June 2021 - 24

5 THINGS YOU NEED TO KNOW
ABOUT CREATINE
By Wendi Irlbeck, MS, RDN, CISSN
Creatine has been misunderstood
and seems to be categorized for " broscience "
or " big muscles. " Keep in
mind that creatine is produced in the
body and stored in the muscle, and
95 percent of the body's creatine is
stored in muscle. Creatine does not
produce big muscles or a stronger
athlete itself, but it does allow for the
athlete to train harder translating
into strength and lean mass gains.
For example, creatine monohydrate
supplementation has been shown
to improve resistance training
performance and the performance of
longer-duration exercise (>30s) and
sprints embedded or at the end of
endurance exercise.
Spoiler: You can't sit on the couch
and supplement with creatine and
turn into the Incredible Hulk.
Available studies illustrate that
both short- and long-term creatine
supplementation is well-tolerated,
safe, and effective in healthy
individuals ranging from infancy to
the geriatric population. Provided
the robust research on creatine
monohydrate, I would identify
creatine as the Swiss army knife of
ergogenic aids! I work with both high
school male and female athletes that
use creatine post-training. That's
right, it's time to turn the corner so
that our young athletes can compete
at their strongest, healthiest selves
with fewer injuries.
Here are five things to know about
creatine and that may dispel any
common misconceptions.
1. Creatine Is Not a Steroid
Creatine is a naturally occurring
compound formed by three amino
acids, making it a tripeptide of the
amino acids L-glycine, L-arginine, and
L-methionine. Creatine is assembled
in a two-step process that occurs
in the kidneys and liver. Ninety-five
percent of creatine is found in skeletal
muscle and the human body needs
1-3g per day. Most creatine in the
diet comes from animal products like
meat, fish, & poultry.
24 JUNE 2021
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