Creatine – MJ Tonic - Training Supplement and more
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Athletic supplement
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Improves strength/power/performance during repeated and brief bouts of very intense physical activity (e.g., sprints, jumps, resistance training) (by increasing the level of creatine/phosphocreatine/muscle/intramuscular energy).
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Increases the mass/size of the body/muscle/lean mass when used with a resistance training program.
What is creatine?
Creatine is a small peptide composed of amino acids. It is a molecule naturally present in the human body, particularly in skeletal muscles. About 90 to 95% of creatine is stored in the muscles, with the rest found in the heart, brain, liver, kidneys, testes, and almost all cells.
As a supplement, it would help stimulate energy production in the body. This compound functions to store phosphate groups in the form of phosphocreatine, which promotes the release of energy and thus helps to develop strength and muscle mass growth.
This supplement is among the most popular ones sold to increase muscle strength.1
And much more...
Protective effects & cognitive functions
- There is abundant literature demonstrating that creatine has neuroprotective effects both in vitro and in vivo. Among other things, creatine can protect against excitotoxicity (a complex process triggered by the activation of glutamate receptors that leads to dendritic degeneration and cell death) as well as against β-amyloid toxicity in vitro. 2
- Due to its neuroprotective effects, creatine is currently undergoing clinical trials for the treatment of Parkinson's disease and Huntington's disease. Creatine is therefore very promising in the treatment of various neurodegenerative diseases. 3
- Its neuroprotective properties can help protect the brain. Furthermore, cognitive improvements—such as enhanced alertness, concentration, and attention—have also been observed. Creatine could help reduce the severity of depression symptoms, according to animal studies and small pilot studies in humans. 4
- Another study conducted in 2018 shows that oral creatine intake can improve short-term memory and intelligence/reasoning in healthy individuals. The results suggest a potential benefit for aging and stressed individuals. It was also mentioned that it would be imperative for creatine to be tested on patients with dementia or cognitive disorders.5
Helps increase muscle mass and bone density
- By increasing the growth of lean muscle mass. It also increases body weight due to the muscles being filled with more water. 6 Does taking creatine generate water muscles? No: optimal hydration of muscle cells allows the transfer of electrolytes and nutrients necessary for the proper functioning of muscles, naturally increasing their strength and energy during exertion! In a discussion, Dr. Peter Attia and Layne Norton, Ph.D. rightly mention that, given the improved nutrient metabolism, not taking creatine is like picking up pennies while sitting on dollars...
- Some research reports that creatine supplementation has improved lean mass, physical performance, and muscle morphology in response to intense resistance training, following the intake of creatine supplements after just one week.7
- It could increase bone density when combined with resistance training in postmenopausal women.8
Cardioprotective properties
- A study shows that it can help protect the heart and blood vessels. It would promote the increase of endurance and anaerobic cardiovascular capacity.9
Vegetarian Diet
- A systematic review (9 studies) on the benefits of creatine supplementation for vegetarian’s vs omnivorous athletes mentions that creatine is naturally found in most meat-based products; therefore, vegetarians have reduced creatine stores and may benefit from supplementation. The results of these studies demonstrated that creatine supplementation in vegetarians increased the total concentrations of creatine, and phosphocreatine in the vastus lateralis and gastrocnemius muscles, plasma, and red blood cells, often to levels higher than those of omnivores. Creatine supplementation had effects (to name a few) of increasing lean tissue mass, muscle strength, muscle endurance, and brain function (memory and intelligence) in vegetarian participants. It was concluded that overall, it seems that vegetarian athletes are likely to benefit from creatine supplementation. As for whether creatine supplementation further improved the physical performance of vegetarians compared to omnivores, the studies were mixed.10
Références :
1. Bird SP. Creatine supplementation and exercise performance: a brief review. J Sports Sci Med. 2003 Dec 1;2(4):123-32. PMID: 24688272; PMCID: PMC3963244. https://pubmed.ncbi.nlm.nih.gov/24688272/
2. Beal MF. Neuroprotective effects of creatine. Amino Acids. 2011 May;40(5):1305-13. doi: 10.1007/s00726-011-0851-0. Epub 2011 Mar 30. PMID: 21448659. https://pubmed.ncbi.nlm.nih.gov/21448659/
3. https://www.sciencedirect.com/topics/neuroscience/excitotoxicity
4. Allen PJ, D'Anci KE, Kanarek RB, Renshaw PF. Chronic creatine supplementation alters depression-like behavior in rodents in a sex-dependent manner. Neuropsychopharmacology. 2010 Jan;35(2):534-46. doi: 10.1038/npp.2009.160. PMID: 19829292; PMCID: PMC2794979. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2794979/
5. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637; PMCID: PMC6093191. https://pubmed.ncbi.nlm.nih.gov/29704637/
6. Kutz MR, Gunter MJ. Creatine monohydrate supplementation on body weight and percent body fat. J Strength Cond Res. 2003 Nov;17(4):817-21. doi: 10.1519/1533-4287(2003)017<0817: cmsobw>2.0.co;2. PMID: 14636103. https://pubmed.ncbi.nlm.nih.gov/14636103/
7. Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gómez AL, Pearson DR, Fink WJ, Kraemer WJ. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc. 1999 Aug;31(8):1147-56. doi: 10.1097/00005768-199908000-00011. PMID: 10449017. https://pubmed.ncbi.nlm.nih.gov/10449017/
8. Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Med Sci Sports Exerc. 2015 Aug;47(8):1587-95. doi: 10.1249/MSS.0000000000000571. PMID: 25386713. https://pubmed.ncbi.nlm.nih.gov/25386713/
9. Chwalbiñska-Moneta J. Effect of creatine supplementation on aerobic performance and anaerobic capacity in elite rowers in the course of endurance training. Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):173-83. doi: 10.1123/ijsnem.13.2.173. PMID: 12945828. https://pubmed.ncbi.nlm.nih.gov/12945828/
10. Kaviani M, Shaw K, Chilibeck PD. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health. 2020 Apr 27;17(9):3041. doi: 10.3390/ijerph17093041. PMID: 32349356; PMCID: PMC7246861. https://pubmed.ncbi.nlm.nih.gov/32349356/
Warning: Maison Jacynthe disclaims all responsibilities. The information contained on this page does not seek to substitute a justified allopathic treatment nor to dismiss the expertise of the medical profession. It is up to each individual to take charge of their health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified healthcare professional is obviously recommended.
