DEFINITION: A nitrogen-containing compound synthesized from amino acids. The kidneys, liver, and pancreas synthesize creatine. It’s needed more for the following conditions: vegan, female, and the elderly. Creatine monohydrate is the safest form and most stable. You need to take a carbohydrate drink to increase the uptake. creatineforhealth.com
HEALTH BENEFITS:
- Prevents certain diseases
- Aging
- Exercise
- Recovery
- Increased muscle mass
- Increased energy
- Injury prevention
INITIAL DOSAGE:
- Loading: Ingest 0.3 grams/kg/day for 5-7 days
- Maintain 0.03 grams/kg/day
- Promotes 20-40% increase in 7 days
MAINTENANCE DOSE:
- 5 grams/day
- Peaks at 1 hour
- Drops at 4 hours
- Need 4 doses/day 20 grams/day
FOODS HIGH IN CREATINE:
- Steak- 4 grams
- Salmon- 4 grams
- Chicken- 3 grams
- Herring- 4 grams
- Venison- 4 grams
- Tuna- 4 grams
- Pork- 5 grams
- Cod- 3 grams
DISEASES:
- Heart disease: CHF, Arrhythmia, Heart attack, Decreases total cholesterol and LDL cholesterol
- Diabetes: Helps with glucose metabolism
- Cancer: Anti-tumor growth
- IBS: Helps with transport which increases nutrient absorption
- Depression: Decreases anxiety when combined with choline
- Post-COVID: Decreases chronic fatigue, muscle and joint pain
- Brain function: Increases cognition by 5-15%
- Immunity: Fights infections
- Rehab/Spinal Cord: With exercise recovery- arthritis, MS, COPD
- Mitochondrial dysfunction: Antioxidant, Neuroprotective, Calcium homeostasis
- Children: Helps with speech development and stunted growth
- Women: Increases body composition & bone density, helps with menstruation and childbirth
- Elderly: Increases muscle and bone density, balance, cognition, sarcopenia, cachexia
EXERCISE/MUSCLE BUILDING:
- Dosage- 95 grams of carbohydrate and 5 grams of creatine at 4x/day
- 10-15% improvement in performance, increases strength, increased muscle mass
- Lactic acid- decreases faster
- ATP- faster recovery; especially in hotter climates/weather
- Injury prevention (ie: concussions)