00:00Creatine, the most popular performance enhancement supplement in the world, has just turned out to have benefits beyond aesthetic competition.
00:10Creatine is an organic molecule that replenishes the energy currency of our cell, known as ATP.
00:18It is now under investigation for adoption in diseases as diverse as heart attacks, strokes, and traumatic brain injury.
00:30While its role in these diseases seems promising, further investigation is necessary to establish a clinical standard.
00:40But what is creatine and what is its role in the body?
00:44Creatine is mainly found in the muscles and the brain.
00:48Most of the creatine we need is synthesized in the liver and in the kidney.
00:53A smaller portion, about 1-2 grams, is received through the food we eat.
01:00Foods such as fish and meat provide us with the creatine we need to replenish the creatine we excrete in the urine daily.
01:10Creatine is excreted in the urine as creatinine.
01:13But what exactly does it do to play such a crucial role in athletes and in patients with a variety of medical conditions?
01:23Because it is involved in energy production in our cells, it plays a crucial role in the function, growth, and recovery of our tissues.
01:34Without supplementation, muscle cells typically maintain about 60-80% of their maximum creatinine storage capacity.
01:46When we provide the muscles with the missing 20-40%, we can see an increase of 5-15% in the strength, endurance, and recovery rate of our muscles.
02:01This translates into increased performance, reduced fatigue, and enhanced muscle mass development in athletes, especially during high-intensity, short-duration activities.
02:16In conditions such as strokes caused by blockages of the arteries, heart attacks, and traumatic brain injury from sports,
02:28there is a lack of energy in the cell due to a lack of oxygen or mechanical injury.
02:35Creatine is able to increase the energy supply to the cells in these conditions through phosphocreatine.
02:43Phosphocreatine is formed when creatine binds a phosphate molecule.
02:51Phosphocreatine plays an important role in replenishing the energy currency of the cell called ATP.
03:00Application of creatine in these conditions is still under investigation.
03:05Creatine may also provide benefit to elderly people who are at risk of muscle loss and weakness called sarcopenia,
03:17postmenopausal women suffering from thinning of the bones,
03:22and even in people with decreased mental function due to age.
03:28But these applications are yet to be introduced as a standard of care.
03:37Taking creatine 5 grams a day can improve athletic performance,
03:43stimulate muscle growth, speed up recovery, and offer protection against age-related frailty.
03:52Athletes sometimes load up with higher doses of up to 20 grams a day in divided doses for 5 to 7 days.
04:03This, however, is not necessary when we're seeking to improve our health and bodily function.
04:11Creatine has been proven to be safe for consumption by adults of all ages
04:16and has been categorized as GRAS or generally recognized as safe by the FDA.
04:26I hope you found this video useful.
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04:35Until the next video, stay healthy and stay safe.
