Why? When? How? Your Questions Answered About Creatine
Creatine is getting a lot of attention right now but it's been around a long time. Discovered in 1832, it has been used as a supplement since World War I. It's formed from amino acids, stored in the muscles, and helps cells produce ATP, the energy that cells use for repair and rebuilding.
That's why athletes find it facilitates gaining muscle and speeding recovery, allowing them to train harder and longer and achieve better results.
Although 95% of creatine is stored in muscles, 5% is found in the brain, where it helps produce energy for brain processes.
Over the last few decades, more benefits of creatine have been noted:
Most studies outside of athletic performance have been on animals, but it's considered potentially helpful for:
Most research on creatine supplementation and brain health has been conducted on the creatine deficient--vegans/vegetarians, the elderly, the sleep-deprived, and the mentally fatigued.
There's yet a lot to be learned on the neurological side but creatine's benefits for increasing strength, endurance, and muscle mass are well documented.
Exercise scientist Shawn Arent said, "Creatine should start to be considered part of an overall health plan, the same way we look at the importance of resistance training and aerobic exercise, and [it's] arguably even more important than a multivitamin."
How to take creatine--from Consumer Lab
Creatine monohydrate is the most common form of creatine in supplements and yields the greatest amount of free, usable creatine compared to other forms.
Mix it with warm water to maximize absorption. Creatine doesn't dissolve well in water that's cold or even room temperature. Drink it within 10 minutes of mixing, as it begins to break down in water over time. Studies performed with dissolved creatine have shown high rates of absorption.
ConsumerLab didn't test liquid creatine products because creatine is inherently unstable in liquid and will slowly break down.
The generally recommended dosage is 5 grams daily for as long as you want to see physical results. When taking creatine, it's important to drink about 64 ounces of water daily.
When I originally took creatine over 30 years ago, the protocol was to do a "loading" dose of 15 to 20 grams of creatine per day for 5 to 14 days, followed by a maintenance dose of 2 to 5 grams of creatine per day.
If you missed a day, you had to go through the loading phase again, which is probably how I drifted away from taking it.
These days, the general recommendation is simply to take 5 grams/day.
Caffeine and creatine
Together, caffeine and creatine appear to have no negative effects on athletic performance and may even enhance power and strength. However, the combination may increase the likelihood of digestive discomfort and risk of dehydration.
Eric Cresseynbsp;weighed in...
"I distinctly remember that in one of my first graduate classes, our professor commented on how creatine was the most researched supplement in history and that the safety and efficacy data was resounding. In supplemental form, it had been on the scene in high level athletes for about a decade at that point, and the support for it was unwavering in the research community. In fact, this professor had been one of the lead authors on a meta-analysis that summarized in no uncertain terms that creatine worked great and was safe. At the time of that graduate class, I’d already been using creatine myself for two years, and I’m happy to report that now, 22 years of non-stop creatine usage later, I’m not dead!
Until I discover something that leads me to the contrary, I'm on board, too!
Recipe Of the Week
领英推荐
Parmesan Baked Sweet Potato Fries
This is one of my favorite things to make. These "fries" are a great accompaniment for just about everything!
I'd rather scrub the potatoes than peel them, especially since the peel is highly nutritious, too. Rather than take the time to cut matchstick size, I cut mine into wedges--fewer opportunities to slice my fingers.....
Sweet potatoes last a while in the pantry so keep some handy when you need an easy and delicious side dish--or just eat them by themselves!
2# sweet potatoes (about 2 medium-sized), peeled if desired
2 T. vegetable oil (or any high-heat oil)
2 t. sea salt
1 t. garlic powder
1 t. freshly-cracked black pepper
1/4 t. ground cayenne
1/2 C. freshly-grated Parmesan cheese(optional)
1/4 C. finely chopped fresh parsley
Preheat the oven to 425 degrees.
Carefully cut the potatoes into 1/4″ thin matchsticks or to your desired thickness and length. Place in a large bowl, and toss with the oil, salt, garlic powder, pepper, and cayenne until they're evenly coated. Spread the potatoes in a single layer on a parchment-covered baking sheet. (If your baking sheet is small, you may need to use two.)
Cook for 15-20 minutes, flipping the fries once or twice so they cook evenly. (Cooking times will vary based on the size and thickness of your fries.) Remove once they start to crisp and the edges slightly begin to brown. Immediately sprinkle with Parmesan cheese and parsley, and toss briefly to combine. Serve warm.
It's going to be a beautiful week. Enjoy!
Susan
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