Creatine presented by Dr Lachlan Mitchell, PhD, APD, ASD
Lachlan provided a refresher on the biochemistry of creatine, its role in energy metabolism and storage in the body. He then gave an evidence-based overview of creatine supplementation, extending beyond its known role in sports performance to its potential benefits across special populations (eg. women, muscle wasting, neurodegenerative diseases, vegetarians, osteoarthritis). He included advice around dosing for clinical practice.
Learn about:
- Creatine monohydrate is well-researched, safe, and effective for enhancing muscle strength and lean mass when paired with resistance training and may also support cognitive performance in situations of high mental demand.
- Dosing strategies are flexible; either a short loading phase (20 g/day for 5 days) followed by 5 g/day, or simply 5 g/day ongoing (aimed at saturating muscle creatine stores). Daily consistency is more important than timing.
- Creatine has broader clinical relevance beyond athletes. It has potential benefits for older adults, vegetarians, and possibly those recovering from traumatic brain injury, though some groups (e.g. women, bone health outcomes) require more targeted research.
Dr Lachlan Mitchell is an Accredited Practising Dietitian and Accredited Sports Dietitian from Australian Catholic University in North Sydney. He completed his PhD at University of Sydney focussing on diet, training, and physiology of drug-free bodybuilders. He then undertook a postdoctoral fellowship at University College Dublin working in childhood obesity.
Lachlan’s current research interests include nutrition in rugby union, the quantification of exercise energy expenditure and the influence of energy expenditure and dietary intake manipulation on health and performance, and nutrition education of athletes.
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