CREATINE

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)