As we step into the year 2024, creatine has solidified its place as a powerhouse in the fitness industry and sports world, widely known for its role in the ATP-PC energy system and as one of the few effective supplements to increase performance output. Creatine has become a staple for athletes pursuing performance gains and quicker recovery from intense workouts. While its benefits for physical prowess are well documented, what often goes unnoticed is creatine's remarkable potential to improve cognitive function.
The Brawn: Performance and Recovery
Why Athletes Should Supplement Creatine?
Athletes engaging in anaerobic activities stand to gain significant benefits from incorporating creatine supplementation into their regimen. Whether participating in sprinting or weightlifting, the inclusion of creatine can lead to improvements in strength, endurance, repeatability, and overall body composition [5].
It all sounds promising, doesn't it? However, it's crucial to understand that this process is not instantaneous. Upon digestion and entry into the bloodstream, the majority of the supplemented creatine—around 95%—is absorbed by the muscles. The stored creatine is then phosphorylated to form Phosphocreatine (PCr), a vital role in the production of adenosine triphosphate (ATP). ATP, often likened to "energy currency" in the body, plays a crucial role in transferring energy between cells. Once you've spent your ATP limit, it's necessary to replenish it. To maintain a well-stocked energy currency (saturating your PCr stores), consistent daily supplementation is key. Over weeks and months of creatine use, noticeable increases can be observed in aerobic capacity, repeated power bouts, strength gains, and, with proper nutrition, even the emergence of an ab or two.
Regardless of the type of athlete you are—wrestling and football, or basketball, volleyball, and soccer—creatine can enhance your capacity to handle increased training workloads [2]. Whether aiming for peak performance or seeking an edge in recovery, creatine seamlessly integrates into any athlete's training program.
What is the Optimal Dose?
When determining the ideal dosage of creatine monohydrate, traditional protocols typically recommend a loading phase of around 20g/day for the first 5 days, succeeded by a maintenance phase spanning from 1-10g daily in the following weeks or months, however the high doses can sometimes lead to GI discomfort [1]. Newer research suggests an alternative strategy, indicating that a loading phase may not be necessary if a consistent daily intake of 5g/day is maintained, showing comparable effectiveness [3].
As for the concept of "cycling" or taking breaks from creatine supplementation, existing research has not indicated any adverse effects associated with its long-term use. To simplify the approach, the key is consistency—incorporate creatine into your daily routine to ensure you never miss out on its potential benefits. If, however, you decide to take breaks, a strategic period could align with the post-season, resuming creatine intake as the off-season training begins, but this is not necessary.
Simply put, if you’re looking for a supplement to help improve performance on and off the field, creatine would be at the top of the list. Find a method that best fits your lifestyle, stay consistent, and reap the benefits!
The Brain: Health and Protective Properties
Protection of the Brain
Current research has revealed potential as a neuroprotective agent, particularly in mitigating post-concussion symptoms [4]. For athletes at risk or diagnosed with a concussion, creatine can assist the brain in replenishing drained energy. The Journal of Neurotrauma presents evidence that creatine acts as an antioxidant for the brain, combating oxidative stress and inflammation caused by TBIs [1].
The potential of creatine to reduce brain lesion volumes, increase ATP levels, and enhance mitochondrial membrane potential indicates its ability to replenish cellular energy after a "TBI-induced energy crisis." Ongoing research is paving the way for more than just physical health benefits when supplementing creatine. At the very least, consider the brain benefits as an added bonus!
Memory and Attention
Beyond its protective role, creatine shows promise in enhancing cognitive performance [6]. Creatine has demonstrated the ability to improve short-term memory and intelligence/reasoning and again, studies suggest a daily dosage of 5g [1]. With a growing body of research showcasing its cognitive benefits, it's no surprise that creatine is highly recommended, especially for athletes who strive for excellence in both physical and cognitive function.
Conclusion: A Collaboration of Strength and Mind
In conclusion, as we navigate the evolving landscape of fitness and sports, creatine emerges not just as a muscle supplement but as a holistic performance enhancer, catering to both strength and mind. The mutual relationship between physical and cognitive benefits makes creatine an indispensable tool for athletes committed to achieving excellence on all fronts. As science continues to unveil its multifaceted benefits, creatine remains a key player in the pursuit of athletic performance and overall well-being. So, whether you're lifting weights or challenging your mental faculties in sport, creatine stands to improve the harmonious synergy between brain and brawn.
Looking for a reliable source of creatine? Check out my XISP shop at Thorne: (https://www.thorne.com/u/xisp)
References:
Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, crossover trial. Journal of Psychopharmacology, 17(3), 259–263.
Sullivan, P. G., Geiger, J. D., Mattson, M. P., & Scheff, S. W. (2000). Dietary supplement creatine protects against traumatic brain injury. Annals of Neurology, 48(5), 723–729.
Riesberg LA, Weed SA, McDonald TL, Eckerson JM, Drescher KM. Beyond muscles: The untapped potential of creatine. Int Immunopharmacol. 2016 Aug;37:31-42.
Vagnozzi, Roberto MD; Signoretti, Stefano MD, PhD; Floris, Roberto MD; Marziali, Simone MD; Manara, Massimo MD; Amorini, Angela M. PhD; Belli, Antonio MD, PhD; Di Pietro, Valentina PhD; D'Urso, Serafina PhD; Pastore, Francesco S. MD; Lazzarino, Giuseppe PhD; Tavazzi, Barbara PhD. Decrease in N-Acetylaspartate Following Concussion May Be Coupled to Decrease in Creatine. Journal of Head Trauma Rehabilitation 28(4): p 284-292, July/August 2013.
Yáñez-Silva A, Buzzachera CF, Piçarro IDC, Januario RSB, Ferreira LHB, McAnulty SR, Utter AC, Souza-Junior TP. Effect of low dose, short-term creatine supplementation on muscle power output in elite youth soccer players. J Int Soc Sports Nutr. (2017 Feb 7).
Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173.
About the Author:
Nathan Albright is owner of XI Sports Performance, where he works with youth, high school, and college level athletes offering a wide variety of training with various sports, including: Soccer, Football, Basketball, Baseball, Volleyball and more. Nathan has a BSc. in Exercise Kinesiology from the University of Toledo, and currently resides in Northwest Ohio.
A very thought provoking post. I best get myself some creatine!