Creatine Use in The Masters Athletes and Surgical Patient

Creatine Monohydrate is a natural compound made of specific amino acids.  It is synthesized mainly in the liver by amino acids. You can get a small amount from the diet which includes pork and fish.   Creatine is stored as high energy phosphocreatine that donates phosphate to ADP to make ATP (energy we need to work).  There is a great deal of research that shows creatine can be a safe supplement to take, and the primary benefit is strength and power.

 Creatine provides several effects that help muscle loss with aging, recovering patients, and master athletes.

1. Creatine is absorbed into the muscle cell and brings in water by a hydrostatic effect.  Muscle is 70% water and creatine helps maintain hydration. Better hydrated muscle works better.  As little as 2% dehydration decreases function. There is a downside for those athletes that are hyperaware of their weight. If taken correctly there may be a little water weight gain.

2. As we age, our VO2 max decreases 10%/decade if untrained. V02 max is a good predictor of life span.  The major reason that our VO2 max decreases is the loss of muscle mass.  Higher intensity training can drastically slow this decline.  Creatine allows the body to do this higher intensity training better and improves recovery.

3. When a patient has an  or surgery, the muscles begin to atrophy.  When recovery begins, creatine can be a crucial part of regaining strength and power.  Creatine can be used with adequate protein to provide nutrition for quicker, more complete recovery.

4. All master athletes should do some type of intensity workout ( see #2). Endurance athletes do shorter and more intense sessions in the winter.   With the combination of creatine, appropriate training, and adequate rest, we can build strength and slow decline.

5. The brain works on Phosphocreatine as fuel.  Creatine supplement can lead to better concentration/memory. 

6. Multiple Research projects looking at: 

a. Bone mineral density 

b. Muscle recovery

c. Fat loss 

d. Assistance in carb absorption 

e. **check out examine.com: great review of all supplements and research based benefits. 

7. Dosage: The whole goal is to saturate the cell and increase the storage available. 

a. 3-5 grams per day:  it does not matter when or how, Similar to training it’s the consistency! 

b. Some have used a loading dose of 20 mg/ day for 7 days. The major side effect of a larger loading dose  is GI irritation. 

8. This is not a gateway drug. We are for clean racing and recovery. If you are taking unindicated  testosterone, thyroid med, inhalers, growth hormone or other drugs outlawed you have no place racing!