
Creatine Monohydrate: More Than Muscle Gains — Could It Aid Spinal Cord Injury Recovery?
November 19, 2024
Ayush Mehra
Edited by:
Ceren Yarar-Fisher,
Sana Chahande,
Jia Li,
Matthew Farrow
Introduction
Creatine monohydrate, a natural compound found in various foods and produced by our brain, kidneys, and liver, is widely known for its benefits in athletic performance. It’s especially popular among fitness enthusiasts for its ability to boost muscle strength, enhance lean muscle mass, and accelerate muscle recovery. However, recent research suggests that creatine’s benefits might go beyond the gym. Emerging studies indicate it could also support neurological health, potentially offering benefits for individuals with spinal cord injuries (SCI). In this article, we’ll dive into the science behind creatine monohydrate and explore how it may serve as a helpful supplement for those with SCI.
Creatine Monohydrate Supplementation
Supplementing with creatine monohydrate can be a game-changer for muscle function, performance, and recovery. This powerful compound boosts energy availability in muscle cells during short, intense bursts of activity, enhancing performance by 10–20% in high-intensity activities, and speeding up recovery. Additionally, creatine helps muscles retain water, supporting cellular function and repair. To maximize benefits, many people follow a loading phase—taking 5g several times a day for about a week—before moving to a daily maintenance dose of 3–5g.
Creatine Monohydrate Supplementation after SCI
Creatine monohydrate is drawing interest for its potential role in supporting recovery after spinal cord injuries (SCI). Research on animal models suggests that creatine may help protect nerve cells and improve recovery outcomes. For example, in one study, rats supplemented with creatine before and after SCI developed less scar tissue and showed better movement, indicating that creatine could help minimize damage and promote healing. Another study found that creatine monohydrate helped preserve gray matter, which is essential for nerve function. These findings highlight creatine’s potential as a supportive supplement in the early stages of spinal cord injury, offering a promising avenue for neuroprotection and improved recovery.
Although early research on creatine monohydrate’s neuroprotective effects right after SCI looks promising, no clinical trials have yet explored its direct impact on nerve protection in people with SCI. Instead, most human studies focus on how creatine can help prevent muscle and strength loss during the long-term recovery phase. Muscle atrophy is a common challenge after SCI, making it essential to preserve muscle strength for daily tasks like transferring, moving in bed, and propelling a wheelchair. These activities are crucial for enhancing overall health, independence, and quality of life for individuals with SCI. So, while animal and human studies have different objectives, human studies continue to provide valuable insights for clinical care.
In one study, individuals with cervical SCI who took creatine saw improved aerobic capacity and better breathing during exercise. Additionally, those who combined creatine supplementation with resistance training achieved greater gains in arm muscle size, strength, and functional ability compared to those taking a placebo. While some studies have found limited benefits, the overall evidence suggests that creatine may aid in muscle growth and recovery for SCI patients. The International Society of Sports Nutrition even recommends creatine as a preventative supplement for athletes in high-risk sports to potentially reduce injury severity. These findings highlight creatine’s potential as a supportive tool in SCI recovery and injury prevention.
Although more research is needed, creatine monohydrate shows potential for supporting nerve health, making it a promising option for recovery. As always, be sure to consult with a healthcare provider before adding any new supplement to your routine.