Improve Muscle Recovery
Video by Dr. Trent Yeomans
I recently had an older patient from our East Dallas clinic ask me if creatine is safe for people to supplement with and would it cause any problems with her kidney function, and she heard that it helps with muscle recovery. My initial response is that no creatine is perfectly safe to supplement with because we do get it naturally in a lot of our red meats we eat, so I wanted to investigate what research was out there on creatine and how it effects our kidneys and our muscle recovery. In a systematic review done by Silva et al. they found creatine supplementation does not significantly alter serum creatinine levels or plasma urea values.
The review also found that creatine supplementation does not cause renal damage in the studied amounts and durations. Creatine has also been shown to aid in the healing of muscle tissues after breakdown helping us recover from workouts faster and better. I personally have been taking creatine for years and it is a well-studied supplement that has multiple benefits to help you be healthier and reach your goals. This green drink recipe has spinach in it which contains the amino acid glycine which allows our body to help absorb and synthesize creatine.
“Migraine is a common public health concern in contemporary society, with a prevalence rate of 11.7%. Migraine is one of the leading causes of disability and has been associated with increased health care expenses as well as impaired health-related quality of life. Therefore, finding effective approaches for migraine relief is a high priority in clinical settings.”
“There is also evidence of therapeutic benefits of creatine supplementation in patients with type 2 diabetes, such as improved insulin sensitivity, glucose tolerance, expression of Glucose Transporter Type 4 (GLUT-4) protein,15 and aiding in the treatment of metabolic disorders and neuromuscular diseases such as accelerating recovery after immobilization.”
“Creatine supplementation is a promising ergogenic resource capable of increasing athletic performance during short duration and high intensity exercise and is usually consumed by professional and amateur athletes.”
Recipe
- One cup of organic spinach
- ½ Banana
- ½ Green Apple
- 8oz of water
- ¼ cup of organic Almonds
References
de Souza e Silva, A., Pertille, A., Reis Barbosa, C. G., Aparecida de Oliveira Silva, J., de Jesus, D. V., Ribeiro, A. G., Baganha, R. J., & de Oliveira, J. J. (2019). Effects of creatine supplementation on renal function: A systematic review and meta-analysis. Journal of Renal Nutrition, 29(6), 480–489. https://doi.org/10.1053/j.jrn.2019.05.004
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We love to help our patients in East Dallas stay healthy. We are here to relieve back pain, neck pain and headaches while also teaching about how our diet and stress effects our over all health. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diseases. Our Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., want to help you stay healthy and out of pain!
