Articles Written by
Rehan Jalali
Supplementation Articles
Creatine Update
Creatine is one of the most widely used and effective
supplements on the market today proven in many clinical studies to
enhance lean body mass, increase strength, enhance energy levels,
and increase muscle size. Some newer research on creatine indicates
that combining creatine with protein and carbohydrates is as
effective for stimulating creatine uptake and retention in the
muscle tissue as taking creatine with carbohydrates alone.
Stimulating insulin release has been shown to enhance the transport
and uptake of creatine into the muscle tissue where it is used to
support the reproduction of ATP (energy) and enhance cell volume as
well as possibly buffer lactic acid. The study entitled “Protein and
carbohydrate-induced augmentation of whole body creatine retention
in humans” was published in the September 2000 issue of the Journal
of Applied Physiology (1) and showed that consuming 50 grams of
protein and 47 grams of carbohydrates with creatine was equally as
effective in terms of creatine absorption and retention as consuming
96 grams of carbohydrates alone with creatine. So the creatine,
protein, and carbohydrate combination actually makes for a great
post workout drink mix to enhance recovery and help prevent muscle
breakdown secondary to weight training.
Some other less recent studies on creatine have
shown that it can enhance aerobic endurance (2) as well as anaerobic
endurance. Up until this point, it was concluded that creatine only
enhanced short term explosive anaerobic activity but now this study
should prompt future research on the effects of creatine on aerobic
performance. Another study showed that creatine may directly enhance
the size of the muscle fibers themselves by causing direct
hypertrophy (3). Although this was an animal study, it does bring
about some interesting findings that will hopefully lead to future
human research in this area.
Creatine Magnesium Chelate
This is a new form of creatine on the market
and can be considered an advanced version. Magnesium is a
macromineral that has many synergistic effects with creatine. In
fact, ATP is actually found in the muscle cells bound to magnesium
for stability. Magnesium has been shown to enhance strength and
energy levels taken on it’s own. It is intimately involved in the
energy cycle and has cardio-protective effects as well. Creatine
monohydrate has been shown to be very effective in many studies,
however many users experience stomach discomfort due to lower
absorption rate and breakdown into it’s by-product creatinine in the
stomach. By creating a creatine magnesium chelate, creatine can be
protected from the harsh environment of the stomach acid and this
chelate can help prevent breakdown. It can also help enhance
absorption of creatine and decrease stomach discomfort which many
creatine users (and their friends) can appreciate. This chelation
provides a highly bioavailable form of creatine and magnesium. Some
initial research shows it is better absorbed and tolerated than
traditional creatine monohydrate. It also mixes well in water. There
have been no side effects shown with this compound at the
recommended doses and it shows excellent promise for the future of
creatine.
The science of sports supplementation has come
a long way. There are a lot of new compounds and current compounds
being reviewed evaluated by researchers and there’s a lot of new
information on this subject to come. Stay tuned!
References:
1. Steenge GR, et al., “Protein and carbohydrate-induced
augmentation of whole body creatine retention in humans,” J Appl
Physiol 2000 Sept., 89 (3): 1165-1171.
2. Rico-Sanz J, et al., “Creatine enhances oxygen uptake
and performance during alternating intensity exercise,” Med Sci
Sports Exerc 2000 Feb., 32 (2): 379-385.
3. Dangott B., et al., “Dietary creatine monohydrate
supplementation increases satellite mitotic activity during
compensatory hypertrophy,” Int J Sports Med 2000 Jan., 21
(1): 13-16.
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