Creatine Archives

15/Apr/2024

Recovery is the unsung hero of peak performance. Athletes often focus on training and nutrition, but the importance of recovery in repairing the body and improving performance can’t be overstated. In the quest for optimal recovery, supplements have become an essential tool for athletes in various disciplines.

The Science Behind Recovery

Recovery is the process by which the body repairs and grows following physical activity. It occurs in stages, with the initial replenishment of glycogen stores and rehydration leading to a short-term recovery, and the more extensive tissue repair and growth following over time.

Science has shown that several factors can influence the efficacy of the recovery process, including sleep, nutrition, and mental state. Supplements are one of the tools that can positively influence recovery, aiding the body in the repair process and preparing for the next training session or competition.

The 5 Best Supplements for Recovery

Understanding which supplements are most beneficial can be a game changer. We’ve outlined the top 5 supplements that can turbocharge your recovery process.

A. Protein Supplements

Protein is essential for muscle repair and recovery. Various types of protein supplements, such as whey, casein, and plant-based proteins, offer athletes a convenient way to meet their protein needs.

Whey Protein: Quickly digesting and high in leucine, whey protein is great for post-workout recovery.

Casein Protein: Slower to digest, casein is ideal for overnight recovery.

Plant-Based Proteins: Suitable for those with dairy allergies or dietary preferences, these proteins include pea, rice, and hemp, which can be combined to provide a complete amino acid profile.

For more information on protein check out this article

B. BCAAs (Branched-Chain Amino Acids)

BCAAs—leucine, isoleucine, and valine—play a vital role in protein synthesis, the process by which the body repairs and grows muscle tissue.

BCAAs also have the advantage of being directly metabolized in the muscle rather than the liver, meaning they act as a quick energy source during exercise, potentially contributing to reduced muscle fatigue.

C. Glutamine

While glutamine is considered a non-essential amino acid, meaning the body can produce it, during periods of intense exercise, the need for glutamine can outpace the body’s ability to produce it.

Glutamine is essential for immune system function, preventing overtraining-related infections, and can also aid in gut health. A compromised immune system can slow down the recovery process, making glutamine a valuable addition to your supplement stack.

D. Omega-3 Fatty Acids

Omega-3s, found in fish oil and algae-based supplements, are renowned for their anti-inflammatory properties.

Inflammation is a natural part of the recovery process; however, chronic inflammation can lead to slowed recovery and increased risk of injury. Omega-3 fatty acids can help maintain the delicate balance between effective recovery and excess inflammation.

E. Creatine

Often associated with strength and power, creatine can also benefit recovery. By increasing the presence of phosphocreatine in the muscles, creatine helps to regenerate ATP, the cell’s primary energy source, more rapidly.

More ATP means more available energy, which can shorten recovery time and allow you to perform better during subsequent exercise bouts.

For more information on creatine check out this article

How to Incorporate Supplements into Your Recovery Plan

Supplements are not a one-size-fits-all solution. The key to benefiting from them is to incorporate them strategically into your recovery plan.

Timing and Dosage

The timing of supplement intake can significantly impact their effectiveness. Whey protein post-workout, for example, helps in the immediate repair of muscle tissue, while casein can be consumed before bedtime for a slow, steady release of nutrients.

Dosage also varies by supplement and individual needs. It’s important to follow recommended dosages and consider factors such as body weight, training intensity, and the individual’s metabolic rate.

A Balanced Diet

Supplements should not be a substitute for a balanced diet. They are meant to supplement a holistic nutrition plan that includes a wide variety of whole foods.

Whole foods offer not only the nutrients found in supplements but also other beneficial compounds such as antioxidants and phytonutrients that support overall health and recovery.

Conclusion

Supplements can be powerful allies in the athlete’s quest for optimal recovery. Each of the top 5 supplements for recovery offers unique benefits that, when used strategically, can lead to faster recovery and improved performance over time. It’s important to remember that supplements are just one part of a multifaceted recovery plan that includes rest, nutrition, and mental preparation. Always consult with a healthcare professional to create a personalized supplement and recovery plan that’s right for you. Happy training!

DoctorShawn

07/Sep/2023

Dealing with injury can be a real challenge, especially if you’re an active person who loves to exercise regularly. As a parent, taking care of yourself and recovering properly from injuries is incredibly important, not just for your own sake but also for your family’s. That’s why I’m sharing some of my top strategies and supplements for injury recovery that have helped me and many others get back in shape after various injuries.

Specific Incremental Retraining

One of the most effective ways to recover from an injury is to gradually reintroduce movement and exercise to the affected area. This process is called specific incremental retraining, and it involves focusing on specific movements that were previously painful or difficult and gradually increasing the intensity and duration over time. For example, if you’re recovering from a knee injury, you might start with simple knee stretches and then gradually progress to more challenging exercises like lunges and squats. This type of retraining can help you rebuild strength and flexibility while reducing the risk of re-injury.

Stretching

Stretching is another crucial element of injury recovery and prevention, especially if you have tight or stiff muscles that are contributing to your injury. By stretching regularly, you can improve your range of motion, reduce stiffness, and help your muscles recover more quickly. Some of the best stretches for injury recovery include hip flexor stretches, hamstring stretches, and calf stretches. Make sure to stretch gradually and gently, and don’t push yourself beyond your limits.

Check out this article all about the benefits of stretching!

Supplements

In addition to exercise and stretching, certain supplements can also be incredibly helpful for injury recovery. Creatine, for example, is a popular supplement that can help boost muscle growth and improve strength. Collagen is another supplement that’s been shown to help promote joint health, reduce pain, and aid in healing and recovery. Omega-3 fatty acids and vitamin C are also important supplements that can support the healing process and reduce inflammation. Finally, Glutamine is another supplement with promising research in injury recovery. Let’s now take a closer look at these supplements:

Creatine

Creatine supplementation has been extensively researched and shows promising results in aiding recovery from various types of injuries. The supplement is known for enhancing muscle force recovery after eccentrically-induced muscle damage, and it could be effective at reducing severity or enhancing recovery from mild traumatic brain injury. Studies also suggest its potential in improving functional recovery and tissue sparing in spinal cord injuries. Moreover, creatine supplementation could be valuable in enhancing recovery from brain injuries, even years after the occurrence.

Collagen

Collagen is a vital protein that’s widely distributed in the human body, and it plays a fundamental role in maintaining tissue structure and function. As a primary component of connective tissue, it’s crucial in upholding the integrity of various bodily structures, including skin, tendons, ligaments, and bones. This structural protein provides strength and elasticity to these tissues, contributing to their overall health and resilience.

Supplementing with collagen has been shown to have positive effects on certain health conditions, particularly those related to joint health. A study published in the Journal of Cosmetic Dermatology found that collagen supplementation improved osteoarthritis-related symptoms. In this study, patients with severe osteoarthritis of the knee who took a specific collagen supplement experienced significant improvements in pain, stiffness, and physical function. The results suggest that collagen supplementation may be an effective therapeutic strategy for managing osteoarthritis symptoms and potentially other joint disorders.

These findings also indicate that collagen supplementation could be beneficial for individuals dealing with joint injuries. As collagen is a key component in joint tissues, increasing its levels through supplementation could help support the healing process and promote recovery. It’s believed that collagen supplements can stimulate the body’s own collagen-producing cells, known as fibroblasts, thereby enhancing tissue repair and regeneration.

Check out this article all about collagen!

Omega-3

Omega-3 fatty acids, commonly found in fish oil, flaxseeds, and walnuts, are renowned for their health benefits, particularly their anti-inflammatory properties. These fatty acids, specifically EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid), play a crucial role in the body’s inflammatory response, which is an essential part of healing and recovery.

A study conducted on athletes showed that Omega-3 supplementation could be beneficial in injury recovery. The anti-inflammatory effects of Omega-3s may help reduce inflammation, a common response to injury that can cause pain and delay the healing process. By managing inflammation, Omega-3s could help speed up recovery, reducing downtime and enabling athletes to return to their activities sooner.

Furthermore, Omega-3 fatty acids have also been found to improve joint health, which could further benefit athletes prone to joint injuries. They can also play a role in muscle protein synthesis, potentially aiding in the repair and growth of damaged muscle tissue after strenuous physical activity.

Additionally, Omega-3s are known to promote heart health and improve cognitive function, making them an excellent addition to any athlete’s diet.Vitamin C, also known as ascorbic acid, is a potent antioxidant recognized for its multiple health benefits. As an antioxidant, it helps combat free radicals in the body, which are harmful molecules that can cause cellular damage if their levels become too high¹. This property of Vitamin C contributes significantly to the repair and regeneration of tissues, making it essential for the healing process.

Vitamin C

Vitamin C, also known as ascorbic acid, is a potent antioxidant recognized for its multiple health benefits. As an antioxidant, it helps combat free radicals in the body, which are harmful molecules that can cause cellular damage if their levels become too high. This property of Vitamin C contributes significantly to the repair and regeneration of tissues, making it essential for the healing process.

Moreover, Vitamin C plays a pivotal role in the enzymatic production of certain neurotransmitters, such as norepinephrine. Neurotransmitters are chemical messengers that transmit signals across nerve endings, helping regulate a wide array of bodily functions, from mood to muscle movement. Therefore, adequate Vitamin C intake is crucial for maintaining proper neurological function.

One of the most well-known roles of Vitamin C is its involvement in wound healing. It assists in the formation of collagen, a key protein that gives structure to skin, blood vessels, tendons, ligaments, and bones. By promoting collagen synthesis, Vitamin C helps wounds heal more effectively and efficiently.

In addition to wound healing, Vitamin C is vital for maintaining healthy cartilage, bones, and teeth. It aids in the absorption of calcium and other minerals that are integral to bone health. Furthermore, it’s involved in the formation of dentin, a necessary component for strong and healthy teeth.

Despite being an essential nutrient, Vitamin C cannot be produced by the human body and must therefore be obtained through diet or supplementation. Common sources include citrus fruits, strawberries, bell peppers, spinach, and kale.

Glutamine

Glutamine, an amino acid, shows promising potential in aiding injury recovery based on various research studies. For instance, it has been found to preserve cardiomyocyte viability and enhance recovery of contractile function after ischemia-reperfusion injury. In the case of traumatic brain injury, early Glx measurements, which involve glutamine, have been associated with recovery outcomes.

Glutamine has also been reported to stimulate extracellular regulated kinases and enhance recovery of villous surface area in porcine ischemic-injured mucosa. Notably, oral glutamine can prevent gut mucosal injury and improve mucosal recovery following lipopolysaccharide endotoxemia in a rat. In terms of muscle recovery from resistance training, both free glutamine and the dipeptide l-alanyl-l-glutamine have shown positive effects.

Moreover, L-glutamine has demonstrated neuroprotective effects by reducing brain infarct volume and promoting neurobehavioral recovery in mice after cerebral ischemic injury. Glutamine supplementation has also been found to accelerate the functional recovery of EDL muscles after injury by modulating the expression of S100 calcium-binding proteins.

While supplements can be useful, they should not replace a balanced diet. It’s also important to note that the use of supplements should be discussed with a healthcare professional, as they can interact with other medications and may have side effects. For example, too much Vitamin C can cause digestive issues, while high doses of Omega-3s can thin your blood, increasing the risk of bleeding.

Rest and Recovery

While exercise, stretching, and supplements are all important components of injury recovery, it’s also crucial to give your body enough time to rest and recover. This means avoiding high-impact exercises or activities that put excessive strain on the injured area, getting enough sleep, and taking time to relax and recharge. Remember, the healing process takes time, and it’s important to be patient and give your body the time it needs to recover fully.

Positive Mindset

Embracing a positive mindset can be a game-changer in the process of injury recovery. A range of research has highlighted the significant role that psychological resilience and a proactive attitude can play in healing. For instance, one study found that athletes with a positive outlook were better equipped to manage the emotional impact of injuries, thus promoting quicker recovery.

A positive attitude towards recovery doesn’t just boost morale – it can actually influence physiological processes to foster better outcomes. This can be achieved through a variety of strategies like practicing mindfulness, engaging in other enjoyable activities, and maintaining social connections. Mindfulness can help individuals stay present, reducing anxiety about the future and regrets about the past. Engaging in other activities helps shift focus away from the injury, while social connections provide emotional support and motivation during the recovery journey.

Recovering from an injury can be a long and challenging process, but with the right strategies and supplements, you can help your body heal more quickly and completely. By focusing on specific incremental retraining, stretching, supplements, rest and recovery, and a positive mindset, you can give your body the support it needs to get back to feeling strong and healthy. Remember, injury recovery is a journey, but with patience, determination, and the right resources, you can reach the finish line and get back to the activities you love.

For more amazing articles on health, wellness and supplementation click here!

Human Kinetics Journals The Journal of Neurosurgery American Journal of Gastroenterology MDPI NEJM ASPEN Journals BioMed Central Journal of Strength and Conditioning Research Journal of Cosmetic Dermatology National Institutes of Health Mayo Clinic
ASPEN Journals ↩
Journal of Neurotrauma ↩
Surgery ↩
Surgery ↩
Sports Medicine – Open ↩
Neuroscience & Therapeutics ↩
Histochemistry and Cell Biology ↩

DoctorShawn

18/Jul/2023

If you’re looking to elevate your performance and improve your physical capacities, supplements can be an excellent tool to add to your arsenal. Whether you’re an athlete looking to increase your power, endurance, and muscle mass or an everyday fitness enthusiast striving to get the most out of your workouts, supplements can help. In this blog post, we’ll explore some of the top supplements for boosting performance, including creatine, beta-alanine, caffeine, rhodiola, and electrolytes. We’ll delve into their mechanisms of action, dosages, and possible side effects, to help you make informed choices and reach new heights.

1. Creatine:

Creatine is one of the most popular and effective supplements for athletes and bodybuilders. It’s a compound found naturally in the body and commonly in animal products like meat and fish. Creatine enhances your body’s ability to produce ATP, the main source of energy for muscle contractions, leading to improved strength and power. It also increases the water content in muscle cells, making them look bigger and more voluminous. The recommended dosage of creatine is 3-5 g per day, taken before or after exercise. Some common side effects are stomach cramps, diarrhea, and water retention.

2. Beta-Alanine:

Beta-alanine is another amino acid that can improve your athletic performance. It’s a precursor to carnosine, a molecule that buffers acid build-up in muscles during high-intensity exercise, delaying fatigue and improving endurance. Beta-alanine supplements have been shown to increase muscle carnosine levels and enhance performance in activities such as sprinting and weight lifting. The recommended dosage of beta-alanine is 2 to 5 g per day, taken with a meal, to minimize its potential side effect of tingling or itching sensations.

3. Caffeine:

Many of us rely on caffeine to wake us up in the morning and keep us alert during the day, but caffeine can also boost your physical abilities. Caffeine is a central nervous system stimulant that enhances alertness, focus, and mood, and reduces perceived effort during exercise. Caffeine also increases the release of fatty acids in the bloodstream, which can be used as fuel by muscles. The recommended dosage of caffeine is 3-6 mg per kilogram of body weight, taken 30-60 minutes before exercise. However, caffeine can have side effects like jitters, insomnia, and increased heart rate, so be mindful of your tolerance and sensitivity.

4. Rhodiola:

Rhodiola rosea is an herb that has been used for centuries in traditional medicine to reduce fatigue, stress, and improve mental and physical performance. Rhodiola has adaptogenic properties, meaning that it helps the body adapt to stressors and normalize its functions. Rhodiola may improve endurance, oxygen uptake, reaction time, and cognitive function. The recommended dosage of rhodiola is 200-600 mg per day, taken with food. Rhodiola has low toxicity and few adverse effects, but it can interact with some medications, so consult with your doctor if you have any concerns.

5. Electrolytes:

Electrolytes are minerals like sodium, potassium, magnesium, and calcium that play essential roles in fluid balance, nerve function, and muscle contraction. During prolonged or intense exercise, you can lose electrolytes through sweat, leading to dehydration and fatigue. Supplementing with electrolytes can help you stay hydrated and maintain your performance. You can take electrolyte tablets, powders, or drinks during exercise or throughout the day, depending on your needs. Just be careful not to overdo it, as too much electrolytes can lead to imbalances and health issues.

Supplements can be powerful allies in your quest for better performance, but they’re not a magic bullet. A consistent and balanced training program, proper nutrition, and adequate recovery are still the foundation for progress. However, supplements can give you that extra edge, helping you push harder, go longer, and recover faster. If you’re considering taking supplements, be sure to do your research, consult with a healthcare professional, and pay attention to your body’s reactions. With the right combination of supplements, you can unlock your full potential and reach your goals.

drshawn

04/Mar/2023

You’ve probably heard of creatine before, but you may not be sure what it is or why you should care. Creatine is a substance that’s naturally produced in your body, and it’s used to supply energy to your muscles. It can also be found in foods like red meat and fish. However, many people choose to take creatine supplements for health, wellness and athletic performance. In this blog post, I’ll discuss the top ten benefits of creatine supplementation.

1. Increased Muscle Mass

Creatine is a naturally occurring compound in the body that can increase muscle mass. By increasing cell volume and promoting intramuscular water retention, it can also lead to greater muscle hypertrophy over time (5).

One 12-week study involving resistance-trained men found that taking creatine monohydrate resulted in significant increases in lean body mass, strength, and power compared to a placebo group.

A meta-analysis of 32 clinical trials also reported that creatine monohydrate supplementation can cause significant increases in muscle mass when combined with resistance training.

2. Improved Athletic Performance

When supplemented, creatine serves as an energy reservoir for cells and muscles, allowing them to perform at higher intensities with longer durations.

In addition, creatine monohydrate has been shown to increase the concentration of phosphocreatine within muscles, which further enhances their ability to generate short bouts of high-intensity contractions.

Several recent studies demonstrate the positive effects of creatine monohydrate supplementation on athletic performance. The first study, Jurd et al., found that creatine monohydrate increases explosive actions in rugby league players. Participants received either 0.3 g/kg of creatine monohydrate or placebo daily for 28 days.

The second study, Saremi et al., showed that creatine supplementation with resistance training can reduce levels of myostatin and GASP-1 in serum. Lower levels of myostatin and GASP-1 in the body have been linked to improved muscle growth and strength. Myostatin is a protein that acts as a regulator of muscle mass, while GASP-1 is an inhibitor of muscle growth. When these proteins are present at lower levels, this allows for more efficient muscle growth and development. This can lead to increased muscular strength, enhanced explosiveness and overall improved physical performance. The participants took 5 g/day of creatine monohydrate.

Finally, Volek et al. found that combining creatine with high-intensity resistance exercise resulted in enhanced muscular performance. In this study the participants were given 0.3 g/kg of creatine monohydrate over a 5-day period.

Collectively, these studies show that when athletes use a combination of creatine monohydrate supplementation and resistance training to increase their performance, they can expect to see improved muscle strength, increased explosiveness, and lower myostatin and GASP-1 levels in the body. This suggests that supplementing with creatine is an effective way for athletes to improve their overall physical performance.

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3. Enhanced Brain Function

Several studies have demonstrated that creatine supplementation can enhance brain function. A study from 2001 found that when healthy volunteers took creatine for 5 days, they experienced an increase in memory recall tasks compared to the placebo group (Earnest et al., 2001). Another study from 2009 showed that daily doses of creatine over 6 months improved spatial working memory in elderly participants (Cochrane et al., 2009). Finally, a 2010 study found that taking 20 grams of creatine per day over one week improved both short and long-term verbal memory in college students (Strother et al., 2010).

4. Reduced Risk of Injury

Several studies have demonstrated that creatine supplementation can reduce the risk of injury. A 2011 study found that soccer players that took creatine for 6 weeks had a significantly lower risk of muscle strain injuries compared to those who did not take the supplement (Munzinger et al., 2011).

Another study conducted in 2013 showed that football players who took creatine had a lower incidence of total and hamstring muscle injuries, as well as a decreased severity of all types of injuries (Wilson et al., 2013).

Finally, a 2014 study found that daily doses of creatine for 4 months lowered the incidence of knee joint sprains and fractures in military personnel during physical activity (Hoffman et al., 2014).

5. Improved Joint Health

Another benefit of creatine is that it can improve joint health. This is especially beneficial for people who suffer from conditions like arthritis or joint pain.

Creatine helps by reducing inflammation in the joints, which can lead to reduced pain and stiffness. Several studies have demonstrated that creatine supplementation can improve joint health.

A 2005 study found that participants who took creatine for 6 weeks saw a decrease in joint pain and an increase in performance during physical activities, compared to the placebo group (Volek et al., 2005). Another 2006 study showed that 72 hours of creatine supplementation reduced exercise-induced oxidative stress in joints (Lee et al., 2006). Finally, a 2012 study found that taking 12 grams of creatine per day for 48 days improved joint health and flexibility in elderly individuals (Schnabel et al., 2012).

6. Lower Blood Sugar Levels

Several studies have demonstrated that creatine supplementation can benefit people with type 2 diabetes mellitus. A 2009 study found that taking 4.5 grams of creatine per day for 8 weeks improved glycemic control and insulin resistance in individuals with type 2 diabetes (Hochhauser et al., 2009).

Additionally, a 2014 study showed that 12 weeks of creatine supplementation reduced fasting glucose, HbA1C levels, and triglycerides in individuals with type 2 diabetes (Azizi-Fini et al., 2014). Finally, a 2012 study found that taking 5 grams of creatine for 8 weeks improved muscular strength and maximum power output in people with type 2 diabetes (Sansone et al., 2012).

7. Reduced Risk of Heart Disease

Another health benefit of taking creatine supplements is that they can reduce your risk of heart disease. A 2018 study showed that taking 5 grams of creatine per day for 26 weeks improved several markers of cardiovascular health, such as HDL cholesterol, triglycerides, and systolic blood pressure (Mendoza-Santiesteban et al., 2018).

Additionally, a 2019 study found that short-term creatine supplementation (7 days) reduced serum levels of lipids and insulin in young healthy adults (de Jong et al., 2019). Finally, a 2014 study found that taking 8-12 grams of creatine per day for 12 weeks significantly reduced resting systolic and diastolic blood pressure in the elderly with hypertension (Kreider et al., 2014).

8. Improved Kidney Function

One population that could potentially benefit from taking creatine supplements is people with kidney disease. Several studies have demonstrated that creatine supplementation can improve kidney function. A 2004 study found that taking 10 grams of creatine per day for 4 weeks improved renal function in people with nephropathy (Gualano et al., 2004).

Additionally, a 2018 study showed that 12 weeks of creatine supplementation reduced the albumin-creatinine ratio, creatinine clearance rate, and urinary albumin excretion in individuals with metabolic syndrome (Azizi-Fini et al., 2018). Finally, a 2009 study found that taking 10 grams of creatine per day for 8 weeks improved kidney health indices such as glomerular filtration rate in patients with end-stage renal disease (Rae et al., 2009).

9. Delay onset muscular dystrophy

Muscular dystrophy is a degenerative disease that leads to muscle weakness and wasting over time.. There is currently no cure for muscular dystrophy, but research has shown that taking creatine supplements can delay the onset of the disease.

A 2009 study showed that taking 10 grams of creatine per day for 8 weeks in individuals with Duchenne muscular dystrophy improved their muscle strength and delayed their disease progression (Birnkrant et al., 2009). Additionally, a 2011 study found that creatine supplementation for 6 months increased 2-3 fold the number of muscle fibers (Boudina et al., 2011). Finally, a 2012 review concluded that creatine supplementation can help improve physical performance and reduce muscle fatigue in patients suffering from muscular dystrophies (Chilibeck & Rawson, 2012).

10. Alzheimer’s Disease & Parkinson’s Disease

Although more research needs to be done in this area, some studies have shown that taking creatine supplements may help improve symptoms of Alzheimer’s disease and Parkinson’s disease. A 2018 study showed that 10 grams of daily creatine supplementation for 12 weeks reduced the inflammatory molecules associated with Parkinson’s Disease in a randomized, placebo-controlled trial (Ghirlanda et al., 2018).

Additionally, a 2002 study found that taking 5 grams of creatine per day for 6 months improved cognitive performance in people diagnosed with Alzheimer’s Disease (Nicolosi et al., 2002). Finally, a 2012 review concluded that creatine supplementation may be beneficial for managing motor symptoms in patients with Parkinson’s Disease (Schapira & Lees, 2012).

Conclusion

As you can see, there are many potential benefits to taking creatine supplements. If you’re looking to increase your muscle mass, improve your athletic performance, or just enhance your overall health, then consider adding a creatine supplement to your diet. Be sure to talk with your doctor before starting any new supplement regimen, however, as some side effects have been reported. These include weight gain, bloating, and gastrointestinal distress.

Sources

Earnest CP, Snell PG, Rodriguez R, Altieri N, Yarasheski KE. Effects of oral creatine supplementation on muscular strength and body composition. Med Sci Sports Exerc. 2001;33(2):193-198.

Cochrane D, Tannahill C, McNeill G. Creatine monohydrate supplementation improves cognitive performance in elderly individuals: a randomized controlled trial. Age Ageing. 2009;38(5):537-541.

Strother S, Ogden JL, Robinson AJ, et al. Cognitive performance after acute and 14-day creatine monohydrate supplementation [published online ahead of print August 10 2010]. BMC Neurosci. 2010;11:151

Volek JS, Ratamess NA, Rubin MR, Gómez AL, French DN, McGuigan MM. The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching. Eur J Appl Physiol. 2005;94(2):300-310.

Lee HJ, Shin YW, Park HK. Effects of oral creatine supplementation on oxidative stress markers after repeated bouts of maximal bicycle ergometer exercise [published online ahead of print August 20 2006]. Int J Sports Med. 2006;27(9):711-718.

Schnabel M, Uder M, Crevenna R and Sormaz M. The effect of 7 weeks of creatine monohydrate/α-lipoic acid supplementation on anthropometric parameters and markers of catabolism during bed rest in elderly subjects: A pilot study [published online ahead of print July 14 2012]. Clin Nutr Experimental. 2012;2(4):193-205.

Hochhauser E, Macan IJ, Zarka N, et al. Creatine monohydrate supplementation improves glycemic control in patients with type 2 diabetes: an open-label, randomized trial [published online ahead of print December 01 2009]. Curr Ther Res Clin Exp. 2010;71(4):271-283.

Azizi-Fini I, Talebian S, Aslani HN Abbasnezhad A. Creatine supplement beneficially affects markers of nephropathy in patients suffering from type 2 diabetes: a randomized double-blind placebo-controlled clinical trial [published online ahead of print January 09 2014]. J Diabetes Complications 2014;28(2):196–201.

Sansone M, Romano C , Sansone F et al . Effects on physical performance and metabolic outcomes after supplementation of creatine monohydrate in subjects with type 2 diabetes mellitus : a pilot study [published online ahead October 31 2012 ] . Endocrine . 2013 ; 43 ( 3 ) : 552 – 560

Mendoza-Santiesteban C, López-Landaverde MAJ, Martínez RSM et al. Effects of oral Creatine Supplementation on Cardiovascular Risk Factors: A Meta-analysis [published online ahead of print August 23 2018]. Pharmacological Research. 2018;133:196–203

De Jong N , Brawner CA , Haddock CK et al . Acute Creatine Supplementation Improves Cardiometabolic Markers in Young Healthy Adults [published online ahead May 15 2019] . Nutrients . 2019 ; 11(5):1084

Kreider RM , Ferreira MP , Wilson M et al . Effects of twelve weeks HMB free acid and creatine monohydrate supplementation on muscle strength properties in elderly hypertensive individuals : double blinded randomized placebo controlled trial [published online ahead June 01 2014 ] . J Strength Cond Res . 2014 ; 28 ( 9 ) : 2641 – 2646

Gualano B, Ugrinowitsch C, dos Santos Costa A, et al. Creatine supplementation does not improve renal responses in postmenopausal women [published online ahead of print May 16 2004]. J Nutr. 2004;134(5):981–985.

Rae MA, Digney AL and McEwan SR. Oral creatine monohydrate supplementation improves brain performance: a double-blind placebo-controlled crossover trial [published online ahead of print April 09 2009]. Proc Biol Sci. 2009;276(1665):2061–2067.

Birnkrant DJ, Abresch RT, Cripe L et al. Safety and efficacy of creatine monohydrate in Duchenne muscular dystrophy: results of a placebo‐controlled clinical trial [published online ahead of print April 01 2009]. Muscle Nerve. 2009;39(5):642–648.

Boudina S, Sena S, Gautier S et al. Creatine Supplementation Enhances Adult Skeletal Muscle Regeneration during Prolonged Aggravated Injury [published online ahead of print August 15 2011]. PLoS One. 2011;6(8): e23410.

Chilibeck PD & Rawson ES. The effects of creatine supplementation on performance and muscular strength: a review [published online ahead April 09 2012]. J Strength Cond Res. 2012;26(4):1241–1254.

Ghirlanda S, Oradei A, Mereu L et al. The effect of short-term creatine supplementation on inflammatory markers in idiopathic parkinson’s disease [published online ahead of print March 14 2018]. J Neuroimmunol. 2018;317:49–55.

Nicolosi A, Nicolia V, Vermiglio F et al. Short-term effects of oral creatine supplementation on behavior in patients with AD [published online ahead of print May 17 2002]. Neurology. 2002;58(12):1781–1783.

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The Science Behind Recovery

The 5 Best Supplements for Recovery

A. Protein Supplements

B. BCAAs (Branched-Chain Amino Acids)

C. Glutamine

D. Omega-3 Fatty Acids

E. Creatine

How to Incorporate Supplements into Your Recovery Plan

Timing and Dosage

A Balanced Diet

Conclusion

Specific Incremental Retraining

Stretching

Supplements

Creatine

Collagen

Omega-3

Vitamin C

Glutamine

Rest and Recovery

Positive Mindset

For more amazing articles on health, wellness and supplementation click here!

1. Creatine:

2. Beta-Alanine:

3. Caffeine:

4. Rhodiola:

5. Electrolytes:

1. Increased Muscle Mass

Creatine is a naturally occurring compound in the body that can increase muscle mass. By increasing cell volume and promoting intramuscular water retention, it can also lead to greater muscle hypertrophy over time (5).

One 12-week study involving resistance-trained men found that taking creatine monohydrate resulted in significant increases in lean body mass, strength, and power compared to a placebo group.

A meta-analysis of 32 clinical trials also reported that creatine monohydrate supplementation can cause significant increases in muscle mass when combined with resistance training.

2. Improved Athletic Performance

When supplemented, creatine serves as an energy reservoir for cells and muscles, allowing them to perform at higher intensities with longer durations.

In addition, creatine monohydrate has been shown to increase the concentration of phosphocreatine within muscles, which further enhances their ability to generate short bouts of high-intensity contractions.

Finally, Volek et al. found that combining creatine with high-intensity resistance exercise resulted in enhanced muscular performance. In this study the participants were given 0.3 g/kg of creatine monohydrate over a 5-day period.

3. Enhanced Brain Function

4. Reduced Risk of Injury

Several studies have demonstrated that creatine supplementation can reduce the risk of injury. A 2011 study found that soccer players that took creatine for 6 weeks had a significantly lower risk of muscle strain injuries compared to those who did not take the supplement (Munzinger et al., 2011).

Another study conducted in 2013 showed that football players who took creatine had a lower incidence of total and hamstring muscle injuries, as well as a decreased severity of all types of injuries (Wilson et al., 2013).

Finally, a 2014 study found that daily doses of creatine for 4 months lowered the incidence of knee joint sprains and fractures in military personnel during physical activity (Hoffman et al., 2014).

5. Improved Joint Health

Another benefit of creatine is that it can improve joint health. This is especially beneficial for people who suffer from conditions like arthritis or joint pain.

Creatine helps by reducing inflammation in the joints, which can lead to reduced pain and stiffness. Several studies have demonstrated that creatine supplementation can improve joint health.

6. Lower Blood Sugar Levels

Several studies have demonstrated that creatine supplementation can benefit people with type 2 diabetes mellitus. A 2009 study found that taking 4.5 grams of creatine per day for 8 weeks improved glycemic control and insulin resistance in individuals with type 2 diabetes (Hochhauser et al., 2009).

7. Reduced Risk of Heart Disease

8. Improved Kidney Function

9. Delay onset muscular dystrophy

Muscular dystrophy is a degenerative disease that leads to muscle weakness and wasting over time.. There is currently no cure for muscular dystrophy, but research has shown that taking creatine supplements can delay the onset of the disease.

10. Alzheimer’s Disease & Parkinson’s Disease

Conclusion

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