Creatine Investigated: More Than Just a Natural Source of Energy

Creatine is a naturally occurring amino acid that is found in the body. Since the beginning of the 20th century, research has shown Creatine’s ability to aid in the production of energy within the skeletal muscles [1]. It can be consumed as part of a meat-eating diet, however over the last two decades, creatine supplements have been developed for use as a performance-enhancer when taken as part of a high-intensity exercise regime from sprinting to weight training [2].

Creatine as a performance booster

Creatine supplementation is widely used as an athletic aid to stimulate muscle growth and increase endurance, stamina and power. The Scientific Committee of Food (SCF) found that the amino acid was effective at stimulating muscle growth and improving performance of short-term, high-intensity exercise [3].

The maximum permitted level of regular Creatine supplementation is 5g per day [3]. There are a number of methods for ingestion: including supplementing with Creatine powder mixed into a drink, or as a capsule or caplets. Supplementing the diet with Creatine powder has also been demonstrated to cause slight increases in muscle strength of people with a variety of neuromuscular disorders and this continues to be investigated [5].

Creatine as an aid to boost memory

Research has also shown that Creatine can be used to support neurological and neurodegenerative diseases such as Parkinson’s disease and Huntingdon’s disease [4]. Researchers from the University of Sydney and Macquarie University investigated the role Creatine played in the brain. They concluded that the results of their investigation suggested that Creatine could maintain energy levels in the brain, and helped to improve mental performance [5]. Another study found that the dietary supplement improved cognitive ability in the elderly [6] and in vegetarians. Vegetarians particularly stand to benefit from creatine supplements since they have lower than average body stores due to a meat-free diet [7].

[1] Wikipedia (2009). Creatine.
http://en.wikipedia.org/wiki/Creatine
[2] Rice Unconventional View (2008) Creatine In Athletes: Review
http://www.rice.edu/~jenky/sports/creatine.html
[3] Food Standards Agency. (2004). Commission Directive on foods intended to meet the expenditure of intense muscular effort, especially for sports people.
http://www.food.gov.uk/multimedia/pdfs/sancod4hlmmd440182.pdf
[4] Tarnopolsky M, Martin J (1999). Creatine monohydrate increases strength in patients with neuromuscular disease. http://en.wikipedia.org/wiki/Creatine
[5] Rae, C (2003). Creatine ‘boosts brain power’. http://news.bbc.co.uk/1/hi/health/3145223.stm
[6] McMorris, T., Mielcarz, G., Harris, R. C., Swain, J. P., & Howard, A. (2007). Creatine supplementation and cognitive performance in elderly individuals.
[7] Rae C, Digney AL, McEwan SR, Bates TC (2003). Oral Creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial.

http://en.wikipedia.org/wiki/Creatine

Haylee Hulme writes various topics on health and nutrition including vitamin supplements such as creatine.