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CREATINE EXPLAINED! — What Is It \u0026 What Does Creatine Do? - Doctor ERCreatine supplementation guidelines -
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Department of Health and Human Performance, Nova Southeastern University, Davie, Florida, USA. Faculty of Kinesiology and Health Studies, University of Regina, Regina, Canada. Department of Physical Education, Faculty of Education, Brandon University, Brandon, MB, Canada.
Sports Medicine Department, Mayo Clinic Health System, La Crosse, WI, USA. Department of Health, Nutrition, and Exercise Science, Messiah University, Mechanicsburg, PA, USA.
Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC, USA. Department of Exercise Science and Sport Management, Kennesaw State University, Kennesaw, GA, USA.
School of Exercise and Sport Science, University of Mary Hardin-Baylor, Belton, TX, USA. The Center for Applied Health Sciences, Canfield, Ohio, USA. You can also search for this author in PubMed Google Scholar. Conceptualization: DGC; Writing-original draft preparation: All authors.
The authors declare that the content of this paper has not been published or submitted for publication elsewhere. The author s read and approved the final manuscript.
Correspondence to Jose Antonio. DGC has received research grants and performed industry sponsored research involving creatine supplementation, received creatine donation for scientific studies and travel support for presentations involving creatine supplementation at scientific conferences.
In addition, DGC serves on the Scientific Advisory Board for Alzchem a company which manufactures creatine and the editorial review board for the Journal of the International Society of Sports Nutrition and is a sports science advisor to the ISSN.
Furthermore, DGC has previously served as the Chief Scientific Officer for a company that sells creatine products. BG has received research grants, creatine donation for scientific studies, travel support for participation in scientific conferences includes the ISSN and honorarium for speaking at lectures from AlzChem a company which manufactures creatine.
In addition, BG serves on the Scientific Advisory Board for Alzchem a company that manufactures creatine. ARJ has consulted with and received external funding from companies that sell certain dietary ingredients and also writes for online and other media outlets on topics related to exercise and nutrition.
RBK is co-founder and member of the board of directors for the ISSN. In addition, RBK has conducted industry sponsored research on creatine, received financial support for presenting on creatine at industry sponsored scientific conferences includes the ISSN , and served as an expert witness on cases related to creatine.
Additionally, he serves as Chair of the Scientific Advisory Board for Alzchem that manufactures creatine monohydrate. ESR serves on the Scientific Advisory Board for Alzchem a company which manufactures creatine. AESR has received research funding from industry sponsors related to sports nutrition products and ingredients.
In addition, AESR serves on the Scientific Advisory Board for Alzchem a company that manufactures creatine. TAV has received funding to study creatine and is an advisor for supplement companies who sell creatine. In addition, TAV is the current president of the ISSN. DSW serves as a scientific advisor to the ISSN and on the editorial review board for the Journal of the International Society of Sports Nutrition.
In addition, DSW is Past President of the ISSN and has received financial compensation from the ISSN to speak about creatine supplementation. TNZ has conducted industry sponsored research involving creatine supplementation and has received research funding from industry sponsors related to sports nutrition products and ingredients.
In addition, TNZ serves on the editorial review board for the Journal of the International Society of Sports Nutrition and is Past President of the ISSN. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.
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Jose Antonio ORCID: orcid. Candow 2 , Scott C. Forbes 3 , Bruno Gualano 4 , Andrew R. Jagim 5 , Richard B. Kreider 6 , Eric S. Rawson 7 , Abbie E. Smith-Ryan 8 , Trisha A. VanDusseldorp 9 , Darryn S.
Ziegenfuss 11 Show authors Journal of the International Society of Sports Nutrition volume 18 , Article number: 13 Cite this article k Accesses 50 Citations Altmetric Metrics details. Abstract Supplementing with creatine is very popular amongst athletes and exercising individuals for improving muscle mass, performance and recovery.
Introduction Creatine methylguanidine-acetic acid is endogenously formed from reactions involving the amino acids arginine, glycine and methionine in the kidneys and liver [ 1 ].
Creatine supplementation strategies. Full size image. Conclusions Based on our evidence-based scientific evaluation of the literature, we conclude that: 1.
Creatine supplementation does not always lead to water retention. Creatine is not an anabolic steroid. Creatine supplementation does not cause dehydration or muscle cramping. Creatine supplementation does not increase fat mass. Creatine supplementation can be beneficial for a variety of athletic and sporting activities.
Creatine supplementation provides a variety of benefits for females across their lifespan. Other forms of creatine are not superior to creatine monohydrate. Availability of data and materials Not applicable. Abbreviations ACSM: American College of Sports Medicine ATP: Adenosine triphosphate C: Celsius CK: Creatine kinase CSA: Controlled substances act DEA: Drug enforcement association DHT: Dihydrotestosterone DSHEA: Dietary Supplement Health and Education Act ECW: Extracellular water FDA: Food and Drug Administration G: Grams GMP: Good Manufacturing Practices ICW: Intracellular water ISSN: International Society of Sports Nutrition Kg: Kilogram Km: Kilometer L: Liter MPS: Muscle protein synthesis NCAA: National Collegiate Athletic Association Nmol: Nanomole Oz: Ounce PCr: Phosphocreatine pH: Potential hydrogen s: Seconds pKa: Acid dissociation constant P i : Inorganic phosphate TBW: Total body water Yrs: Years of age.
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Therefore, the aim of the current study was to evaluate the effects of 8 weeks of timed creatine supplementation on resistance training adaptations in college-aged male and female athletes.
Based upon previous research which has highlighted an upregulation of anabolic signaling mechanisms 16 and hyperemia post-exercise 17 , coupled with an increase an insulin sensitivity from the added carbohydrate 18 , we hypothesize that post-exercise creatine consumption would lead to increased kinetics pertaining to creatine transport and result in greater improvements in strength and body composition throughout the study protocol.
In a double-blind, placebo-controlled, parallel design, study participants were randomized based upon fat-free mass into one of three groups to ingest creatine before or after workouts or a placebo daily throughout an 8-week supplementation period. Study participants were randomized into one of three supplement groups using block randomization, counter-balanced for sex, and matched for fat-free mass.
Each group consumed their assigned dose or placebo within 1 h before exercise or within 1 h following exercise and were recommended to consume first thing in the morning and in the evening, after p.
hours on non-training days. All participants completed a week resistance training and conditioning program. To homogenize neurological responses to resistance training, a 4-week no supplementation run-in period was completed, prior to participants completing baseline testing and began the supplementation protocol, while continuing to follow the resistance training program for an additional 8 weeks.
Before and after the supplementation and resistance training period, body mass, body water, and body composition were assessed in addition to changes in muscular strength, muscular endurance, and lower-body power Figure 1. This study was retroactively registered on ClinicalTrials.
gov as NCT To be eligible, participants were required to be current members of the university's athletic program, participating in their prescribed off-season resistance training program, between the ages of 19—30, and medically cleared to participate in their respective sport.
Further, participants were required to stop taking any ergogenic agents pre-workouts, creatine, protein, beta-alanine, etc. A CONSORT diagram is provided in Figure 2 to outline the enrollment and group allocation process. The experimental protocol was approved by the Rocky Mountain University of Health Professions Institutional Review Board on 9 February , with code All participants were informed of their obligations and risks associated with the study protocol and provided their written consent on an IRB-approved informed consent document prior to participation.
Before each visit, participants were instructed to fast overnight and abstain from exercise, caffeine, nicotine, and alcohol for at least 24 h.
During the initial assessment, participant height was assessed to the nearest ± 0. Body mass was measured prior to all study visits using a self-calibrating digital balance Tanita BWBA, Tokyo, Japan and was recorded to the nearest ± 0.
A field-based three-compartment 3C FIELD model was utilized to estimate body composition and determine fat mass FM , fat-free mass FFM , and total body water TBW by combining estimates of body density BD derived from skinfold measurements, and TBW using bioimpedance spectroscopy BIS 19 — This combination of methods has been previously shown to provide more accurate body composition estimates than if used as individual techniques Further, recent evidence suggests that minimal differences exist between a 3C and 4C model 19 , To ensure adequate hydration, participants were instructed to follow a hydration protocol as hydration status was not assessed prior to testing.
Total body water TBW was assessed using bioelectrical impedance spectroscopy SFB7, Impedimed Corp. Test-retest reliability using bioelectrical impedance spectroscopy is available for fat mass CV: 5. Skinfold measurements were completed on the right side of the body by the same trained investigator according to the recommendations by Jackson and Pollock A calibrated Lange caliper was used to take duplicate measurements at each of the seven sites chest, mid-axilla, triceps, abdomen, suprailium, subscapular, and thigh for both men and women and used to estimate body density using the Siri equation Fat-free mass, fat mass, and body fat percentage then calculated using a 3C model 20 were recorded.
Skinfold technician test-retest reliability in the current study was CV: 0. A standardized warmup consisting of dynamic bodyweight movements including walking lunges, squats, and leg swings was completed prior to assessing maximal torque using an isometric mid-thigh pull IMTP as previously described Study participants completed three, maximal-effort attempts with 60 s of rest allowed between each attempt.
The highest value was recorded and used for later analysis. Isometric mid-thigh pull assessments have been shown to be strongly associated with athletic performance outcomes such as strength 26 , 27 , sprint performance 27 , 28 , and agility performance Approximately 5 min of rest separated each assessment.
All protocols were consistent with the National Strength and Conditioning Association NSCA and previously described 27 , As highlighted previously, all study participants completed 12 weeks of resistance training at a frequency of 4 days per week which was designed and supervised by the university strength and conditioning coach.
The first 4 weeks of resistance training 16 workouts commenced before the initiation of the supplementation period and baseline testing to acclimate participants and homogenize training responses to the program. Following the initial 4-week resistance training block, an additional 8 weeks of resistance training was completed ~32 workouts that coincided with the supplementation protocol.
Each workout consisted of mostly multi-joint exercises with free weights that targeted all major muscle groups [i. A progressive overload scheme was followed to facilitate increases in strength and lean body mass. Attendance was required daily and compliance was calculated as the percentage of completed workouts.
Participants were requested to submit a three-day dietary intake log two times throughout the study weeks 0 and 8. Study participants used MyFitnessPal Under Armor, Baltimore, MD to create individualized profiles and self-report energy and macronutrient intake.
The 3-day average was computed for later analysis, however, compliance to completion of the dietary records was poor with only five of the 34 athletes completing all requested days. Two doses of the assigned supplement or placebo were ingested each day by all study participants for 8 weeks.
In a double-blind manner, the PRE group was instructed to ingest a 5-gram dose of creatine before exercise and a 5-gram dose of placebo maltodextrin after exercise. The POST group ingested a 5-gram dose of placebo maltodextrin before exercise and ingested a 5-gram dose of creatine after exercise.
The PLA group ingested a 5-gram dose of placebo maltodextrin before exercise and a 5-gram dose of placebo maltodextrin after exercise.
All doses were ingested 1 h before exercise and within 1 h after exercise. On non-training days, participants ingested the assigned supplement dose first thing in the morning immediately upon waking and their other assigned dose after p.
Participants consumed each assigned supplement along with a gram dose of whey protein isolate and a gram dose of carbohydrate powder. The carbohydrate and protein were added to aid in blinding, promote compliance, and facilitate optimal exercise training adaptations throughout the study protocol.
Compliance to the supplementation regimen was not monitored as the principal investigator and the head strength and conditioning coach were able to communicate daily with participants regarding their compliance to the study protocol. All supplements were provided to participants in powder form and were of similar texture, bitterness, appearance, and sweetness.
All supplements were weighed and blinded by research personnel not involved in testing. The whey protein isolate and maltodextrin were provided by Argopur Dairy Cooperative La Crosse, WI and the creatine was provided by 1st Phorm, LLC St.
Louis, MO. The occurrence of adverse events was collected through spontaneous reporting by the study participants or the interaction of the principal investigator with study participants.
All analyses were completed using Microsoft Excel and the Statistical Package for the Social Sciences v23; SPSS Inc. Data were considered statistically significant when the probability of a type I error was 0.
Primary endpoints for this investigation were changes in fat-free mass and back squat 1 RM. A 3 × 2 mixed factorial group × time ANOVA with repeated measures on time were used to determine any statistically significant differences for time and group main effects and group × time interaction effects.
All data are presented as means ± standard deviations and the presence of any statistical outlier was evaluated by Grubbs' test and removed from analysis. Reliability statistics were determined using intraclass correlation and agreement between Pearson correlations.
Final compliance with recording their workout information was Throughout the study, 17 adverse events were reported 13 were abdominal symptoms, three were nausea, and one was due to periodic headaches.
All adverse events were resolved by the end of the first 2 weeks. Using a One-way ANOVA, no differences in dietary intake i. Due to limited post-protocol data, paired-samples t -test were utilized to determine changes from baseline. Similar outcomes were revealed when all data were represented relative to body mass Supplementary Table 1.
Supplementary Table 2 presents body mass, total body water, intracellular water ICW , extracellular water ECF , and body composition changes. Figure 3. Change in fat-free mass Week 8 - Week 0 in kilograms. Cr Post, Post-exercise creatine supplementation; Cr Pre, Pre-exercise creatine supplementation; PLA, Placebo supplementation.
Finally, total resistance training load-volume sets × reps × load was calculated for the entire 8-week protocol. No significant differences between groups were found for total load-volume PRE: 58, ± 35, kg vs. POST: 88, ± 58, kg vs. The purpose of this investigation was to examine the effects of timed creatine monohydrate supplementation pre- vs.
post-exercise on resistance training adaptations in college-aged male and female athletes. Beyond this observation, we also reported significant improvements in several body composition and performance variables, which provide sound evidence that the training program and supplementation provided throughout this study instigated changes in all study participants from baseline.
Overall, the key findings from the present investigation indicate that the ingestion, nor the timing, of creatine monohydrate in combination with carbohydrate and whey protein did not exert any influence on performance or body composition outcomes in healthy, college-aged male and female athletes following 8-weeks of resistance training.
Figure 4. Change in squat 1RM performance Week 8 - Week 0 in kilograms. The primary rationale for this investigation was based upon the combined tenets of creatine supplementation 3 , 29 and nutrient timing 9. In this respect, previous research has established the efficacy of combining creatine supplementation with resistance training 3 , 7 , 8 , 30 , 31 for its ability to augment adaptations over time, while several investigations and reviews have highlighted the potential impact of nutrient timing 9 — 11 , 32 — Currently, a small number of original investigations have explored the potential efficacy of timed creatine monohydrate administration, displaying mixed outcomes.
In this respect, a recent review paper that discussed creatine timing 35 included six studies, with only two studies providing some level of evidence for heightened adaptations in regards to the manipulation of when creatine was ingested, in favor of post-exercise Cr supplementation as compared to pre-exercise 12 , From these studies, one should consider that the Candow study 14 was completed in elderly individuals, which limits its generalizability to younger, athletic populations and the primary population upon which the efficacy of creatine supplementation has been built.
Moreover, the Antonio study 12 , while completed in healthy active men, lasted 4 weeks in duration, had no placebo group, employed a liquid creatine formulation with no loading phase, did not assess body composition or lower-body performance changes, and used magnitude-based inferences; a statistical approach that has been challenged by some scientific journals and statisticians 36 — Outside of these two investigations, the remaining studies have failed to identify any differences in resistance training adaptations between pre- vs.
post-exercise consumption of creatine monohydrate. Therein, the results from the present investigation are in agreement with those studies which did not identify any added benefit of ingesting a daily dose of creatine monohydrate either before or after resistance exercise and therefore does not support our hypothesis.
It is possible that the post-exercise hyperemia 17 and purported enhancement of creatine transport via increased insulin sensitivity 18 was not sufficient to elicit meaningful differences in measured outcomes over time; however, more work is needed to identify the specific mechanism of action.
Results from the present investigation also indicate that a daily dose of creatine monohydrate did not exert any additional benefit for improvements in body composition or performance outcomes, when compared to the placebo group; in the presence of provisional protein and carbohydrates.
While somewhat unexpected due to the widespread literature supporting the benefits of creatine, the exclusion of a loading phase in our study as well as the co-ingestion of carbohydrate and protein on two occasions each day, may have limited the ability to discern differences between groups over the time frame within which our study was completed.
We chose not to employ a loading phase due to the challenges associated with how to execute a loading phase, while also maintaining the blinding and timing intervention that was central to this project's aim. Previous work by Hultman et al. Another key consideration was that we decided to provide two daily doses of 25 grams of maltodextrin carbohydrate and 25 grams of whey protein isolate, which provided an additional 50 grams of carbohydrate and 50 grams of whey protein isolate per day to all study participants.
This decision was made for three primary reasons. First, to help ensure each participant was provided with an efficacious dose of essential amino acids and energy to promote an anabolic environment throughout the study protocol. Previous research has demonstrated that essential amino acids EAA , in optimal dosages, maximally stimulates rates of muscle protein synthesis, particularly when ingested in close proximity to a resistance-training bout, and also that the presence of CHO may further enhance this response 8 , 40 , Moreover, when creatine is added to whey protein, studies have indicated that a greater improvement in lean mass may occur when compared to whey protein or CHO alone Thus, it is possible that any additional ergogenic potential derived from creatine administration was clouded by co-ingestion of protein and carbohydrates and the absence of a loading phase.
Certainly, one could point to the findings of Cribb and Hayes 11 to refute our suggestion that added carbohydrate and protein clouded our ability to identify creatine-mediated changes, but the dosing regimen provided by Cribb and Hayes also delivered over two times the amount of creatine each day as what was delivered in the present study, which likely maximized intramuscular creatine much quicker than the dosing regimen utilized in the current study.
The inclusion of a true control group in the Cribb study could have helped to further explore this possibility. The second reason for co-ingestion of carbohydrates and protein was to aid in blinding the administration of either creatine monohydrate or the placebo to our study participants.
The third and final reason was to improve recruitment efforts, whereby all participants were minimally provided two daily doses of carbohydrates and protein to help maximize the potential for augmented training outcomes as no other compensation was provided.
The overall training outcomes realized by the resistance training program from the current study were largely consistent with other commonly reported training adaptations following off-season strength and conditioning programs in the literature 43 — In this regard, main effects over time were observed, which illustrated improvements in upper- 2.
The decrease in body mass was somewhat unexpected, but the positive changes in fat-free mass, fat mass, and percent body fat do align with the observed changes in body mass.
Several strengths are evident from the present study starting with the randomized, double-blind, placebo-controlled approach, with more study participants per group than what has been previously reported in the literature 12 , 13 , Another key strength was the 4-week period of resistance training that occurred in all supplementation groups prior to initiation of the supplementation protocol.
This decision was made due to the variety of ages and genders of participants in the present study. While it is acknowledged that 4 weeks of training does not replace the neuromuscular adaptation observed with more advanced training ages, the younger training ages of some of the study participants did likely benefit from this period of resistance training.
Certainly, our study was not without limitations. Most notably was our extremely poor compliance to recording of dietary intake. As mentioned previously in the paper and despite repeated reminders and efforts by the research team to complete food records, we are left with very limited data to quality dietary intake throughout the study.
While we are encouraged by the significant main effects of time observed for fat-free mass accretion in all groups Figure 3 , we are not able to communicate how the quality of the diet consumed did or did not further support these observed changes.
Thus, the reader is strongly encouraged to consider this when evaluating our findings and conclusions. Future research should seek ways to maximize dietary intake reporting by their study cohorts.
The lack of dual x-ray absorptiometry DEXA to assess body composition would have provided a more robust body composition measure [i. The low compliance regarding dietary intake logs was another shortcoming of the current study. Additionally, no measure of hydration status was taken, although participants were strongly encouraged to follow a hydration protocol before testing sessions.
Lastly, no measures of initial creatine levels, muscle fiber morphology, blood flow kinetics, muscle cross-sectional area, myogenic transcription factors, or hormonal properties were measured in the current study as one or all of these measures would have helped to mechanistically explain some of our findings.
In conclusion, the current investigation examined the impact of 8 weeks of timed creatine monohydrate supplementation pre-exercise vs. It was revealed that the timing of creatine monohydrate in combination with carbohydrate and whey protein did not exert any differential effects for performance or body composition outcomes in healthy, college-aged men and women.
The raw data supporting the conclusions of this article will be made available by the authors, without undue reservation. This study involving human participants was reviewed and approved by Rocky Mountain University of Health Professions Institutional Review Board.
The participants provided their written informed consent to participate in this study. ND, AJ, MM, and CK designed study. ND, AH, AJ, and CK did data collection.
ND and CK analyzed data and prepared initial draft. All authors approved final version. This research was partially supported by a research grant from Rocky Mountain University of Health Professions and internal funding provided by the Exercise and Performance Nutrition Laboratory at Lindenwood University.
The authors would like to thank the study participants for their commitment to this study protocol and the blinded research team in the Exercise and Performance Nutrition Lab at Lindenwood University for their assistance with packaging, labeling, and blinding of the supplements.
The authors are particularly appreciative of the generosity shown by Agropur Dairy Cooperative La Crosse, WI, www. com for their donation of the whey protein isolate and maltodextrin in addition to commercially blending, packaging, and shipping the supplements.
In particular, the authors would like to publicly acknowledge and thank Aaron Martin of Agropur for his cooperation and excitement toward this project.
Finally, a special thanks are also due to Coach Aaron Bozarth Midland University for the implementation of the resistance training program and his cooperation throughout the project. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher.
Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, et al. J Int Soc Sports Nutr. doi: PubMed Abstract CrossRef Full Text Google Scholar. Williams MH. Facts and fallacies of purported ergogenic amino acid supplements. Clin Sports Med. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al.
International society of sports nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.
Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, et al. IOC consensus statement: dietary supplements and the high-performance athlete.
Int J Sport Nutr Exerc Metab. Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?
Fazio C, Elder CL, and Harris MM.
Despite Diabetic foot shoes one of the Creatnie well-researched guixelines, there is often Supplementatoon a lot Creatine supplementation guidelines confusion and scepticism when it Creatine supplementation guidelines to creatine. About Supporting gut health of our daily need for creatine is obtained from our supplementztion and the other half is synthesised in the liver and kidneys from amino acids and stored in the skeletal muscles as phosphocreatine. Depending on muscle mass, the body needs to replenish between g of creatine a day. Athletes who do a lot of intense training may need to consume g of creatine a day. General recommendations for creatine supplementation are between g per day or 0. Because creatine is a naturally occurring molecule stored in muscle tissue, you can mainly find it in red meat and seafood. Guidellines of the Creatine supplementation guidelines Society of Sports Nutrition volume 18 guidelinees, Creatine supplementation guidelines number: Creatine supplementation guidelines Cite Anti-allergic medications article. Metrics details. Supplementing supplementatiob creatine is very popular rCeatine athletes and exercising individuals for improving muscle mass, Extra Virgin Coconut Oil and recovery. Accumulating evidence also suggests that creatine supplementation produces a variety of beneficial effects in older and patient populations. Furthermore, evidence-based research shows that creatine supplementation is relatively well tolerated, especially at recommended dosages i. Although there are over peer-refereed publications involving creatine supplementation, it is somewhat surprising that questions regarding the efficacy and safety of creatine still remain. These include, but are not limited to: 1.
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