CREATINE

What’s the buzz about  creatine? 

Creatine is the most searched online product  in the last few months. It’s being talked about by doctors, nutritionist and of course the influencers. Creatine has been under research and reviewed since 1970 with lots of peer reviewed studies. 

It’s commonly used by the professionals and amateur athletes/sports persons to enhance their performance, but even common people like you and me who are exercising for good health are also asking about it. Yes creatine is popular amongst many physical fitness enthusiasts, professional and amateur athletes/sportspersons, both men and women

What is creatine? 

Creatine is naturally found in liver muscles and brain. It’s synthesized in liver and kidneys from amino acid - arginine, glycine and methionine. It’s stored in muscles and helps regulate ATP, it helps fuel energy by producing ATP. It improves the utilization of blood glucose by the muscles. 

It’s naturally found in red meat and fish. 

Creatine helps muscle strength and enhances overall athletic performance, especially in high intensity sports, but not of much help in endurance based sports.

Functions 

• Creatine increases muscle strength and power 
• Improves recovery, reduces muscle damage, 
• decreases inflammation 
• leads to better endurance  
• better recovery 
• Helps in cognitive function improve quick, thinking improves memory 
• Creatine helps aging adults by preserving muscle mass and prevents neurodegenerative disorder
• It also is of help in weight management, helps fat loss but preserves muscles

Side effects 

There are minimum side effects such as bloating in the initial phase.

The only major risk is of kidney damage in case of high doses and dehydration. Hence very important to stay hydrated, drink plenty of water and fluids.

It’s safe for both men and women

Dose

20 g per day in four divided doses for 5 to 7 days then 3 to 5 g per day

Second option is without the loading dose, start with 3-5 gm per day, before or after the exercise. It’s better post workout.

It’s available in powder form, mix it in water and have it. Once again very important to stay hydrated. 

Word of Caution 

Always consult your doctor.

Don’t just go by the social media posts, tik tok videos or by untrained gym trainers.

Special caution for diabetics and those with high blood pressure or any other chronic diseases.  Do consult your doctor before starting creatine.

As mentioned earlier drink plenty of water to stay hydrated so as to prevent kidney damage.

Role of Creatine in diabetics 

Creatine can be of help in type 2 diabetes, especially people with insulin resistance.

Creatine increases the uptake of glucose from blood by the muscles, improving Glucose metabolism, it helps better utilization of glucose by the muscles and this lowers the blood sugar levels. It’s also seen to improve insulin sensitivity over the period of time resulting in lowering of HbA1C. 

The role of creatine in Type One diabetes is not established. It can improve muscle strength and energy for higher intensity exercises, but will have no effect on blood glucose concentration. 

Role of Creatine in weight loss?

Creatine has gained the role of panacea to all problems. The online search of creatine for weight loss management has increased in the last few months. 

There are mixed reviews about creatine role in  weight loss. It does not show significant results except in few cases as reported in few studies. Research definitely shows benefit to diabetic patients in controlling their blood sugar levels by improving insulin sensitivity, and helps in weight loss. 

Obesity is a result of impaired metabolism, decrease in physical activity and bad eating habits. For effective weight loss one would need a healthy lifestyle which includes stress free living, regular physical activity in any form and balanced eating habits. 

Creatine can help people improve their physical activity as it helps in improving the performance of athletes and sports person, it helps build muscle strength. 

Creatine increases ATP production, which provides energy resulting in better muscle strength, and performance. It also helps preserve muscle mass while undergoing weight loss, which will in return benefit metabolic health. Taking these points in consideration Creatine can help people improve their physical activity, resulting in weight loss. 

Creatine combined with exercise, resistance training and increased muscle strength can promote weight loss. It helps one stick with the exercise routine. Some studies show that it also increases the resting energy expenditure, which could be due to increase in muscle mass. 

studies show creatine positive role in improving cognition and mood enhancing benefits

So we see no single thing works alone, it’s a combination of various things which gives us good weight loss results. It can be of help to men and women in andopause and menopause. They are advised to include strength training as a part of their daily routine. It can help these people who are fatigue and hence to not indulge in any physical activity.