Fall 2023 - 26

CREATINE & CONCUSSIONS
Can creatine aid in concussion recovery?
By Brittany Bowman,
MS, RD, LDN
C
reatine is a non-protein amino acid primarily
found in skeletal muscles. The main role of
creatine is to maintain energy homeostasis by
keeping cellular ATP levels constant in cells that
exhibit high and fluctuating energy demands,
such as muscle and brain cells.
Exogenous sources are supplied by animal
products, such as red meat and fish, whereas
endogenous creatine is formed and stored in the
liver, kidney, and pancreas. The body produces
about 1 g/day of creatine, with another 1 g/
day coming from the diet. The body also breaks
down about 1-2% of creatine in the muscle per
day into creatinine, though this can be greater
in individuals with larger muscle mass or with
higher activity levels. In addition, those who
are not consuming red meat and/or fish on a daily
basis may not be able to fully saturate body stores
26 | Tactical Training & Conditioning | Fall 2023
of creatine without supplementation. Creatine
has become a popular supplement in the sports
performance world, especially since it has been
heavily researched, with strong evidence proving
its effectiveness. It is marketed to improve athletic
performance by increasing strength and muscle
mass. Creatine supplementation can achieve this
by increasing your phosphocreatine (PCr) stores,
which helps to resynthesize ATP. In times of high
energy demand, a CK enzyme can regenerate
ATP from these PCr stores. The synthesis of
ATP occurs when creatine kinase (CK) catalyzes
the reversible reaction of PCr combined with
adenosine diphosphate (ADP). This can decrease
muscle fatigue by prolonging the phosphocreatine
shuttle, which is the predominant ATP source
for short-duration, high-intensity exercises.
Researchers have also investigated other possible
Fall 2023

Table of Contents for the Digital Edition of Fall 2023
