Creatine

• Creatine Monohydrate is Very Safe.

  "Have no respect whatsoever for authority; forget who said it and instead look at what he starts with, where he ends up, and ask yourself 'is it reasonable?'"
  
  Richard Feynman
  

  What Do You Care What Other People Think?

  There's a truckload of evidence showing that creatine monohydrate supplementation can improve athletic performance and body composition. However, some have speculated that creatine supplementation may increase the risk of dehydration. Thus, a recent study by Dr. Greig Watson and colleagues at the University of Connecticut investigated whether one week of creatine monohydrate supplementation would compromise hydration status, alter thermoregulation or increase the incidence of symptoms of heat illness in dehydrated men performing prolonged exercise in the heat. Subjects consumed 21.6 grams per day of creatine monohydrate or placebo (fake supplement) for seven days.

  The results clearly indicated that creatine monohydrate supplementation doesn't adversely affect thermoregulatory, cardiorespiratory, metabolic or perceptual responses in people exercising under thermal stress. In fact, the authors observed that creatine supplementation was associated with better maintenance of plasma (blood) volume. Futhermore, the incidence of muscle cramping wasn't increased with creatine supplementation and there were no abnormalities in blood electrolytes (sodium, potassium). Some have also suggested that the risk of compartment syndrome is increased during creatine supplementation because of intracellular fluid retention in muscle cells and the overall increased size of the muscle tissue. Compartment syndrome is a painful condition that results when pressure within the muscles builds to dangerous levels, preventing nourishment from reaching nerve and muscle cells. Another recent study at the University of Connecticut examined the effects of creatine supplementation on the resting and post-exercise anterior compartment pressure of the lower leg in mildly-to-moderately dehydrated males exercising in the heat. Again, subjects consumed 21.6 grams per day of creatine monohydrate or placebo for seven days.

  The results revealed that creatine supplementation during exercise periods of increased thermal stress showed a mild-to-moderate trend toward increased compartment pressure in dehydrated males. However, no associated symptoms of anterior compartment syndrome were seen. Also, the increased compartment pressures readily equalized after intermittent exercise. In summary, it appears that creatine supplementation has little, if any, effects on compartment pressure.

  Protein Hydrolysates, Leucine and Insulin Secretion

  We have four ways to get amino acids into the bloodstream: 1) whole food proteins, 2) intact protein supplements, 3) free-form amino acids, and 4) hydrolyzed (pre-digested) protein supplements. Numerous scientific studies have demonstrated that protein hydrolysates containing mostly small peptides are absorbed more rapidly than free-form amino acids and much more rapidly than intact proteins. In addition, there's evidence that protein hydrolysate ingestion has a strong insulinotropic effect.

  Dr. B. Kaastra and co-workers determined the extent to which the combined ingestion of high-glycemic carbs and a protein hydrolysate (rich in small peptides) with or without additional free leucine can increase insulin levels during post-exercise recovery. Fourteen male athletes were subjected to three randomized crossover trials in which they performed two hours of exercise. Thereafter, subjects were studied for three and a half hours during which time they ingested carbs only, carbs + protein hydrolysate, or carbs + protein hydrolysate + free leucine in a double-blind fashion. The results revealed that blood insulin responses were 108 percent (+/- 17 percent) and 190 percent (+/- 33 percent) greater in the carbs + protein hydrolysate and carbs + protein hydrolysate + leucine trial, respectively, compared with the carbs-only trial. Similarly, a brand new study at Maastricht University examined blood insulin responses after ingestion of protein hydrolysate (rich in small peptides) with and without additional free leucine with a single bolus of high-glycemic carbohydrate. Again, subjects participated in three trials in which blood insulin responses were determined after the ingestion of beverages of different composition: carbs only, carbs + protein hydrolysate or carbs + protein hydrolysate + free leucine. The results indicated that blood insulin responses were 66 and 221 percent greater in the healthy controls in the carbs + protein hydrolysate and carbs + protein hydrolysate + free leucine trials, respectively, compared with those in the carbs-only trial. In other words, this study also demostrated that ingestion of a protein hydrolysate with additional leucine strongly augments insulin secretion after the consumption of a single bolus of carbohydrate. As you may know, insulin increases transport of amino acids into muscle and has both anabolic and anticatabolic effects. Thus, post-exercise recovery drinks containing protein hydrolysates, leucine and high-glycemic carbs may be of great value. Many protein hydrolysatecontaining sports nutrition products state that they have small peptides when in fact the amount of these peptides is very low, with most of the product being in the form of large (slow-acting) oligopeptides. In my humble opinion, the ideal protein for post-exercise (and pre-exercise) drinks is a whey protein hydrolysate with a very high degree of hydrolysis. Such a hydrolysate (providing mixture of small peptides and free amino acids) is absorbed ultra rapidly and produces strong pharmacological effects (e.g., insulin and growth hormone responses).

  Whey Protein + Leucine Enhances the Acquisition of Strength

  Whey protein has been singled out as the ultimate source of protein based on an excellent amino acid profile and high bioavailability. In addition, bioactive compounds from whey may also improve immune function and gastrointestinal health.

  The purpose of the recent study by Dr. Jared Coburn and co-workers at California State University was to determine the effects of resistance training in combination with a whey protein-leucine supplement (20 grams of whey protein plus 6.2 grams of added leucine) or a carbohydrate placebo on strength and muscle cross-sectional area. Thirty-three men were assigned to one of three groups: 1) whey protein + leucine group, 2) carbs only group, or 3) control group (no supplements at all). The whey + leucine group and carbs-only group performed unilateral training of the leg extensor muscles with the nondominant limb for eight weeks.

  The results of this study indicated that the whey protein + leucine supplementation enhanced the acquisition of strength in the trained and untrained limbs. Furthermore, the resistance training, in combination with a whey protein-leucine supplement, resulted in an increase in muscle cross-sectional area. Thus, the investigators concluded, "Dietary supplementation with leucine and whey protein provided an ergogenic effect that enhanced the acquisition of strength beyond that achieved with a carbohydrate placebo. Coaches and athletes who want to maximize gains in strength and muscle hypertrophy may wish to consider the use of a leucine and whey protein supplementation regimen."

  Glutamine Peptides Boost Natural Killer Activity

  Of all the immune system's soldiers, natural killer cells (NK cells) are the most aggressive. They are your first line of defense against virus-infected cells. In addition to their role in the control of infections, NK cells help in the regulation of other aspects of the immune system, which affects overall health. Following exercise, NK cell activity is suppressed if the exercises have been of high intensity and relatively long duration (more than 45 minutes). A Japanish research group led by Dr. Noboru Horiguchi examined the effects of glutamine peptide (wheat gluten hydrolysate) supplementation on immune function of healhy human volunteers. The subjects consumed 3 grams per day of glutamine peptides for six days and their NK cell activity was measured. Simply stated, this study indicated that glutamine peptides can augment NK cell activity without adverse effects. Although more research is needed before a firm conclusion can be drawn, glutamine peptides may prevent the exerciseinduced weakening of the immune system.

  Advice to Students from Linus Pauling

  I conclude my supplement update by quoting Dr. Linus Pauling, a remarkable man who insistently addressed certain crucial human problems while pursuing an amazing array of scientific interests. Unlike most "scientists," Linus Pauling was never reluctant to enter into controversy by expressing unorthodox scientific ideas.

    "When an old and distinguished person speaks to you, listen to him carefully and with respect— but do not believe him.  Never  put your trust in anything but your own intellect. Your elder, no matter whether he has gray hair or has lost his hair, no matter whether he is a Nobel Laureate, may be wrong. The world progresses, year by year, century by century, as the members of the younger generation find out what was wrong among the things that their elders said. So, you must always be skeptical— always think for yourself. There are, of course, exceptional circumstances: when you are taking an examination, it is smart to answer the questions not by saying what you think is right, but rather what you think the professor thinks is right." —Linus Pauling, Advice to Students

  References

  1. Watson G et al. Creatine use and exercise heat tolerance in dehydrated men. J Athl Train, 2006 Jan-Mar;41(1):18-29.
  2. Hile AM et al. Creatine supplementation and anterior compartment pressure during exercise in the heat in dehydrated men. J Athl Train, 2006 Jan-Mar;41(1):30-5.
  3. Manninen AH. Protein hydrolysates in sports and exercise: a brief review. J Sports Med Sci, 2004 June; 3(2):60-63.
  4. Di Pasquale MG. Amino Acids and Proteins for the Athlete. CRC Press, 1997.
  5. Kaastra B et al. Effects of increasing insulin secretion on acute postexercise blood glucose disposal. Med Sci Sports Exerc, 2006 Feb;38(2):268-75.
  6. Manders RJ et al. Co-ingestion of a protein hydrolysate with or without additional leucine effectively reduces postprandial blood glucose excursions in Type 2 diabetic men. J Nutr, 2006 May;136(5):1294-9.
  7. Ha E, Zenel MB. Functional properties of whey, whey components and essential amino acids: mechanisms underlying health benefits for active people (review). J Nutr Biochem, 2003 May;14(5):251-8.
  8. Coburn JW et al. Effects of leucine and whey protein supplementation during eight weeks of unilateral resistance training. J Strength Cond Res, 2006 May;20(2):284- 91.
  9. Horiguchi N et al. Effect of wheat gluten hydrolysate on the immune system in healthy human subjects. Biosci Biotechnol Biochem, 2005 Dec;69(12):2445-9.