S1Ep1: Is Creatine supplementation good for you?

Both, creatine function and supplementation have been studied for decades. Creatine is the most studied supplement, with over 500 peer-reviewed publications. Creatine monohydrate was first used by athletes and fitness enthusiasts, but is it good for you? 
Is it all about muscle function and gains? 

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Strength Coach Fernando Rosete, MS, CSCS, USAW

Podcast dedicated to Exercise Science subjects and applications to Strength and Conditioning Training. All information shared here is based on scientific research and not limited to opinions.

Over 20 years of experience as a Coach in a multitude if environments, including fitness and wellness, strength and conditioning for youth and elite athletes, and collegiate, DI athletes. Tactical strength and conditioning for firemen, SWAT operators, Army and Air Force personnel, and currently working with Air Force Special Tactics, ground operators.

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Transcript

Applied Exercise Science to Strength & Conditioning Training

Facts, not tales! with Strength Coach Fernando Rosete, MS, CSCS

Podcast dedicated to Exercise Science subjects and applications to Strength and Conditioning Training. All information shared here is based on scientific research and not limited to opinions.

Over 20 years of experience as a Coach in a multitude if environments, including fitness and wellness, strength and conditioning for youth and elite athletes, and collegiate, DI athletes. Tactical strength and conditioning for firemen, SWAT operators, Army and Air Force personnel, and currently working with Air Force Special Tactics, ground operators.

EPISODE 1: Creatine Supplementation. Is it good for you?

Creatine (C) is a compound naturally produced by the liver, pancreas, and kidneys. However, C supplementation is known for its benefits on performance improvement, as an aid for protein synthesis, and muscle hypertrophy. In addition, C has a positive impact on brain health and function. 

Brain function has high energy demands, consuming about 20% of our total resting energy. Neurons require an ongoing supply of fuel to complete multiple functions, such fuel comes from a compound known as ATP. And guess what, C is important to restore ATP levels, especially during stressful times (such as sleep deprivation, intense exercise, aging, depression, traumatic brain injury, or any other type of mental stress). 

BRAKE

Now let’s talk about Creatine function and the SCIENTIFICALLY FOUND BENEFITS of C as a supplement:

·         IN ESSENCE, C IS AN ENERGY BUFFER for both, muscle, and brain function.

·         In the brain, C is highly present in areas with high activity, such as memory function and highly reasoning or complex movement areas.

·         C is also important for behavior regulation and brain development.

·         It serves as an “energy shuttle” as it helps transport energy from an “origin” site to a “utilization” site.

·         Studies have found low levels of C in key areas of the brain, on depressed patients, which suggests C supplementation could be beneficial in those cases.

·         C has shown improvement in cognition on sleep deprived individuals, and in people exposed to low levels of oxygen, these benefits were observed after just 1 week of using the supplement. In other studies, C, combined with beta-alanine also had positive effects on cognition in military personnel.

Creatine function and supplementation has been studied for decades. C is the most studied supplement, with over 500 peer-reviewed publications), and research continues to show its benefits in human performance improvement, with no significant, negative effects at recommended dosages. Those dosages have varied between 5 to 20 gms of C monohydrate per day on these studies.

BRAKE

This podcast is not meant to prescribe any supplement and it is just intended for informational purposes.

The scientific references used for this episode are included in this podcast’s description.

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Thanks for listening! This was Strength Coach Fernando Rosete.

I’ll be back next week!