Day 31: Creatine

My first exposure to creatine was during the 1998 MLB season when Mark McGwire & Sammy Sosa were chasing the all-time homerun record & reports surfaced that McGwire was taking an ominous supplement called ‘creatine’ that gave him an uncanny ability to crush the long ball. While it turned out McGwire was in fact taking creatine at the time, it was not the supplement that the media should have vilified. Far more controversial was McGwire’s use of the anabolic steroid, andro, that McGwire later admitted to using.

The questions still remain however, what is creatine, how does it work, & what most people wonder – is it safe? Today I discuss the training & health benefits, as well as the potential risks associated with creatine.

What is creatine?

Creatine is a compound that our bodies create naturally, mostly in the liver, by combining 3 amino acids (arginine, glycine, & methionine). Creatine can also be found in small amounts in animal proteins such as steak, salmon, & tuna, however creatine is commonly destroyed during the cooking process.

         Creatine is used by the body to help regulate the energy cycle inside muscle cells which allows for increased muscular performance. Muscles power their contractions during physical exercise by using a molecule called adenosine triphosphate (ATP), & creatine helps muscles regenerate ATP stores more quickly during intense efforts, allowing athletes to recover more quickly & achieve better results in short bursts of physical output. 

Creatine’s effect on athletic performance

As alluded to in the point above, more rapid regeneration of ATP between sets of lifting or physical exercise allows an athlete to train at a higher intensity than he or she could without creatine.

Many studies have been completed measuring creatines effect on different types of athletic performance, however recurring results seem to suggest that creatine supplementation can improve maximal power & strength between 5-15%, muscular endurance between 1-5%, sprint performance 1-5%, & repetitive high-intensity exercise between 5-15%. Additionally, creatine supplementation during training has been reported to promote significantly greater gains in strength, far free mass, & performance primarily of high intensity exercise tasks. 

Most specifically, creatine has been shown to have benefits for any sort of sport that involves repeated efforts of thirty seconds or less, or athletes that play sports with ‘intermittent work patterns.’ Additionally, creatine helps increase the glycogen stores in muscles that are important to endurance exercise, as well as possibly reducing oxygen consumption in submaximal effort.

In one particularly convincing 10-week study, female volunteers were given a load dose (20G) of creatine for 4 days, followed by a standard dose (5G) for the remainder of the 10-week period. During this period, the maximum strength of the muscle groups trained, maximal intermittent exercise capacity of the arm flexors, & fat-free mass were increased 60% more for those subjects supplementing with creatine versus those that were not. 

                In conclusion, creatine supplementation has been repeatedly shown to result in an increase in strength, fat-free muscle mass, & to enhance high-intensity exercise performance in young healthy men & women.

Creatine’s effect on the brain

                As research continues to be done on the effects of creatine in terms of athletic performance, some researchers are now looking to creatine to act as a neuroprotective agent. Creatine has demonstrated a neuroprotective effect in animal models of Parkinson’s disease, Alzheimer’s disease, amyotrophic lateral sclerosis, & after ischemia. The reason scientists believe creatine may have neuroprotective effects is that in each of the diseases listed, a low phosphocreatine concentration has been reported for those with neuromuscular disorders, a compound that creatine supplementation can increase.

                Further, recent experiments have demonstrated that use of creatine may help to repair brain tissue damage after traumatic brain injury. Results showed that creatine has reduce the extent of cortical damage by as much as 36% in mice & 50% in rats.

                While it is too early to draw conclusions on creatine’s ability to work as a neuroprotective agent, the preliminary research is very encouraging & provides yet another reason that you may want to consider adding creatine to the list of supplements that you are currently taking.

What are the risks of using creatine?

One of the major drawbacks of using creatine is that it can lead to water retention which can cause weight gain. This can be particularly problematic for athlete’s competing in sports where weight is an important consideration (wrestling, MMA, etc.). Aside from the effects of water retention, there have been very few health risks tied to either short-term, or long-term creatine use.

Common anecdotal citations are gastrointestinal disturbances & muscle cramps, but these effects remain simply anecdotal & have not yet been proven in any scientific literature. Liver & kidney dysfunction have also been suggested on the basis of small changes in markers of organ function & of occasional case reports, but well controlled studies on the adverse effects of exogenous creatine supplementation are almost non-existent. A recent study that investigated kidney & liver changes during short, medium, & long-term supplementation in young athletes did not find any adverse effects on renal function.

One commonly cited recommendation of researchers is to ensure that athletes using creatine hydrate properly to avoid any negative effects such as muscle cramping & gastrointestinal disturbances.

                In conclusion, while I am certainly in no position to be recommending anyone take any type of supplement, I believe that the case for using creatine is quite strong. As with any dietary supplement, you should consult your physician & conduct your own research prior toe use. That said, I was pleasantly surprised to discover all of the positive health benefits associated with this supplement that I have been taking for years. 

100 Day Spartan

Day 20: Intermittent Fasting

                I don’t eat breakfast. Since I was a kid, my mom & everyone else has always told me that breakfast is the most important meal of the day. When you tell people that you do not eat in the mornings, you often get a perplexed look. Conventional wisdom says that you should eat a hearty breakfast to give your body the fuel it needs to get through the day.

                When I listened to Dr. Rhonda Patrick on the Joe Rogan Experience Episode 901, she discussed some of the positive health benefits associated with intermittent fasting & I was endlessly fascinated. For the past 4 weeks, I have been following the guidelines that she set out in that podcast, & I have felt great. The major benefits that I’ve taken from my brief stint of fasting have been fat loss, mental clarity, & improved mood.

                Below I look into some of the research behind why intermittent fasting works.   

What is Intermittent Fasting?

                Intermittent fasting is a diet schedule where you fast each day for 12 to 16 hours. For most people, this fast occurs from the time they finish dinner until lunch the next day. During the fasting period, you should not consume anything except for (lots of) water.

               

How it works?

                Intermittent fasting works by depleting the glycogen stored in your liver, forcing your body to begin burning fats for energy. Every time you eat, glucose (sugar) is stored in your liver as glycogen, which your body uses as energy, & generally takes 10 to 12 hours to deplete. After the glycogen is depleted, your body starts burning fats for energy, which are converted to ketone bodies, acidic chemicals used by neurons as energy.

If you do not fast, your body doesn’t have a chance to deplete the glycogen stores in your liver, & the ketones aren’t produced. This glycogen depletion has also been replicated in studies looking at anaerobic exercise, so a combination of intermittent fasting & anaerobic exercise is a great way to deplete the glycogen in your liver more quickly, & produce more ketone bodies. 

Fat Loss

                The primary reason that the intermittent fasting diet has gained popularity is due to it's association with fat loss. Intermittent fasting was shown in a 2011 clinical trial to be equally effective in promoting weight loss in overweight & obese individuals as the more often cited & practiced calorie restricted diet.

A second study using the Warrior Diet, an extreme version of intermittent fasting where only one nutrient-dense meal is consumer per day, found that participants lost significantly more fat & maintained more muscle mass than counterparts eating 3 meals per day on an 8-week, calorie restricted diet.

Additionally, a 2005 study on mice that tested every-other-day fasting over 21 days found that, on average, participants lost 2.5% of their body weight including a 4% reduction in fat mass. A 2011 study replicated these results in humans, showing that intermittent fasting with calorie restriction was able to produce a 4-8% weight loss & 11-16% fat mass loss in 3 to 12 weeks.

                Although these results are promising, it is perhaps worth noting that often-times a side effect of intermittent fasting is reduced calorie consumption due to a smaller eating window. Thus it is possible that many of the benefits found in studies looking at intermittent fasting are at least in part, caused by a reduced caloric intake.

Stress Relief

                Perhaps one of the most interesting & unexpected results to come out of intermittent fasting research is the conclusion that IF strengthens the body’s innate response to stress both in human & animal studies.

                In studies of mice that were placed on intermittent fasting diet regimens, the mice experienced improved biomarkers of disease, a reduction in oxidative stress & increased learning & memory function as a result of their diet changes.
                 The proposed mechanism for the reduced level of stress is that while the body is fasting, its cells are under mild stress & they adapt by enhancing their ability to cope with stress & perhaps resist disease. According to Mark Mattson, Senior investigator for the National Institute on Aging, “There is considerable similarity between how cells respond to the stress of exercise & how cells respond to intermittent fasting.” 

                Although more research is needed, early studies suggest that by exposing our cells to daily stress through intermittent fasting, our bodies become more adept at handling & overcoming stress & disease.Similar to the effects of reducing glycogen stores in the liver, it seems that the ideal mix for reducing stress is by incorporating exercise along with intermittent fasting.

Resistance to Disease

                Along a similar vein to the information on a reduction in anxiety, intermittent fasting has also been linked to an increased resistance to disease.
                 One study showed that adults with asthma that fasted every other day by only consuming 20% of their normal calorie intake lost 8% over their body weight over 8 weeks & saw a decrease in markers of oxidative stress & inflammation as well as improvement of asthma-related symptoms & several quality-of-life indicators. 

                Preliminary research has also shown that fasting may help your brain ward off neurodegenerative diseases like Alzheimer’s & Parkinson’s while at the same time improving memory & mood.

                When asked about the mechanism behind the protection, Mattson states that “fasting is a challenge to your brain, & we think that your brain reacts by activating adaptive stress responses that help it cope with disease.” 

Clarity of Thought

                 Perhaps the biggest benefit of the intermittent fast that I have enjoyed thus far is in clarity of thought. I have noticed a significant improvement in my ability to focus on a single task, as well as an increased mental sharpness since I have adopted intermittent fasting.
                The mechanism behind this increased mental clarity is that when you fast, your body goes to its fat stores for energy, & fatty acids called ketones will be released into the bloodstream. Ketones have been shown to protect memory & learning functionality as well as slow disease processes in the brain. Ketones promote positive changes in the structure of synapses important for learning, memory, & overall brain health. In studies conducted on mice, fasting caused a reduction in depression & anxiety.   

Rethinking Hunger

                Perhaps the most significant, intangible benefit of intermittent fasting is the way ones’ mindset towards hunger changes. Many of us are conditioned to begin eating as soon as we wake up until the time we go to sleep, ensuring that we feed ourselves when we experience even the smallest twinge of hunger. This state of constant eating often leads to the consumption of excess calories, which has been well documented to increase fat mass & cause a whole host of negative physical & mental consequences.

                By fasting for 16 hours at a time, one becomes comfortable with hunger & may even view hunger as a daily accomplishment. Very quickly, your mindset changes from feeling as though you must eat immediately, recognizing that it is perfectly acceptable to spend a few hours of your day hungry. Each day you are able to achieve 16 hours of fasting, you grow a little stronger mentally & become slightly better at managing your hunger.  

Breaking the Fast

                Since you are depriving your body of essential vitamins & minerals for 16 hours per day, it is very important that you break the fast with nutrient-dense foods. Personally, the first thing I consume when breaking my fast is a kale shake that consists of kale, spinach, cucumber, celery, avocado, & 5G of creatine. This allows my body to get a spike of important nutrients immediately upon breaking the fast which often provides a rush of energy to my body & mind. 

                It is worth noting that in lab studies where mice fasted intermittently but then were permitted to eat at liberty during non-fast periods, the mice overate & did not lose weight nor experience any of the health benefits that were shown in studies where the mice fasted & then ate a controlled diet.

                Thus simply the act of fasting alone will not guarantee results. It is important that you are fuelling your body with nutrient-dense foods during your non-fasting periods in order to ensure you maximize the positive results of intermittent fasting.

Drink Water

                It is imperative to note that this fast does not include water. Meaning, drink lots of water! Not only will it help you to suppress your appetite, but it is vitally important that you hydrate your body, especially when you are putting in under a stressful situation such as a fast. Drink water!

My 4-Week Experience

                Now that I’ve addressed some of the documented benefits of intermittent fasting, I will share my experience through 4-weeks of an intermittent fasting regimen.

                First, is fat loss. When I first started with intermittent fasting, I weighed 192 pounds. Four weeks later, I am at 182 pounds & am significantly more lean than prior to when I started. I attribute a large portion of this weight loss to intermittent fasting, however it is worth noting that during this time, I have also increased the amount of anaerobic exercise that I am doing substantially, & have also been eating a more nutrient-dense diet.

                Second is mental clarity. Until I conducted my research for this post, I could not quite address the difference in my thinking that I have experienced over the past 4 weeks. Although it is difficult to describe, my mind feels more sharp than it has been in the past. Specifically in the mornings, I find it much easier to focus on what I am working on. That said, a disclaimer on this note is that during this same time frame, I have also taken up daily meditation which may also be effecting my improved mental clarity.

                Third is elevated mood. Since I have started this diet, I have consistently been in a better mood. That’s not to say I do not still have my moments of anger or frustration, but they have seemed to be fewer & far between, & I seem to wake up with more energy & in a better state than in the past. Once again however, it is worth noting that an improved diet, increased exercise, & the adoption of daily meditation are all certainly contributing to my improved mood.

                               

Athletic Performance

                One major drawback that has been cited by opponents of intermittent fasting is a reduction in athletic performance during a fasted state. It has been shown that performing aerobic exercise fasted can encourage loss of lean muscle mass since musclewill be burned for fuel.

                Additionally, having readily available energy has been proven to allow optimal performance which will burn more calories overall & lead to the highest strength gains. This energy will not be available in a fasted state.

Personally, I workout in the afternoon so I have yet to observe any negative effects from intermittent fasting on my athletic performance. If you exercise in the morning, intermittent fasting advocates suggest consuming 5G of BCAA’s for your workout, but it has not been scientifically proven to negate the negative impacts of fasted exercise.

Should I Try Intermittent Fasting?

                Ultimately, it is up to you & your medical professional to decide if you would like to try intermittent fasting. Intermittent fasting is not recommended if you are pregnant, breastfeeding, have diabetes, or need to closely regulate your blood sugar.

                If none of the above factors apply to you, & you are in good health, then my recommendation would be to give it a try. For me, the key was to start slow. First start with 8 hours, then increase to 10, & so forth. If you find that it is too difficult, or you aren’t experience the positive benefits, then stop.  

                In conclusion, the research on intermittent fasting is by no means conclusive. Although many studies are currently in process as the diet continues to grow in popularity, do not expect conclusive evidence to come out either for, or against intermittent fasting. The problem with diet studies on humans is that it is very difficult to monitor what people eat when they are not under the direct supervision of medical professionals.

I am certainly not advocating intermittent fasting for everyone, I just know that from personal experience, it has allowed me to lose fat, improve my mental clarity, & feel great. If I notice these positive effects diminishing, or if the diet starts to negatively impact my athletic performance, then I will stop, but for now I will continue!

100 Day Spartan