise. In the context of the video, creatine is highlighted as a popular supplement among athletes and fitness enthusiasts due to its potential to increase muscle mass and strength. The script explains that creatine is not a replacement for protein and that it works by helping muscles produce ATP, which is essential for explosive exercises.

💡Supplementation

Supplementation refers to the practice of ingesting vitamins, minerals, or other nutrients in addition to a regular diet to improve health or athletic performance. The video discusses the importance of proper supplementation, particularly with creatine, to support muscle growth and recovery. It emphasizes the need for being informed about the supplements one is taking, especially given the prevalence of creatine in the market.

💡ATP (Adenosine Triphosphate)

ATP is the primary molecule for storing and transferring energy in cells. In the video, it is mentioned that creatine is converted into creatine phosphate, which is then used to generate ATP. This process is crucial for muscles to perform during high-intensity workouts, illustrating the direct link between creatine supplementation and improved athletic performance.

💡Muscle Mass

Muscle mass refers to the amount of muscle tissue in the body. The video script discusses how creatine can lead to an increase in muscle mass, which is a key goal for many individuals involved in strength training and fitness. It mentions a study that found creatine supplementation combined with weight training significantly increased leg strength and muscle mass in older adults.

💡High-Intensity Exercise

High-intensity exercise is a form of physical activity that requires a large amount of effort in a short period, such as weightlifting or sprinting. The script explains that creatine's primary role during high-intensity exercise is to increase phosphocreatine stores in muscles, which is essential for the production of ATP and, consequently, for performance during these types of workouts.

💡Nutrition

Nutrition encompasses the intake of food and nutrients necessary for health and growth. In the video, proper nutrition is discussed as a foundational aspect of fitness and strength training, with creatine being one of the supplements that can enhance the effects of a well-balanced diet on muscle development and performance.

💡Protein

Protein is a macronutrient essential for muscle repair and growth. The video script differentiates between the roles of creatine and protein, stating that while creatine enhances strength during workouts, protein is crucial for muscle repair after workouts. It clarifies that creatine is not a substitute for protein in one's diet.

💡Amino Acids

Amino acids are the building blocks of proteins and are necessary for various bodily functions, including muscle growth and repair. The script mentions that creatine shares similarities with amino acids and that the body can produce creatine from the amino acids glycine and arginine, highlighting the interconnectedness of nutrition and supplementation.

💡Creatine Loading

Creatine loading is a supplementation strategy where a person takes a higher than normal dose of creatine for a short period to rapidly increase muscle creatine stores. The video describes this process, noting that it involves taking 20 to 25 grams of creatine over five to seven days, split into smaller doses, to experience the benefits of creatine more quickly.

💡Maintenance Dose

The maintenance dose refers to the regular, ongoing intake of a supplement to maintain its effects after an initial loading phase. In the context of the video, it is suggested that after the creatine loading phase, a maintenance dose of three to five grams per day should be taken to keep muscle stores of creatine at optimal levels.

💡Creatine Monohydrate

Creatine monohydrate is the most common and well-researched form of creatine supplement. The video recommends creatine monohydrate as the best option for supplementation, citing its strong scientific backing and effectiveness in increasing muscle stores and improving exercise performance.

Highlights

Creatine is beneficial for maintaining and building muscles.

Proper nutrition and supplementation is crucial for strength training and fitness.

Creatine is one of the most successful selling supplements.

Creatine helps muscles produce energy during heavy lifting or high-intensity exercise.

Creatine is not a replacement for protein; it aids in strength during workouts, while protein aids in muscle repair.

Creatine works chemically by sharing similarities with amino acids and can be produced from glycine and arginine.

Factors affecting creatine stores include meat intake, exercise, muscular mass, and hormone levels.

95% of the body's creatine is stored in muscles, and the other 5% is found in the brain, kidneys, and liver.

Creatine supplementation increases phosphocreatine stores, which helps produce more ATP for energy.

Creatine alters cellular processes that lead to increased muscle mass, strength, and recovery.

A study showed that creatine supplementation significantly increased leg strength and muscle mass in older adults.

Creatine's primary role in high-intensity exercise is to increase phosphocreatine stores in muscles.

Creatine improves athletic performance, supports muscular size and strength, and aids in recovery.

Creatine supplements may improve brain health and prevent neurologic diseases.

Creatine has a strong safety profile and studies have not found it to harm kidney health.

The most common complaint with creatine is stomach discomfort due to bloating, especially during the loading phase.

Creatine loading phase can cause temporary water retention and bloating.

Athletes using creatine for up to three months can gain more lean muscle mass than those not using it.

Creatine supplements come in powder form and can be mixed with water or juice.

Two dosing regimens for creatine are recommended: loading and maintenance.

Creatine monohydrate is the best option among various types of creatine supplements.

Creatine is suitable for both men and women, with studies showing similar benefits for strength and endurance.

It's important to consult with a healthcare provider before taking creatine, especially for pregnant women, nursing mothers, children, and those with medical conditions.

Transcripts

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- Creatine, beneficial for maintaining muscles

or is it actually dangerous for the bod?

I'll explain.

(beep)

(bright upbeat music)

Those involved in strength training and the fitness world,

trainers and athletes alike know the importance

of proper nutrition and supplementation.

But being informed with the right information

when shopping for supplements is even more crucial.

And being that creatine is one

of the most successful selling supplements

to hit the shelves,

it's important to know if it's actually beneficial

in maintaining and building muscles,

or is it just a bunch of bro science?

Today, I'm breaking down

all of the crucial facts and questions

that you might be wondering about creatine.

Hey, everyone, I'm Dr. Jordan Wagner.

I'm an emergency room doctor who treats everything

from COVID to gunshot wounds, burns, you name it.

I've created this video series

to help answer some of your medical questions

and the questions that I get from patients

each and every day.

If you find this video helpful,

please do me a favor and subscribe.

So what is creatine?

Creatine is a substance

that is found naturally in muscle cells.

It helps your muscles produce energy during heavy lifting

or high-intensity exercise,

AKA resulting in an increase in muscle mass.

Your muscles then convert creatine into creatine phosphate,

which is then generated into adenosine triphosphate, ATP,

which your body uses for explosive exercise.

Now, don't get protein and creatine confused.

In short, creatine leads

to more strength during your workout,

whereas protein leads to more muscle repair

after your workout

and creatine isn't a replacement for protein.

How does creatine work?

Chemically speaking,

it shares many similarities with amino acids.

Your body can produce it

from the amino acids, glycine and arginine.

If you want even more of an amino acids breakdown,

I'll link to a video I made on it below.

But, several factors affect your body's creatine stores,

including meat intake, exercise,

amount of muscular mass, and levels of hormones

like testosterone and IGF-1.

About 95% of your body's creatine is stored in muscles

in the form of phosphocreatine.

The other 5% is found in your brain, kidneys and liver.

When you supplement,

you increase your stores of phosphocreatine.

This is a form of stored energy in the cells,

as it helps your body produce more

of a high energy molecule called ATP.

Creatine also alters several cellular processes

that lead to increased muscle mass, strength and recovery.

One 14-week study in older adults,

out of the Journal of Clinical Medicine determined

that adding creatine to a weight training program,

significantly increased leg strength and muscle mass.

In high-intensity exercise, its primary role

is to increase the phosphocreatine stores in your muscles.

So what are the benefits of creatine?

So far, we know that it improves performance,

supports muscular size and strength, and recovery.

However, creatine has a lot of science-backed benefits

for both athletic performance and health as well.

Just like your muscles, your brain stores phosphocreatine

and requires plenty of ATP for optimal function.

A study from the Royal Society reports

that creatine supplements

also increase possible creatine stores in your brain,

which may improve brain health

and prevent neurologic diseases

such as Alzheimer's disease, Parkinson's disease

and even epilepsy.

Are there any cons to creatine to be aware of

and is it actually dangerous?

Creatine strong safety profile

is commonly overshadowed by media reports claiming

that it harms your kidneys and causes extreme bloating.

First, studies involving a variety of people

of different ages have found

that taking creatine supplements did not harm kidney health.

However, those individuals with impaired kidney function

or kidney disease or anyone watching this video

should always check with their primary care doctor

or healthcare provider before taking any new supplements.

Second, the most common complaint

associated with taking creatine supplement

is stomach discomfort due to bloating.

This feeling of being bloated

or having a distended stomach most often occurs

when you first start taking the supplement

during the creatine loading phase.

During the loading phase, creatine also tends

to pull water into your muscle cells resulting in waking.

This may cause bloating or adding of water weight.

In fact, the average weight gain for adults

in the first week of using creatine during the load phase

is 1.5 to three pounds, though that weight gain

may be due to water retention.

It has been noted that an athlete

that has used creatine for up to three months

will gain upwards of 6.5 pounds of lean muscle mass

more than an athlete that is not trained with creatine.

How do you take it and how much?

Creatine supplements usually come in powder form.

You can drink it by mixing the powder with water or juice,

take it whenever it's convenient for you.

The international journal of sports medicine

currently recommends two dosing regimens

that you can follow when taking creatine.

The first option called creatine loading

involves taking 20 to 25 grams split

into four to five equal doses

over five to seven days.

After you're finished with the loading phase,

take three to five grams per day

to maintain your muscle stores of the compound.

The second option is to skip the loading phase

and start with the maintenance dose

at three to five grams daily.

Both options are equally effective,

but following the loading protocol will allow you

to experience the supplements benefit four times faster.

However, if that is all a little overwhelming to you,

I suggest taking precautions

and keep your dose to 10 grams or less per serving

A question I hear a lot, can women take creatine

or should men only take it?

Creatine is an equal opportunity workout enhancer,

meaning yes, both men and women can take it.

In fact, many studies show that ladies can experience

the very same increases in strength, endurance,

and performance improvement.

In one Canadian study, for example,

men and women who supplemented with creatine for six weeks

both showed physical improvements and became stronger.

Which type of creatine should you buy?

From creatine monohydrate, buffered creatine,

creatine hydrochloride and creatine nitrate.

It all adds more confusion

surrounding which supplement is right for you.

To keep it simple my friend,

creatine monohydrate, best option.

Based on the scientific evidence,

creatine monohydrate is backed by the strongest research

with studies demonstrating its effectiveness

at increasing your body stores

and improving exercise performance.

And if you're curious as to some of my recommendations,

I'll link to some of my favorite creatine supplements below.

Also, keep in mind that some dietary supplements out there

are largely unregulated.

The content of some of the products may differ

from what is specified on the product label.

And a word of caution.

The safety of supplements in pregnant women,

nursing mothers, children and those with medical conditions

or who are taking medications has not been established.

That's why it's always best

to talk with your primary care provider first

before incorporating any supplements

into your daily routine.

Self-treating your condition and avoiding

or delaying standard care may have serious consequences.

All right, that's been a creatine breakdown

with me, Dr. Wagner.

Do you take any creatine supplements?

Let me know in the comments.

Please make sure you subscribe

and turn your bell notifications on.

When you do that and you hit that Like button,

you let YouTube know

that you'd like to see more videos like this one.

Thank you so much for watching and stay healthy, my friends.

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