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.