THE BEST SPORTS SUPPLEMENT EVERYONE SHOULD BE TAKING

We are all familiar with the classic phrase, "The more things change, the more they stay the same." Well, it couldn't be more the case here, and it always applies when truth is being spoken. I rarely re-purpose content, and if I do, I'm adding in more information, but the advice below stems from a book I wrote nearly ten years ago. See here. What's not surprising is that literally the same advice being routinely advocated on social media platforms and across the web regarding creatine is nothing new. The only thing that's improved is that there is more information that has confirmed cognitive benefit for the supplement over the years, which I alluded to down below. With that being said, if your training, nutrition, and recovery/sleep are in order, then Creatine Monohydrate can provide an additional benefit to help you reach pretty much any training-related goal faster. Let's dive in...

Creatine Benefits

The debate over creatine's efficacy as a sports performance supplement continues. Fortunately, the evidence supporting creatine is there and then some. In case you are still wondering, creatine is a compound involved with the reproduction of ATP at high intensities within our working muscles. Creatine is mainly derived from meat sources such as beef, poultry, and fish. Our body has limits to how much creatine it can make each day, and one (1) gram is a common estimate. The amino acids arginine, glycine, and methionine collectively contribute to creatine production in the kidneys, liver, and pancreas. Much of the research for creatine can be referenced to Sol Orwell and his Reference Supplement Guide that he wrote a few years back. See here. The resource is absolutely remarkable and discusses hundreds of supplements and what the real research says about each potential supplement. In regard to creatine supplementation, there is conclusive evidence that creatine enhances power output, which is important for any type of athlete. There were several studies referenced on this front in his manual. 1

Creatine=Natural Muscle Mass Potential

The next area of study dealt with weight and lean mass gain. Creatine has been shown in research to elevate water in muscle cells, which will naturally create a swelling effect (i.e. intracellular swelling). Although the research noted that the effect was slight, it may cause increases in muscle growth since the body’s cells view this expansion of the cell membrane or shield as a threat to its image, and respond by increasing the size of the tissue to better tolerate the pressure and protect against any type of potential perceived tear. Moreover, increased power output due to creatine supplementation will naturally result in heavier workloads to be utilized, promoting increased muscle damage, which could positively impact muscle growth levels, since muscle damage, along with tension and fatigue, are the three foundations of muscle growth in past, present, and future scientific literature. Additionally, brain function may be enhanced with creatine supplementation according to recent research, so the supplement may exceed just the performance realm into areas of general health, which is pretty fascinating. The other notable category that needs to be addressed regarding creatine supplementation deals with how to administer the supplement and whether or not it is harmful to the kidneys. Research did show that creatine increases levels of creatinine, especially during the loading phase that I will discuss shortly, but this is not indicative of actual kidney damage. Furthermore, three referenced studies in Sol’s guide expressed no concern about lowered kidney function in healthy individuals. Honestly, GI discomfort and the potential for cramping are the only things I have witnessed in athletes supplementing creatine, and the research supports it for different reasons. On a final note, there are many available forms of creatine on the market today (i.e. ester, glutarate, etc.), but micronized monohydrate seems to be the most effective due mainly to a rapid absorption advantage.

DOSAGING GUIDELINES:

“Creatine monohydrate can be supplemented through a loading protocol. To start

loading, take 0.3g/kg bodyweight for 5-7 days, then follow with a minimum daily 0.03g/kg dose either for three weeks (if cycling) or indefinitely without requiring another load. For the average person, these doses tend to result in 20g taken during the loading phase and around 2g taken daily henceforth, although many users take 5g daily due to the low price of creatine and possibly more benefits; higher doses may be prudent for those with a high amount of muscle mass and high activity levels. There are many different forms of creatine available on the market, but creatine monohydrate is the cheapest and most effective form of creatine. Micronized creatine is easier to dissolve in water, which may make it easier to supplement. Creatine is usually taken daily. Side effects related to dosing are nausea, cramping, and diarrhea. These occur either when creatine is not taken with liquids, when too much of a dose is taken acutely, and can be attenuated by taking creatine with food.”2

SCIENTIFIC REFERENCES:

#1-107. Examine.com. Supplement-Goals Reference Guide. Examine.com, 2011.

#2-Masschelein, Evi, et al. “Dietary Nitrate Improves Muscle but Not Cerebral Oxygenation Status during Exercise in Hypoxia.” Journal of

Applied Physiology, vol. 113, no. 5, 2012, pp. 736–745., doi:10.1152/japplphysiol.01253.2011.