Creatine and Sports Performance

What is Creatine?

    Many people have heard of creatine for both its general wellness and athletic performance benefits. It is an entirely natural compound that the human body synthesizes from amino acids, the building blocks of protein. Our bodies can make some of these amino acids ourselves, but some we must consume from the foods that we eat. Additionally, we can also consume creatine by eating certain animal products that contain it, such as meat and fish. 

Creatine's Role and Athletic Benefits

    Creatine is a crucial part of the body’s fastest acting energy system. This energy system supports short but intense bursts of physical activity, like lifting weights, sprinting, and jumping. It also supports other involuntary physical demands like our heart beats and brain function. Because it directly supports intense physical activity by increasing energy availability for short periods of time, creatine has garnered a reputation as one of the most beneficial supplements for athletic performance.

    Research has shown that creatine supplementation can improve performance in high-intensity exercises, such as power-based movements like sprinting and lifting, by about 10-20%. The shorter and more intense the burst of movement is, the more improvement is seen. Additionally, creatine can alter body composition. Supplementation may increase lean muscle mass and decrease body fat percentage when combined with resistance training. This body composition change will also increase muscular strength. Creatine is also shown to reduce muscle damage and improve recovery during and after intense exercise. Supplementing creatine is also correlated to a decreased risk of muscle and bone injuries.

Creatine Supplements

    Creatine can be taken as a supplement as a convenient way to increase our intake, which will increase our body’s stores and may improve athletic performance. Creatine supplements typically come in the form of high-dose capsules or powders. There are many different forms that creatine supplements can come in, but creatine monohydrate is the most studied and research-supported form to deliver performance gains and minimal side effects.

Precautions and Potential Side Effects

    Common side effects of creatine supplementations include temporary water retention and bloat, dehydration, and gastrointestinal issues such as abdominal pain and diarrhea. More serious liver or kidney complications can occur if creatine is taken at higher than safe doses or combined with specific supplements. You should speak to your healthcare provider before beginning any new supplements to assess individual safety and any current medication or supplement interactions.

Key Takeaways

    Creatine is commonly used for athletic performance gains. Studies support its safety and physical benefits. Speak to your healthcare provider or a registered dietitian about adding creatine to your daily diet. 

Source: https://www.eatright.org/health/essential-nutrients/supplements/creatine-and-sports-performance 

Creatine for Health Promotion

    Creatine has become popular for its fitness-related benefits, but more research continues to support its other health advantages. Creatine is a natural compound in the body involved in energy production that can also be taken as a supplement. 

Sources 

    Your body automatically makes about 1 gram of creatine every day. Eating foods higher in creatine concentration can help your body maintain these stores. A diet that includes about 1 to 2 grams of creatine daily allows your muscles to reach 60% to 80% of their storage capacity. 

    Animal-based foods like beef, pork, fish, and lamb are significant creatine sources. A 4-ounce serving of beef (about 1/2 cup ground beef) or salmon has about 0.5 grams of creatine. Dairy products, however, have very little creatine.

Supplements

    While creatine is naturally made and found in food, supplements may provide a more convenient and measurable method to increase creatine. Supplements use a concentrated form of creatine to deliver higher amounts. They are usually tolerated well, but, as with any supplement, may have mild side effects. The most common are water retention, or swelling, dehydration, and mild stomach upset. Always consult your healthcare provider or a registered dietitian nutritionist to help determine your nutritional needs.

Deficiency

    Individuals at risk for creatine deficiency include vegetarians and vegans, pregnant women, older adults, and those with creatine deficiency syndromes. Research demonstrates that people who eat limited animal-based products like meat and fish have lower muscle creatine levels. Supplementation can improve physical and cognitive performance while maintaining a plant-based diet in these populations. 

    Women typically have lower muscle creatine levels that could further decline into late adulthood. Sarcopenia is a condition defined by this loss of muscle with age. Increasing creatine may help reduce muscle loss and deterioration for individuals with sarcopenia.

Health Promotion

    An abundance of research has explored the health benefits of creatine beyond enhancing athletic performance. Some research suggests that creatine can help lower cholesterol and triglyceride levels, while other studies have found that it can have some antidepressant effects.

    Creatine supports energy metabolism in the brain, reducing neuron damage. This could support recovery from a traumatic brain injury. Some studies have even shown that it can support brain health in conditions like Parkinson’s Disease. Specific populations may benefit from increasing creatine intake or supplementation. Research focused on older adults found that creatine supplementation can improve cognitive function while simultaneously increasing strength and muscle mass. It can increase exercise capability for those with cardiovascular conditions and improve metabolism in those with chronic fatigue syndrome.

Takeaways

    Creatine is a naturally occurring compound essential for energy production, affecting both physical and mental performance. Supplementation is increasingly supported for the wide range of its health benefits, especially in specific populations like vegetarians and older adults.

Source: https://www.eatright.org/health/wellness/diet-trends/creatine-for-health-promotion

Savory Penne with Lentils and Kale Recipe

    Lentils are a great source of plant-based protein, but they can be daunting to incorporate! Try this easy pasta recipe that combines classic penne with protein-packed lentils for a hearty, nutritious meal.

• Prep Time: 5 minutes
• Cooking Time: 27 minutes
• Yields 6 Servings (1 ¼ cups)

Ingredients:

• ½ cup brown lentils

• 1 tablespoon light olive oil

• ½ cup onion, chopped

• 1 teaspoon garlic, minced

• 2 cups dry whole-wheat penne pasta

• 1 ½ cups canned crushed tomatoes

• ¼ teaspoon salt

• ⅛ teaspoon black pepper

• ½ teaspoon dried oregano

• ½ teaspoon dried basil

• 1 cup frozen kale, chopped

• ¼ cup walnuts, chopped

• 2 tablespoons fresh parsley, for garnish

Directions:

1. Wash your hands. 

2. Rinse lentils in a fine mesh strainer to remove any debris

3. In a large nonstick skillet, heat the olive oil for 1 minute. Add the onions and stir occasionally for 4 minutes. Add the garlic and stir constantly for 1 minute.

4. Stir in rinsed lentils, pasta, crushed tomatoes, 2 ½ cups water, salt, black pepper, and seasonings until combined. Cover with a lid and reduce the heat to low. Let sit for 18 minutes.

5. Place the frozen kale on top of the pan. Replace the lid and cook for 4 minutes, until the lentils are tender.

6. Serve with chopped walnuts and parsley.

Nutrition Information

Serving Size: 1 ¼ cups (291 grams) | Calories: 217 | Total Fat: 6 grams | Saturated Fat: 1 gram | Carbohydrates: 35 grams | Fiber: 7 grams | Sugars: 5 grams | Protein: 9 grams

Source: https://www.eatright.org/recipes/entrees/savory-penne-with-lentils-and-kale

Veggies for Breakfast? Yes!

    Fruit is a common addition to breakfast, but what about veggies? They can make breakfast just as delicious and add more nutrition to your plate early in the day. Try some of these quick veggie-based breakfast ideas!

• Scramble! Add spinach, mushrooms, or diced tomatoes to scrambled eggs and omelettes. Any veggies will do, and you can use them fresh or frozen!

• Make a sandwich. Add hummus, sliced cucumbers, tomato and spinach to a whole-wheat English muffin.

• Batter up. Try grating carrots or zucchini to batter for pancakes, bread, or muffin batter for an easy veggie addition.

• Drink your produce. Carrots and orange juice complement each other perfectly- try mixing them in a blender for a refreshing morning beverage.

• Burritos! Use a whole-wheat tortilla to make a breakfast burrito or quesadilla! Try low-fat cheddar cheese, scrambled eggs, and diced bell peppers.

• Make a quick hash. Grate white or sweet potatoes to help them cook faster. Microwave for about three minutes in a glass bowl and drain excess juice. Stir fry them on a skillet or frying pan with a teaspoon of olive oil until they are perfectly crispy.

• Try savory oatmeal. Sauteed vegetables like mushrooms or onions add a savory flavor to unsweetened instant oatmeal. Sprinkle it with cheese for even more flavor!

Source: https://www.eatright.org/food/planning/meals-and-snacks/veggies-for-breakfast-yes 

7 Common Picnic Mistakes (And How to Avoid Them)

    Picnics are a great opportunity to enjoy your favorite foods outside, but it’s easy to forget about food safety! It is always important, though- one in six Americans suffer from foodborne pathogens every year. Take a look at these common picnic mistakes and read about how to avoid them to keep your friends and family happy and healthy.

Error: You Didn’t Wash Your Hands

    A lot of foodborne illness is preventable by handwashing. Wash thoroughly before cooking, preparing, or serving food and always after handling raw meat. Hand sanitizer can be used as an alternative if you don’t have access to running water, but be sure to get between your fingers and around nails!

Error: You Didn’t Start with a Clean Slate

    Make sure you pack your picnic supplies carefully, as juices from raw meat and poultry can quickly grow bacteria. Sanitize your cooler and any bags or bins you plan to use to transport food. Always use clean, tightly sealed containers. Be sure to wash all produce at home if you won’t have water at your picnic site, even if it will be peeled!

Error: You Cross-Contaminated

    Keep utensils used for handling raw meats and serving cooked foods separate! If you won’t be able to wash them at the picnic site, bring two sets. All ready-to-eat foods like buns, produce, and prepared side dishes should be kept away from contaminated serving utensils. 

    Avoid reusing marinades used for raw meat, seafood, or poultry unless it’s been boiled before packing. When packing up food, keep produce and cooked foods separate from raw foods as much as possible.

Error: Your Cooler Lost its Cool

    Unfortunately, even insulated coolers can’t hold food at a cool enough temperature. Aim to fill about a quarter of your cooler with ice packs, and chill or freeze food and beverages before putting them in the cooler. Of course, keep hot and cold food packed separate. 

    Use a thermometer to monitor the temperature of your cooler throughout the day- it should not go above 140 degrees Fahrenheit. Try to keep the cooler with perishable food shut as much as possible, such as by packing beverages in a separate container.

Error: You Repurposed Ice

    Ice used to keep food cool should never be used in beverages as it can pick up bacteria from the food or cooler. Store ice for drinks in a separate, sealed bag. 

Error: You Didn’t Bring a Food Thermometer

    Foods must be cooked to different internal temperatures to minimize harmful bacteria. Hamburgers must reach 160 degrees F, while chicken breasts and legs must reach 165 degrees F. Be sure to not touch any bones (like in a chicken leg) while measuring the temperature of food, and test the food in the thickest section. 

Error: You Let Food Sit Out

    The temperature danger zone for food is between 40 degrees F and 140 degrees F: this is when bacteria can multiply fastest- doubling about every 20 minutes! You won’t be able to see, smell, or taste these toxins. 

    Avoid the temperature danger zone by transporting food in an air-conditioned car seat instead of the hot trunk. Only take out the amount of food that will fit on the grill. Food should not sit out for more than two hours, or for more than one hour if the outside temperature is above 90 degrees F. Bring a timer or set an alarm! All perishable foods should be monitored and controlled, including meat, eggs, salads made with mayonnaise, and anything using dairy.

Source:

https://www.eatright.org/food/planning/away-from-home/how-to-prevent-7-picnic-food-safety-mistakes

Fueling Your Workout: How to Time Your Nutrition

Don’t Skip the Carbs

Carbohydrates are essential to fuel movement. The more you use your muscles, the more carbs you need to keep going. However, eating right before a workout can make it hard for the body to simultaneously exercise and digest the food in your stomach. So what’s the solution?

The best time to eat carbs (with protein!) is 1 to 4 hours before a workout. It can vary greatly depending on your body, so it may take some experimentation to get the right timing down for you. Some pre-workout snack ideas include: 

• Peanut butter and banana or a pb&j sandwich
• Greek yogurt with berries
• Oatmeal with low-fat milk and fruit
• Nuts and raisins (about ⅔ fruit to ⅓ nuts)

All of these have carbs for fuel and protein to help make the right amino acids ready to use and repair muscle.

Post Workout Nutrition

Replenishing carbs and protein after your workout is essential. This will help build your glycogen stores back up after they fueled your activity and help your muscles recover and rebuild with the right amino acids. Try to eat within an hour after an intense session. Post-workout fuel could look like:

• Smoothie with low-fat milk and fruit
• Low-fat chocolate milk
• Whole grain wrap with turkey and veggies
• Low-fat yogurt with berries

Note that some of these options involve liquid, which will help rehydrate you!

Key Points

• Carbs provide fuel for muscle movement
• Protein helps muscles recover and rebuild
• Try to replenish your nutrient stores with carbs and protein within an hour of working out
• Experiment and figure out what timing and fuel works best for you, but not anything new on race day!

Source: https://www.eatright.org/fitness/physical-activity/exercise-nutrition/timing-your-pre-and-post-workout-nutrition 

Chocolate Chip Banana Pancakes Recipe

     Pancakes are a popular breakfast staple, and for good reason. They are simple to prepare and versatile to add almost any add-ins and toppings you choose! This recipe is inspired by the classic chocolate-banana combination to prepare a delicious start to the day.

Ingredients:

• 3/4 cup flour
• 2 tbsp. sugar
• 1/2 cup toasted wheat germ
• 1 tsp. baking powder
• 1/2 tsp. baking soda
• 2 beaten eggs
• 1 cup low-fat buttermilk
• 1 mashed overripe banana 
• 1/4 cup chocolate chips of choice
• Non-stick cooking spray

Directions:

1. Wash your hands.
2. Mix together the flour, sugar, wheat germ baking powder, and baking powder in a bowl.
3. In a new bowl, mix together the eggs, buttermilk, and banana. Whisk well.
4. Pour the wet mixture into the dry mixture, and stir until combined.
5. Fold chocolate chips into batter.
6. Spray a pan or skillet with the cooking spray, and then turn heat to medium-high.
7. Use a 1/4 measuring cup to scoop batter onto the cooking surface. Flip the pancake when the center begins to bubble. The desired color for both sides is golden-brown.
8. Add your favorite toppings and enjoy!

Nutrition Information:

Serving Size: 3 pancakes  |  Serves: 4

Calories: 290  |  Total Fat: 8 grams  |  Saturated Fat: 3 grams  |  Total Carbohydrate: 48 grams  |  Fiber: 4 grams  |  Protein: 12 grams

Source:https://www.eatright.org/recipes/breakfast/chocolate-chip-banana-pancakes-recipe