Creatine revisited

Last week’s column on fueling the body covered the three primary aspects of bioenergetics.

One of the ways your body uses fuel was with adenosine triphosphate-CP which our body uses for quick release energy in short bursts. Adenosine triphosphate (ATP) is a complex chemical compound that is stored in our cells, particularly in our muscles. CP or creatine phosphate is another complex chemical compound that is also stored in our muscle, which when broken down aids in the manufacture of ATP. So the two compounds bind together to give us short bursts of energy on demand.

Creatine by itself can be purchased in supplement form and is very popular with athletes and fitness professionals. Since creatine is one of few off-the-shelf energy-related supplements, let’s revisit this information which I had covered a few years ago.

There are only a few amino acids that your body creates naturally and creatine is one that is produced in the kidney and liver. Creatine is also found in a number of foods, mostly meats.

Creatine is transported through the blood to be used by your muscles for energy. Since it is naturally occurring in your body, it is considered a non-essential amino acid. The fact that your body produces creatine on its own makes it one of the few supplements that may actually have a benefit for some types of physical or athletic activity.

A little more than 90 percent of your body’s creatine is located within your muscles in the form of ATP. Since your body makes creatine, why would you want to take it as a supplement? There is a good base of research that suggests creatine does provide benefits during anaerobic activities such as weight lifting or doing high-intensity interval training. Creatine increases production of ATP by using enzymes from your cells to process the phosphate from the creatine. All muscle cells contain and use the energy from the phosphate compound called creatine phosphate. I know this sounds a bit redundant, but I need to give you a clear understanding.

A number of studies have shown supplementing creatine can increase lean muscle mass, give you better muscle contractions and more dynamic muscle response. Creatine has also been shown to promote better protein synthesis, which is thought to help build your muscle’s strength and may also decrease muscle fatigue.

In a more recent study, creatine appeared to reduce lactic acid buildup within the muscles. Lactic acid collects in your muscles as a waste by-product from burning energy. Lactic acid causes muscle fatigue, so there are some who believe creatine could also be a benefit to the endurance athlete as will. There have been very mixed reviews on the use of creatine, so I think it is fair to say more research is needed on whether it would be effective for endurance athletes.

Now, what are the side effects or safety concerns with taking creatine?

One aspect of how creatine works within your muscles is that it pulls water into the muscle fibers. This is a benefit and may be why creatine could benefit an endurance athlete. This is also a risk factor with using a creatine supplement. Creatine may cause dehydration as it draws water away from other areas of your body. It is very important to stay hydrated during any physical activity, and using creatine adds another aspect of concerns for good hydration. Overdoing creatine with high doses could damage your kidneys, liver and heart. If you choose to increase your body’s natural creatine levels with a creatine supplement, be smart — use in moderation. Studies have not shown adverse effects when used in recommended doses, though people with kidney disease or liver disease should probably avoid taking creatine.

Creatine supplements are available in capsules or powder at the health food store. I think the powder form is easier to take and creatine has little to no taste, so mixing with water is not an issue. Since insulin plays a role in creatine entering your muscles, you will want to take it with some carbohydrates before anaerobic activity or perhaps prior to a race. This will enhance the creatine available to the muscles.

The bottom line: Creatine is not for everyone. It should be taken in moderation if you choose to use it and I always recommend you check with your doctor if you have concerns or risk factors that may conflict with any supplement or physical activity. Creatine, like all supplements, may be helpful for some athletes and avid fitness folks. I do think if your fitness activity is minimal or occasionally recreational, you most likely do not need to add any supplements to your regimen.

•••

Judd Jones is a director at the Hagadone Corporation in Coeur d’Alene.