What Is Creatine?
Deemed one of the most researched and safest supplements available on the market, creatine is a nitrogen containing compound made up of three amino acids (arginine, glycine, and methionine). It is primarily found in skeletal muscle tissue (~95%) and the brain (~5%). It functions as a natural source of energy that supports skeletal muscle contraction and helps regenerate ATP (adenosine triphosphate)– the precious energy currency of our cells. Creatine is able to bypass the acidic environment of the stomach and enter the bloodstream for easy absorption. Athletes and active individuals commonly use supplemental creatine to support changes in body composition by prolonging the ability to exercise for longer durations and at higher intensities. More recently, it is being studied for its impact on bone and brain health. Creatine is able to cross the blood brain barrier and is believed to aid in recovery from mild traumatic brain injuries including concussions. It is believed to decrease bone breakdown by providing energy for osteoblast cells to deposit calcium and phosphate into the bone matrix.
Muscle Power From Creatine
All living cells in the body require energy to carry out their functions. Muscle cells in particular consume large amounts of energy while they work. When we participate in prolonged exercise, our muscles first turn to glycogen stores (a form of carbohydrate) and then to fats for energy production. These processes require oxygen and are deemed “aerobic”. Comparatively, short bursts of high intensity exercise demand large amounts of energy immediately. At the beginning of this “anaerobic” exercise our muscles are dependent on energy stores that are instantly available. These stores are in the form of ATP or phosphorylcreatine (PCr). Together, these two molecules make sure the energy required is available immediately and bridge the gap until more energy can be produced by metabolizing glucose, glycogen, and fat.
Creatine supplementation can increase the capacity of ATP and the energy produced during heavy anaerobically-related exercise. This includes exercise associated with increases in muscle power, reps, and volume and can contribute to hypertrophy and muscle performance during a training period. When taken to support muscle energy, power, and stamina it is best taken slightly before or after you exercise.
Creatine And The Brain
The brain may only occupy roughly 2% of total body mass but it utilizes approximately 20% of total resting energy. Increasing levels of creatine in the brain have been studied to support energy demanding activities related to memory and cognitive function. It has been particularly effective in circumstances of sleep deprivation.
Creatine And Bone Health
A variety of factors may impact the rate and more specifically the ratio of how quickly our bones breakdown and are able to rebuild. Age in general and shifts that occur in hormones as we age are known to decrease bone rebuilding capacity. One of the most common concerns among menopausal and post menopausal women is the potential development of osteoporosis. Supplemental creatine (typically ~5g/day) can help replenish lower levels of creatine in these populations and support both muscle function and bone density. This is amplified when used in combination with resistance training. Studies have shown that the combination of supplemental creatine and resistance training over a course of twelve months increased bone mineral density in the femoral neck (near the hip joint). It was also found that creatine increased bone bending strength suggesting a greater resistance to fracture.
When taken for brain or bone health it may be taken at anytime of day.
Creatine In The Diet
Creatine is produced by the body in reactions in the liver, kidneys, pancreas, and brain– typically between 1-3 grams daily depending on genetic variability and a few lifestyle factors including diet and exercise. Creatine can be obtained from animal based dietary sources like wild game, lean red meats, and seafood (primarily mackerel, herring, and salmon). Individuals who follow a vegan or vegetarian diet may have lower than normal creatine levels as it is only found in animal products.
Who Shouldn’t Take Creatine?
Individuals with known and/or suspected kidney or liver dysfunction or disease are advised to use caution when considering supplementation with Creatine (and any other supplement without prior consultation with a healthcare provider).
What Is Glutamine?
Glutamine is one of the most abundant amino acids in the human body that helps to build protein. Most glutamine is stored in muscles, followed by the lungs where much of this amino acid is made. Our bodies naturally produce glutamine however under circumstances of prolonged or elevated stress or illness it is used at a greater rate. Glutamine is known to support immune function by supporting the growth and function of white blood cells; gut health by helping to maintain and strengthen the gut lining; and muscle recovery by helping to reduce muscle breakdown and promoting muscle protein synthesis.
Glutamine In The Diet
Similar to creatine, glutamine is found in animal proteins like beef, pork, poultry, milk, yogurt, cottage cheese as well as a few plant sources including dark leafy greens, cabbage, parsley and some beans, nuts, and legumes.
Who Shouldn’t Take Glutamine?
In general, l-glutamine is considered a safe supplement. Individuals with known and/or suspected kidney or liver dysfunction or disease are advised to use caution when considering supplementation with Glutamine as well as though who take anti-psychotics or who experience seizures without prior consultation with a healthcare provider.
Our Top Creatine and Glutamine Picks
- Naka Pro Creatine 100% Pure Micronized 400g https://feelgoodnatural.com/shop/fitness/fitness-supplements/naka-platinum-pro-creatine-unflavoured-400g/
- Prairie Naturals zipfuel creatine pH power 300g https://feelgoodnatural.com/shop/fitness/prairie-naturals-zip-fuel-creatine-300g/
- atplab Myoprime 210g https://feelgoodnatural.com/shop/fitness/creatine/atp-lab-myoprime-raspberry-210g/
- atplab Glutamed 500g https://feelgoodnatural.com/shop/fitness/fitness-supplements/atp-lab-glutamed-500g/
- Preferred Nutrition Micronized Fermented Glutamine 600g https://feelgoodnatural.com/shop/fitness/fitness-supplements/preferred-nutrition-micronized-fermented-glutamine-600g/
Disclaimer
The content in this post is for information purposes only and is not intended for self-diagnosis or self-treatment of conditions that your health care practitioner should assess. The products discussed may not be suitable for you. Always read and follow the label.
For additional build and repair recommendations, you are always welcome to visit us in-store at 317 Brock Street S Whitby, ON L1N 4K3.
At FeelGood Natural Health, we deeply appreciate the ongoing support of our customers (returning and new) over the past 26 years. Like all small businesses, it is our customers that have allowed us to operate as long as we have and to continue doing our best to meet your natural health needs.
References:
Antonio, J., Candow, D., Forbes, S., et al., 2021. “Common Questions And Misconceptions About Creatine Supplementation: What Does The Scientific Evidence Really Show?”. Retrieved from <https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w>
Candow, D., Moriarty, T., 2024. “Effects Of Creatine Monohydrate Supplementation On Muscle, Bone And Brain- Hope Or Hype For Older Adults?”. Retrieved from <https://pubmed.ncbi.nlm.nih.gov/39509039/>
Cruzat, V., Rogero, M., et al., 2018. “Glutamine: Metabolism And Immune Function, Supplementation, and Clinical Translation.” Retrieved from <https://pubmed.ncbi.nlm.nih.gov/30360490/>
Nunn, M. “The Health Benefits Of Glutamine.” <https://www.verywellhealth.com/glutamine-nutrition-and-more-7508015>
Wilson, D. 2023. “Creatine: Uses, Benefits, and Health Risks.” <https://www.medicalnewstoday.com/articles/263269>