The effects of creatine on physical performance and strength have been rigorously studied dating back to the early 20th century. most researched and well-researched supplement. Still, it wasn’t until the 1990s that it became widely available to consumers as a dietary supplement. rice field.
Recently, an increasing number of researchers have explored its role outside of athletic performance and bodybuilding, building on their findings to support regular health, fitness, and well-being support. It is recommended that it may be beneficial as a daily supplement.
What is creatine?
as defined in this 2017 surveyissued by International Journal of Sports NutritionCreatine is a naturally occurring non-protein amino acid compound found primarily in red meat and seafood, with the majority (about 95%) of the body’s creatine found in skeletal muscle and smaller amounts in the brain and testes. .
“Research consistently shows that creatine supplementation can increase intramuscular creatine concentrations, improve exercise performance, and/or improve training adaptation. , may enhance injury prevention, thermoregulation, rehabilitation and concussion, and/or spinal neuroprotection,” the study authors wrote.
There are six main types of creatine, slightly different depending on what other elements they are bound to, but the best studied and most ubiquitous is creatine monohydrate. That is, it is made by binding creatine to water molecules. It is also the focus of this article.
Benefits of Creatine Supplementation
a study We sought to review and evaluate approximately 1,322 previously published papers on creatine, published in January 2021. Citing portions of this peer-reviewed scientific literature, the authors found that creatine supplementation increased from 10% to 20% in a variety of high-intensity exercise tasks, including weight training, fitness activities such as golf, volleyball, and soccer. It points out that it is known to lead to % better performance. , softball, ice hockey, running, swimming. These benefits span age groups from children to the elderly.
These and other discoveries have led researchers to study creatine use beyond the field of athletics over the past two decades. The author of the above paper writes: Reduces fat accumulation in the liver. It reduces homocysteine and reduces the risk of heart disease. Acts as an antioxidant. Strengthens blood sugar control. slows down the progression of certain cancers; increases muscle strength and mass. Minimizes bone loss in some studies. Improves functional ability in osteoarthritis and fibromyalgia patients. It enhances cognitive function, especially in the elderly. In some cases, it can also improve the effectiveness of antidepressants. “
Based on an evaluation of these various findings, they concluded that creatine supplementation not only increases cellular energy availability and supports general health, fitness, and well-being throughout life, but also promotes increases in muscle strength. and agree that it can help maintain or increase muscle mass. Although older, it may also support age-related cognitive function. Additionally, it may support mental health, reproductive health, skin health, and more.
to supplement or not
On average, the human body needs about 2 grams of creatine per day, half of which is synthesized in the liver and kidneys, and the rest is obtained from an omnivorous diet containing various animal products.According to yet another food, meat, poultry and fish Research in 2021 was published in August, just seven months after the aforementioned study.
However, a study of creatine intake in the U.S. population specifically found dietary intake to be lower than expected, as low as 50% of the recommended amount. It suggests that the decline in obesity may also be associated with reduced consumption of meat, especially red meat.
they wrote: For example, among US adults in the lowest quartile of dietary creatine intake (0-0.26 g/day) compared with participants in the lowest quartile of creatine intake (0.70-3.16 g/day) , with a 42% higher prevalence of depression. After adjusting for demographic and lifestyle variables, the risk of a positive screen for depression, compared with the lowest quartile of creatine consumption, was It remained 31% lower in the tallest adults. “
After adjusting for demographic and nutritional variables, this group of investigators found that dietary creatine deficiency was associated with medical conditions in men and women over the age of 65, including older adults with intakes of less than 1 gram of creatine. also found that it was associated with an increased risk of They had a 2.62-fold higher risk of angina pectoris, a type of chest pain associated with coronary artery disease, a 2.59-fold higher risk of liver disease, and a higher daily risk compared to older adults consuming more than 1 gram of creatine per day. rice field.
Regarding the potential side effects of creatine consumption or overdose, they stated that creatine is “healthiably available in healthy people and clinical populations, at doses ranging from 0.03 to 0.8 g per kilogram, across different life stages and conditions. It points to studies showing no adverse effects on body weight per day for up to 5 years.” Some studies have shown an initial weight gain of 1% to 2% of body weight, but this was dose dependent.
In conclusion, the researchers wrote:
“Evidence indicates that inadequate intake of creatine from food cannot be fully compensated by endogenous synthesis, suggesting that creatine is an essential amino acid derivative for humans..all and chores.” “Hopefully, this journey begins beyond sports science and clinical medicine, encouraging public health officials to consider creatine as a key component of a balanced, low-meat diet for the 21st century.” DM/ML
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