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I explained this concept in depth in that article but if you don't want to go digging, I'll quote it here: In summary, based on the limited evidence, creatine supplementation appears safe and potentially beneficial for children and adolescents. Does creatine increase fat mass? Concerns regarding the safety of creatine supplementation in children and adolescents (< 19 yrs) continues to be highly prevalent. The overwhelming majority of evidence in adult populations indicates that creatine supplementation, both short- and longer-term, is safe and generally well tolerated [ 2]. However, the question of whether or not this holds true for children and adolescents is relatively unclear. The physiological rationale supporting the potential ergogenic benefits of creatine supplementation in children and adolescents was first postulated by Unnithan and colleagues in 2001 [ 80]; which established a strong basis for future applications of creatine for younger athletes. More recently, in a comprehensive review examining the safety of creatine supplementation in adolescents, Jagim et al. [ 16] summarized several studies that examined the efficacy of creatine supplementation among various adolescent athlete populations and found no evidence of adverse effects. However, it is important to note that none of the performance-focused studies included in the Jagim et al. [ 16] review provided data examining specific markers of clinical health and whether or not they were impacted by the supplementation protocols.
Our body makes only so much ATP. And when we exercise, we tend to run out,” explains Patton. “If you have creatine stored in your system, it helps delay your body from losing ATP, which means you can work out for a longer period of time.” Creatine is naturally produced by your body in your kidneys, liver, and pancreas. It’s made from three amino acids — glycine, arginine, and methionine ( 1). You can usually fix creatine induced GI issues by increasing the amount of water you take the creatine with or switching to a higher-quality brand. Sadly, not all creatine supplements are created equally. In skeletal muscle, both creatine and PCr are degraded non-enzymatically to creatinine, which is exported to the blood and excreted in the urine [ 1]. Healthy kidneys filter creatinine, which would otherwise increase in the blood. Therefore, blood creatinine levels can be used as a proxy marker of kidney function. However, the amount of creatinine in the blood is related to muscle mass (i.e. males have higher blood creatinine than females) and both dietary creatine and creatinine intake [ 35]. Both blood and urinary creatinine may be increased by ingestion of creatine supplementation and creatine containing foods, such as meat. Creatine is normally not present in urine, but can reach very high levels (>10 g/day) during creatine supplementation [ 49]. There appears to be an unsubstantiated perspective that if the kidneys are “forced” to excrete higher than normal levels of creatine or creatinine, some sort of kidney “overload” will take place, causing kidney damage and/or renal dysfunction. In reality, transient increases in blood or urinary creatine or creatinine due to creatine supplementation are unlikely to reflect a decrease in kidney function. Additionally, one must exercise caution when using blood creatinine and estimated creatinine clearance/glomerular filtration rate in individuals who consume high meat intake or supplement with creatine. In a review of creatine supplementation studies, Persky and Rawson [ 50] found no increase in serum creatinine in 12 studies, 8 studies showed an increase that remained within the normal range, and only 2 studies showed an increase above normal limits (although not different from the control group in one study).Yes you can. It would be analogous to taking it with whey protein and some carbs. If you enjoy milk and want to mix your creatine in it go right ahead! Is creatine carcinogenic?
Theoretically, increased creatine in the muscle will increase performance in short, high-intensity exercise by increasing the capacity of our phosphagen system. Yes, creatine is safe for seniors. In fact, it may even be helpful as there is preliminary evidence to indicate that creatine may be protective against neurocognitive decline and improve brain function in older individuals. There are currently research studies going on to further investigate the extent to which creatine supplementation may be beneficial for seniors.The only clinically reported side effect of creatine supplementation is weight gain (due to increases in intra-cellular water concentration), which typically, is a goal of creatine users.
Follow a loading protocol and then maintain your creatine levels by consuming 3-5 grams per day. Timing is not really a make-it-or-break-it factor with creatine supplementation. Research suggests that taking creatine supplements may help keep your muscles and bones healthy as you age.Loading protocols such as those mentioned above in this guide are not required for creatine to be effective. You can achieve “saturation” of creatine by taking lower, daily doses (~5 grams/day). However, this will take much longer and loading protocols increase the rate at which creatine reaches its maximal efficacy level. Should I take creatine monohydrate on off days? In 1998, a case study of a young male with focal segmental glomerulosclerosis and relapsing nephrotic syndrome was reported [ 51]. The young male, who had kidney disease for 8 years and was treated with cyclosporine (i.e., immunosuppressant) for 5 years, had recently begun ingesting creatine supplementation (15 g/day for 7 days; followed by 2 g/day for 7 weeks). Based on increased blood levels of creatinine and subsequent estimate of calculated creatinine clearance, his kidney health was presumed to be deteriorating, although he was otherwise in good health. The patient was encouraged to discontinue creatine supplementation. At this time, it was already known that blood and urine creatinine levels can increase following ingestion of creatine containing food products, including creatine supplements [ 35]. This was ignored by the authors of this case study, as was the inclusion of two investigations which demonstrated that creatine supplementation did not negatively impact renal function [ 52, 53]. The dosage of creatine during the maintenance phase, which was also ignored, was only slightly higher than the daily creatine intake of a typical omnivore’s dietary intake, or in terms of food, a large hamburger or steak per day (meat contains about 0.7 g of creatine / 6 oz. serving; see [ 54]). In response to this case study, two separate teams of experts in creatine metabolism wrote letters to the editor of Lancet [ 53, 55]. However, the notion that creatine supplementation leads to kidney damage and/or renal dysfunction gained traction and momentum. In summary, creatine supplementation does not increase fat mass across a variety of populations. Is a creatine ‘loading-phase’ required? Over the long term, it also aids in muscle fiber growth by signaling key biological pathways and boosting gym performance ( 12, 13, 14, 15, 23). Sans aucun problème ! La whey et l'isolate sont rapides d'absorption, et n'altèrent pas l'efficacité de la créatine. De même pour les gainers, qui facilitent le transport de la créatine dans les fibres musculaires.
Trexler ET, et al. Creatine and caffeine: Considerations for concurrent supplementation. International Journal of Sport Nutrition and Exercise Metabolism. 2015; doi:10.1123/ijsnem.2014-0193.
Dietary creatine – key sources
However, whenever I mention creatine to an athlete, the first question I always get is, “Won’t it make me gain weight?” In short, yes. But, this newly acquired weight is not actual tissue; it is merely an increase in intra-cellular water retention that is often misinterpreted. For years the media has portrayed creatine as a dangerous, poorly understood supplement and that long-term use may result in bad health outcomes. Unfortunately for the mass media, they arrived at their conclusions from a small sample size, namely the ever famous experiment of “n=1”. Many pre-workout supplement blends contain some type of creatine in a 3-5 grams dose. The only problem: Taking it this way doesn't directly impact your workout because, as supplement expert and bodybuilder Darryn Willoughby explains in "5 Ways to Get More from Your Supplements," "creatine is not readily assimilated" by the body.
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