Clinical Studies Explore Supplements Part II:
Creatine is taken to increase phosphocreatine – a molecule that’s stores energy for quick use by muscles, including the brain, made up of three amino acids: arginine, glycine and methionine, which is why these three amino acids are found in high energy protein shake formulations.
The Best Creatine Dosage without Caffeine
Creatine, as an ingredient in weight loss and performance enhancing supplements, has been thought to reduce fat, promote muscle and enhance strength, in part because it reduces fatigue and therefore allows for more exercise to be performed before an individual becomes tired. However, the effectiveness of even the best creatine supplement appears to be greatly dependant on other factors, such as overall diet and the presence of bicarbonates and caffeine, as well as “when” it’s taken and for how long. The scientific data available on how protein shakes and supplements (formulated with caffeine and/or creatine) react provide different results. However it has been observed that taking caffeine and creatine together may be counterproductive since one may counteract the effects of the other. Caffeine is an ergogenic agent when separated from doses of creatine by about six days. (Example: TwinLab Dietary Supplement, Creatine Fuel Loading Drink, Fruit Punch, 31.53 Ounces, Pack of 2)
Studies on Short-term Effects of Caffeine, Creatine, and Amino Acid Supplements conducted on Humans and Rats
Study 1. – The results of a study investigating how taking an amino acid supplement affected the performance of those who participated in a marathon were published on April 7, 2011 in the Journal of the International Society of Sports Nutrition. The findings were that the amino acid supplements caused no short-term effect on performance, and didn’t affect muscle damage or soreness.
What about the affects of creatine and caffeine supplements as pertains to lean body mass (which is abbreviated as LBM)?
Study 2. – The Journal of the International Society of Sports Nutrition published an article on March 1, 2011 revealing the findings of an experiment conducted on laboratory rats to see if a supplement containing high doses of the best creatine and caffeine would affect LBM on rats trained to do vertical jumps. The conclusions were that creatine and caffeine together didn’t have a positive or negative effect on the composition of lean body mass whether the rats were active or sedentary. Nevertheless, a caffeine supplement all by itself produced a reduction in overall body fat (in the rats used in the study).
Do the above studies prove that taking creatine supplements don’t work?
In the first study, taking “amino acids” appear to have no short-term benefit for athletes, and in the second study (with rats), mixing creatine and caffeine was not effective for reducing body fat. In part, we mention these studies to prove a valuable point. How creatine or any other supplementation reacts is dependant on factors such as what is being eaten or taken WITH the supplement, how much physical activity is exerted and most importantly “what kind” (be it endurance or aerobic), and “when” the supplement is taken (prior to or after exercise), and exactly how the supplement is formulated.
Dr. Peter J. Adhihetty Studies Creatine supplementation as an ergogenic aid and as a possible treatment for neurodegenerative disorders:
In 2008, Dr. Peter J. Adhihetty, in the department of neurology and neuroscience, at Weill Medical College of Cornell University (New York), published some findings pertaining to how energy producing cells (mitochondria), which may be impaired and affect neurodegenerative disorders, can be treated using creatine. He states that “Creatine is a molecule that is produced both endogenously, and acquired exogenously through diet, and is an extremely important molecule that participates in buffering intracellular energy stores.” Dr. Adhihetty goes on to describe how creatine“plays an integral role in….overall cellular bioenergetics,” and says that although “Originally, exogenous creatinesupplementation was widely used only as an ergogenic aid” which was effective “to bolster athletic performance”,creatine supplementation may also help treat “neurodegenerative disorders” especially “Parkinson’s, amyotrophic lateral sclerosis (ALS), and Huntington’s disease.” (To read details of Dr. Adhihetty’s studies on the best creatinesupplement usage in athletic and cellular biogenetics, go to www.ncbi.nlm.nih.gov/ PubMed section of the U.S. National Library of Medicine National Institutes of Health, or read about his investigations pertaining to “skeletal muscle and neural tissue with relation to losses in muscle mass” which are published in Physiological Genomics, Neuromolecular Medicine, American Journal of Physiology, Journal of Applied Physiology, and Experimental Physiology journals.)
Discover what other experts such as Douglas Kalman have to say in the book “Essentials of Creatine in Sports and Health” (by Jeffrey R. Stout, Jose Antonio and Douglas Kalman – published November 2010) that addresses issues of “misinformation” and dispels myths concerning how creatine supplementation affects health and performance. Find out what multiple beneficial uses have been found for creatine supplements in the areas of neuromuscular diseases and increasing brain functions. The book has brought together a massive amount of clinical and scientific data, although it’s designed for professional trainers, coaches, dieticians and those in the sports and medical fields, it is an invaluable aid for anyone wanting to understand how the best creatine supplement formulations can be put to good use.
How Safe are Dietary Supplements that Contain Creatine?
The National Strength and Conditioning Association discusses creatine in nutritional supplements and performance enhancing protein shakes. With upwards of five hundred tests and clinical studies available on this ingredient, the NSCA states that the bestcreatine supplement formulas can be useful when taken in the correct ways and adequate dosages. For example a dosage of 20 grams per day for a period of five days to a week can boost reserves of phosphocreatine by 10% to 30%. (For a more complete list of reported figures for various training programs refer to nsca-lift.org / nutritional supplement). (example: Cellmass Berry Flavor By BSN )
For more information watch this video: Body Fuel – Dr John Berardi – Creatine Myths
Does Creatine Have an Ergolytic Effect?
The point of this section is to ascertain if the consumption of some of the best creatine supplement products may be dangerous or have side effects of which athletes and individuals wanting to build lean muscle should be aware. The NSCA report states that, “No study to date has found an ergolytic effect,” which means creatine appears not to have a negative effect on muscle capacity or physical performance. The report continues, “Creatine supplementation during training has been reported to promote significantly greater gains in strength, fat free mass, and performance primarily of high intensity exercise tasks.” Nevertheless, media reports have made this ingredient controversial due to highlighting potential side effects.
In an attempt to separate myth from fact, the National Strength and Conditioning Association states that, “ The only universal (or common) side effect reported from clinical studies in preoperative and postoperative patients, untrained subjects, and elite athletes have been weight gain.” Therefore, while the best creatine supplement may be ideal for high performance athletes, under certain conditions, using the correct dosage, it may not be ideal for those who use creatineenhanced protein shakes for weight loss. (Example: Optimum Nutrition Creatine Powder)
See what Dr Rutledge has to say about Creatine Supplementation:
What About Negative Media Reports?
The publicity surrounding the dangers of creatine monohydrate, with claims that it may be a factor in damaging liver and kidney function, have not been based on clinical studies, but on unsubstantiated media reports. While there’s no clinical evidence to prove that it may have adverse affects on the kidneys or the liver, it’s not recommended that patients who already suffer from liver / kidney ailments take creatine – better to err on the side of caution. For insulin dependant diabetics, there’s a chance that it may have an affect on blood sugar levels, therefore it’s recommended that, while taking a protein shake or supplement containing creatine, diabetics should have glucose levels monitored by a medical professional.
For healthy individuals (both men and women) who wish to supplement their weight training or physical exercise with one of the best creatine formulas, it’s considered safe to take between 5 to 20 grams of creatine a day. (Example: BodyTech – Creatine Monohydrate Powder, 100% Pure, 5 gm)
What about individuals who want to take a supplement or protein shake specifically to lose weight or burn body fat while not losing muscle mass? Do anti-catabolic agents work? What clinical evidence is there to backup the Claims for products that contain HMB (beta-hydroxy-beta methylbutyrate), considered muscle repairing collagen supplements, and have become popular in bodybuilding circles? What does HMB actually do, if anything at all?
Continue reading: Clinical Studies Explore Supplements Part III: How HMB Muscle Repairing Collagen Supplements Work…
Investigate a variety of relevant topics regarding supplements and protein:
1. Clinical Studies Explore Supplements Part I: Protein Shakes for Weight Loss and Athletic Performance…
2. Clinical Studies Explore Supplements Part II: Searching for the Best Creatine Supplement…
3. Clinical Studies Explore Supplements Part III: How HMB Muscle Repairing Collagen Supplements Work…
4. Clinical Studies Explore Supplements Part IV: Protein Supplements for Weight Loss…
5. Clinical Studies Explore Supplements Part V: Soy Protein Powder for Peri and Premenopausal Women…
6. Clinical Studies Explore Supplements Part VI: Is Leptin The Best Protein Supplement for Weight Management?…
7. Clinical Studies Explore Supplements Part VII: Do Nitric Oxide Supplements Help Build Muscle Mass?…
