Creatine

Ian O’Shields
Purdue University Global
HW499 – Bachelor’s Capstone in
Health and Wellness
Performance
Enhancing Supplements

 Caffeine
 Branch chain amino acids
(BCAAs)
 Glutamine
 Protein
 Creatine
 What is Creatine?
 Natural substance created in the body by
amino acids
 Creatine turns into phosphocreatine and stored
mostly in the skeletal muscle
 Phosphocreatine helps make ATP
 ATP = energy = performance
 Supplementing Creatine
 Small amounts of phosphocreatine are produced and stored in muscles
 ATP is created my phosphocreatine
 ATP is quickly depleted during heavy lifting and high intensity activity
 Once phosphocreatine is depleted, glycogen is used to make ATP, which doesn’t
produce the same intensity
 Supplementing creatine increases available storage, which increases ATP
availability during workouts, which increases performance
Benefits of
Supplementing
Creatine
 Sprint faster
 Jump higher
 Lift heavier
 Build muscle
 Increase strength
 Reduces fatigue
 Possibly slows disease
progression
 Weight gain
Dehydration
Side Effects Muscle Cramps
of Creatine
Rhabdomyolysis
Kidney damage
 Types of Creatine

 Creatine Monohydrate
 Creatine Ethyl Ester
 Creatine Hydrochloride
 Buffered Creatine
 Liquid Creatine
 Creatine Magnesium Chelate
 Dosage
 Creatine loading
 5 grams x 4 a day (20 grams total) for 5-7 days
 3-5 grams a day after
 Alternate supplementation
 3-5 grams a day
 No cycling necessary
 References
 Brosnan, J. T., da Silva, R. P., & Brosnan, M. E. (2011). The metabolic burden of creatine
synthesis. Amino acids, 40(5), 1325–1331. https://doi.org/10.1007/s00726-011-0853-y
 Council for Responsible Nutrition. (n.d.). Dietary Supplement Use Reaches All Time High.
https://www.crnusa.org/newsroom/dietary-supplement-use-reaches-all-time-high
 Kreider, R.B., Kalman, D.S., Antonio, J. et al.(June 13, 2017) International Society of Sports Nutrition
position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int
Soc Sports Nutr 14, 18. https://doi.org/10.1186/s12970-017-0173-z
 Mackenzine, B. (1998). Energy Pathways. https://www.brianmac.co.uk/energy.htm#:~:text=Adenosine
%20Triphosphate%20(ATP)%20stores%20in,8%20seconds%20of%20ATP%20production.
 Mawer, R. (December 10, 2019). 10 Health and Performance Benefits of Creatine.
https://www.healthline.com/nutrition/10-benefits-of-creatine
 References
 Mayo Clinic. (February 9, 2021). Creatine. https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
 Saleh, N. (May 6, 2020). 10 supplements for improved athletic performance. https://www.mdlinx.com/article/10-
supplements-for-improved-athletic-performance/5edupBH6R8YwvQGrofdJbM
 Science Learning Hub -Pokapū Akoranga Pūtaiao. (June 21, 2007). Energy for Exercise.
https://www.sciencelearn.org.nz/resources/1920-energy-for-exercise#:~:text=The%20source%20of%20energy
%20that,more%20ATP%20must%20start%20quickly.
 Tinsley, G. (May 12, 2017). Top 6 Types of Creatine Reviewed. https://www.healthline.com/nutrition/types-of-
creatine
 Van De Walle, G. (April 8, 2019). Does Creatine Cause Bloating? Everything You Need to Know.
https://www.healthline.com/nutrition/creatine-bloating