Fall 2023 - 28

creatine content by 3-10%, specifically by
supplementation of creatine monohydrate.
Individuals may need higher levels of creatine
supplementation (>5g/day) for longer periods of
time to increase brain concentrations of creatine
as brain levels seem to increase more slowly than
those in the muscle in response to supplementation.
There has been emerging interest in showing
how creatine supplementation may benefit brain
health, including cognitive processing, brain
function, and recovery from trauma. Much of
the research assessing the efficacy of creatine
supplementation has been evaluated using
creatine monohydrate. Other forms, such as
creatine citrate, creatine serums, creatine ethyl
ester, or creatine nitrate, have not been proven to
promote a greater creatine uptake and retention
than creatine monohydrate. Therefore, the
research on creatine and concussions focuses on
supplementation with creatine monohydrate.
CONCUSSIONS
Following a mild traumatic brain injury (mTBI),
also known as a concussion, ATP demand is
altered due to hypoxia and decreases in blood
flow and brain creatine levels. There is also
large-scale membrane depolarization, which
requires large amounts of ATP to repolarize.
As a result, symptoms following a concussion
include headache, dizziness, and light and sound
sensitivity. The phosphocreatine system can
replenish ATP efficiently, even in high energy
demand, low oxygen environment. As a result,
creatine plays an important role in helping
the brain meet these increased ATP demands
following a mTBI, which may be just one
mechanism behind how prophylactic creatine
supplementation could be beneficial in alleviating
post-concussion symptoms.
There is also evidence that creatine may
help with the altered metabolic environment
following a mTBI, characterized by increased
intracellular calcium, apoptosis, and oxidative
stress. This stressful environment can cause
the formation of mitochondrial permeability
transition pores (mPTP), a protein found in the
membrane of the mitochondria that is linked
to apoptosis. Creatine may be able to protect
against the factors involved in their formation,
as well as stabilize them, which can prevent
cell death. Creatine may also reduce the
occurrence of reactive oxygen species (ROS)
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28 | Tactical Training & Conditioning | Fall 2023
FOLLOWING A CONCUSSION,
OMEGA-3 FATTY ACIDS,
AND MAGNESIUM ARE
COMMON SUPPLEMENTS
PROVIDED AND/OR
RECOMMENDED THAT
MAY HELP WITH POSTCONCUSSION
SYMPTOMS.
"
Fall 2023

Table of Contents for the Digital Edition of Fall 2023
