Creatine-based food supplements have been known for many years for their benefits on sports performance and muscle recovery. But their spectrum of action is not limited to that. Indeed, it has been shown that creatine has many positive effects on health. Here is an overview of the benefits of creatine supplementation creatine.
Sports performance
Coupled with physical activity, creatine intake can improve performance in strength and explosive exercises. This is possible because the types of sports that require these technical strengths use an energy production pathway called anaerobic alactic.
This pathway works with the adenosine triphosphate ATP (energy molecule) available in the muscle cell, but stocks are limited. This is why explosive effort does not last more than 8 to 10 seconds at very high intensity.
Therefore, to increase sports performance in this type of physical activity, ATP reserves must be increased! The molecule that enables the rapid reformation of ATP to supply the muscle fibre is called phosphocreatine. Increasing phosphocreatine therefore makes it possible to reconstitute part of the ATP stocks in the cell.Numerous scientific studies have shown that creatine monohydrate supplementation increases the creatine and creatine phosphate (or phosphocreatine) stocks in the cell and therefore improves muscle contraction and performance 1.
In addition, the increase in strength partly allows for better training and therefore for more muscle growth. But the role of creatine in the development of muscle mass does not end there! Indeed, via a stimulation of the secretion of hormones such as IGF-1 or MGF, creatine allows to bring an anabolic action.
Finally, creatine also increases the water content inside the muscle cells, thus increasing their size, which could also play a role in the process of muscle development and recovery.
Brain function
Cognitive abilities
When creatine reaches the brain, it has the ability to bind to a phosphate group to form creatine phosphate. This allows, as in the muscles, to increase the production of energy and therefore could improve cognitive functions and memory 2.
Neurotransmitters
Creatine may also have an effect on the production of neurotransmitters. Indeed, it has been shown that this molecule can alleviate certain consequences of Parkinson's disease.
This pathology leads to a drop in the level of the neurotransmitter called dopamine, and this drop is responsible for the death of brain cells, the loss of function of muscle cells, problems with diction and the feeling of depression.
Creatine supplementation helps to reduce the drop in dopamine and therefore has beneficial effects in alleviating the effects of Parkinson's disease 3.
Creatine could also have an interesting action on the production of serotonin, which is produced in the intestine and excersizes its activity in the brain. This neurotransmitter has many functions as it modulates hunger, mood, memory, sleep, and learning abilities. Scientific studies have shown a positive relationship between creatine levels and the release of serotonin 4.
These data therefore suggest that the consumption of creatine-based dietary supplements could have beneficial effects on brain function and could thus limit the adverse effects of pathologies such as Alzheimer's and Parkinson's.
Glucose levels and diabetes
Long used before training for its benefits on muscle fibres, it has been shown to have adverse effects when taken as a pre-workout. This is because supplementing with 5 grams of creatine (or more) lowers blood sugar levels, which is not optimal for a good workout.
Combining creatine supplementation with physical activity would therefore help restore insulin sensitivity 5.
For sportsmen and women who use this supplement, it is preferable to take it with a meal or after training in order to benefit from all the positive effects without the undesirable side effects.
Side effects
Although creatine has many benefits on muscle growth, muscle contraction or brain activity, does it have any contraindications? Creatine, especially in the form of creatine monohydrate, has been studied for many years. The vast majority of studies have shown that creatine monohydrate is not harmful to health when used over the long term and in accordance with the instructions for use 6. Generally, 3 to 5 grams of creatine per day.
Beyond these doses, there is a potential risk. Especially in subjects with chronic kidney disease (CKD). Indeed, the risk of suffering from nephrotoxicity was observed in subjects who consumed 20g of creatine for 4 weeks.
Conclusion
Creatine therefore has many benefits both for physical performance, thanks to its action on muscle contraction, and for health. It is a supplement that is risk-free as long as the recommended doses are respected. It is preferable to refer to your doctor's advice if you suffer from health problems, in particular renal insufficiency.
Bibliography
1. Source of creatine and bodybuilding
2. 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;108:166–173.
3. Bloom MZ. NIH announces phase III clinical trial of creatine for Parkinson's disease. Consult Pharm. 2007;22(5):378
4. Allen PJ. Creatine metabolism and psychiatric disorders: Does creatine supplementation have therapeutic value?Neurosci Biobehav Rev. 2012;36(5):1442–1462. doi:10. 1016/j. neubiorev. 2012. 03. 005
5. Gualano B, de Salles Painelli V, Roschel H, Artioli GG, Neves M Jr, de Sa Pinto AL, et al. . 2011. Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Med. Sci Sports Exerc. 43(5): 770-778
6. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6. Published 2007 Aug 30. doi:10. 1186/1550-2783-4-6
7. KM Koshy E Griswold EE Schneeberger Interstitial nephritis in a patient taking creatine. N Engl J Med1999 (340)
