Nutrition Performance - Creatine Monohydrate is 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
