PDX Monthly has named Dr. David Westerdahl one of Portland’s Top Sports Medicine Doctors!
Creatine is one of the most researched supplements for athletes, with studies showing its link to increased lean muscle mass, gains in strength, and shorter recovery times. Creatine's benefits can help more than athletes and show positive results for the broader population. These additional advantages include improved recovery, injury prevention, and potential neurological benefits. Creatine is a naturally occurring compound that plays a critical role in energy production. It can be found in dietary sources such as red meat and fish. The average omnivorous diet provides about 1 gram of creatine per day. For athletes, supplementation can significantly boost muscle creatine levels, enhancing performance.
The combination of creatine supplementation and resistance training can be a phenomenal way to support one’s health by enhancing muscle mass, strength, and recovery. Creatine promotes muscle growth by increasing ATP regeneration, insulin-like growth factor production, and satellite cell proliferation. Creatine minimizes the time of recovery by reducing reliance on anaerobic glycolysis which mitigates muscle acidosis and enhances power output. It has also shown potential in aiding recovery during periods of immobilization or injury rehabilitation by enhancing muscle mass and strength. Creatine supplementation, when paired with resistance training, can help mitigate the effects of aging like muscle and bone degeneration. Creatine minimizes these effects by improving strength, mobility, and quality of life. Another important outcome of creatine supplementation is its support of brain health by increasing cerebral creatine levels. This helps to improve cognitive function, mental fatigue, and may also enhance neuroprotection after traumatic brain injuries.
Supplementation involves a loading phase of 20 grams daily for 5-7 days, followed by a maintenance dose of 3-5 grams daily. This regimen can increase muscle creatine stores by 20-40%. It is also an option to skip the loading phase, but it takes longer to achieve similar benefits. Creatine may invoke minor side effects such as weight gain due to water retention. More rare, serious side effects
include gastrointestinal discomfort, muscle cramps, or heat intolerance. Creatine can be paired with carbohydrates to improve its uptake and glycogen storage.
Creatine is a safe supplement to take for most people, with many studies confirming its safety in both the short and long term. It remains a cornerstone supplement for athletes, offering significant benefits for high-intensity, short-duration activities. It’s safe, well-tolerated, and versatile, with research
highlighting its broader applications in recovery, aging, and neurological health. Whether you’re a competitive athlete or looking to optimize your fitness journey, creatine is a proven, effective addition to your regimen.
If you'd like to learn more, Sports Health Northwest is here to help. You can schedule an appointment by calling us at: 503-747-6376
