Creatine: Kicking your fitness level up a notch or two, it can work for you

Photo: Alora Griffiths/Unsplash

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by Matt Sheehan
OSF Healthcare

In the sports world, victory can be just inches or seconds away.

Photo provided

Dr. Karan Rai

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BLOOMINGTON - Think about ‘The Longest Yard’ in Super Bowl 34 between the Tennessee Titans and St. Louis Rams. In the final play of the game, one yard was all that stood between the Titans and the Vince Lombardi Trophy.

Or look at the 2024 Summer Olympics! Noah Lyles earned the United States a gold medal after winning by just five thousandths of a second in the 100-meter final.

Athletes look for game changers to help propel themselves ahead of the competition, and creatine has entered the chat.

Who does creatine work for?

“Creatine, when used appropriately, can improve your max power. It can help with muscle growth in certain individuals, it typically does not have as significant of an impact when you're doing more endurance-based sports," says Karan Rai, MD, a sports medicine physician with OSF HealthCare. "If you're a weekend warrior or CrossFit athlete trying to get a little extra boost, while practicing appropriate hydration and dietary intake, I think creatine has benefits.”

Dr. Rai adds that in the realm of supplements, creatine has been “decently studied over the years.” He says football players, power lifters and track sprinters could benefit from the supplement. However, if you’re training for an upcoming Ironman or triathlon, it’s really not necessary.

Hydrate, hydrate, hydrate!

It’s no surprise that extreme exercise increases the amount we sweat. With or without creatine, that’s reason enough to up your water intake. But Dr. Rai says with creatine, there’s an added reason to why water is so important.

“Commonly I'll find someone who is new to using a supplement and they'll come see me and talk about muscle cramps or excessive fatigue after their workouts,” Dr. Rai says. Oftentimes it's because of an imbalance in their intake, whether that's food intake or hydration."

If you already cramp constantly or are not as experienced in weight training, Dr. Rai would recommend caution in using creatine. He says to talk to your primary care physician or a sports medicine physician to see if creatine is a beneficial option for you.

Best times to use creatine

Before and/or after your workouts are times Dr. Rai recommends taking creatine. He says like most dietary changes, don’t rush it.

"When someone is using creatine, I recommend they start slowly. Typically, utilizing it before the workout and making sure your workout is power based vs. endurance-based matters," Dr. Rai says. “Just starting off, depending on the serving size, use one to two scoops.”

Careful with the caffeine!

Avoid a ton of caffeine consumption if you're using creatine. Caffeine can elevate the heart rate and creatine can cause cramping, so combining those things could lead to "adverse outcomes," Dr. Rai says.

"Supplements are meant for augmentation," Dr. Rai adds. “A healthy diet, hydrating appropriately while cultivating your goals, whether you're a power or endurance athlete, gives the max benefit. Really we should be looking at creatine or sports drinks as a way to augment and get that extra 5-10% we are pushing for, based off our goals.”

If you’re looking to add creatine to your lifestyle, Dr. Rai recommends creating an individualized plan with your doctor or sports medicine team.

Due to limited data, the American Academy of Pediatrics does not recommend creatine for kids under 18.

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Health tip: Exercise boosts immunity during winter months

Photo: Nathanael Mosqueda/Pexels

by American Heart Association

DALLAS -— Many people think January is a great time to get a fresh start on a new fitness routine, while many of us in Illinois use the cold weather as an excuse to huddle under the covers on the couch. No matter how you approach the new year, the American Heart Association has some important information about how to get healthy – and stay healthy – when the temperatures start to dip.

"There’s actually some advantages to working out in cold weather – with no heat and humidity to deal with you may be able to work out longer in cold weather which means you can burn even more calories. It’s also a great way to get much needed vitamin D from the sunlight, which can help elevate your mood," said John A. Osborne, M.D., Ph.D., FACC, FNLA, Founder and Director State of the Heart Cardiology, Metroplex Cardiology.

It doesn't matter if you are in downstate Illinois or the northern part of the state, getting out and exercising is good for you.

"Research shows that exercise also boosts your immunity during the cold and flu season, which can be especially important in dealing with possible COVID infection."

Osborne said if you can’t exercise outdoors, there are many online resources available to assist in developing a workout at home, or athletes can still visit a gym or even walk the mall if they use the appropriate precautions to protect against COVID.

If you are heading outdoors for exercise, winter sports like skiing or skating or if you have to shovel your car out of a snow drift, Osborne has some warnings. Aside from some of the well-known cold weather dangers such as frostbite or unsafe driving conditions, there are cardiovascular risks to consider. The cold causes blood vessels to contract and coronary arteries to constrict, which can raise blood pressure, increasing the risk of heart attack and stroke.

Photo: Noelle Otto/Pexels

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"Strenuous activities such as walking through heavy snow or snow shoveling can add stressors to the heart that people aren’t normally used to," said Osborne "Our hearts also have to work extra hard in cold weather to keep a healthy body temperature."

Here are some tips to keep your heart in check during coat season:

Stay active safely: Make sure you wear layers to keep warm while exercising outdoors to avoid cold weather hazards like hypothermia and frostbite and take breaks. It’s important to stay active year-round but make sure you’re not overexerting yourself in winter months. When in doubt, ask your doctor. Here are some tips on how to stay active in cold weather.

Stay hydrated: Just because it’s cold and you may not feel thirsty, it’s just as important to drink water like you would during a warm weather workout. Thirst isn’t the best indicator that you need to drink, even if you aren't sweating as much you still need to hydrate.

Watch out for the added calories in cold weather drinks: Comforting drinks like pumpkin spiced lattes and hot chocolate can be loaded with unwanted sugar and fat.

Get vaccinated: COVID-19 and the flu are especially dangerous for people with cardiovascular disease.

Learn CPR: EMS response times can be slower with inclement weather. More than 350,000 cardiac arrests happen outside of a hospital each ear. If administered immediately after cardiac arrest, CPR can double or triple a person’s chance of survival.

Viewpoint | Summer is here; enjoy it while you can.

The nice long days of summer are now here. Don’t miss this glorious season. Do what you can do. Next summer? There is not guarantee you'll see it.

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by Glenn Mollette
Guest Columnist

Glenn Mollette

Summer arrives slowly and disappears quickly. This all depends on where you live of course. If you are in Southern Florida, Texas, Arizona or California then warm and very hot days are almost always a part of life. For those of us a little further north, we know about long winters and the wet chilly months of April and early May. The anticipation of summer is exciting and very welcome.

Sadly, it only takes about two or three really hot days for folks to start growling and complaining about the hot weather. In these parts, we really only have two seasons, very cold weather and very hot weather. We will have a few days of Spring and sometimes two or three weeks of nice Fall weather, but that’s about it. After that, it’s time for heavy coats or shorts and tank tops.

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Most Americans have spent a lot of time this year watching television or staring at their computers.

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Summer is finally here and typically hot for the next three to four months. Let’s enjoy the season. Remember that big snowfall just a few months ago? You couldn’t get out of the house some days because it was dangerous. You can go outside now. On hot days just go early. Go walking, to the grocery store or whatever outside activity you choose.

Stay hydrated. Dehydration is a risk especially when mowing grass, playing sports, or gardening. Take time to cool down and hydrate. Every summer brings tragic news of football players dying during summer camp due to the heat. Coaches and schools must utilize all cautions to take care of their athletes. Parents must speak up about practices on extremely hot days. You have a voice. Speak up and let the coach know it’s seriously too hot for practice.

Reacquaint yourself with neighbors and friends. Take time to visit with those who have been inside most of the year. Take walks and slow down enough to engage in a conversation.

Most Americans have spent a lot of time this year watching television or staring at their computers. You can do this when November rolls back around. Utilize this time to be outside as much as possible. Wash your car, mow grass, plant flowers, play sports, swim, take long drives or visit state parks. Most anything outside will do.

The nice long days of summer are now here. When December comes back it will be dark by 5:30 p.m. and even 4:30 p.m. for most of the country. Currently it’s staying daylight until 8:00, 9:00 or even later. Soak in every minute of doing safe outside activities. When I was a child we would shoot basketball until 9:00 or 9:30 in the evening. We swam, camped out and played outside as much as possible. Those were great days and they were rarely boring. Today, many Americans have a hundred different television stations, movie channels and numerous social media accounts and still end up depressed.

It's summertime. Don’t miss this glorious season. Do what you can do, all you can do and do it when you can...which is now. You don’t have the guarantee of next summer. We have this summer. Let’s enjoy this season to the max.

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About the author ~

Glen Mollett is the author of 13 books including Uncommom Sense, the Spiritual Chocolate series, Grandpa's Store, Minister's Guidebook insights from a fellow minister. His column is published weekly in over 600 publications in all 50 states.

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TAGS: Columnist Glenn Mollette recommends enjoying your summer, hang out with friends and neighbors, avoid dehydration and the effects of hot weather

Peak season for sore throats lingers on, here are the causes

by Tim Ditman
OSF Healthcare

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Temperatures may be warming, but Awad Alyami, MD, an OSF HealthCare pediatrician, says we’re still in the peak season for sore throats. Many cases have time-tested treatments, but some can have serious complications.

Dr. Awad Alyami

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Dr. Alyami says a sore throat is an infection that causes inflammation in your throat. They’re annoying and painful, bringing symptoms like difficulty swallowing or talking and swelling of glands and tonsils. Causes can include tonsil stones, heartburn and allergies. But most commonly, causes break down into two groups: viral and bacterial.

Viral infections

Dr. Alyami says many viruses can cause sore throats – the common cold, influenza, coronavirus and others. Dr. Alyami says if your sore throat comes with coughing or a runny nose, that’s a sign it’s a viral infection. You can start treatment at home with over-the-counter medicine like Tylenol and ibuprofen. You can also gargle salt water and, generally, stay hydrated. Water is good for all ages, and Pedialyte can help hydrate kids.

If your symptoms include fever and neck swelling, it’s a more serious situation. You should see a health care provider.

Bacterial infections

The main bacterial infection that causes sore throats is group A streptococcus (commonly known as strep or strep throat). Strep throat may bring the hallmark sore throat symptoms, but you should also watch for fever and white patches toward the back of your mouth.

“This is a bacterial infection that’s common in kids,” Dr. Alyami says of strep throat. “About 30% of sore throats are strep, and about 70% are viral. It’s a big deal. We need to treat to prevent complications.”

The most common complication is dehydration, Dr. Alyami says.

“The sore throat is so bad, the child doesn’t want to eat or drink,” he explains.

Other times, untreated strep throat can lead to abscesses, or pus pockets.

“If that abscess gets big enough, it can go toward other structures in the body that are very important. That infection can spread and progress very quickly,” Dr. Alyami says. Life-threatening conditions like difficulty breathing can result.

Dr. Alyami says providers can diagnose strep throat with a throat swab. They treat strep throat with 10 days of antibiotic medication, either injected or taken orally. He says most kids will take the medicine orally unless that’s troublesome. For example, some kids have a tough time swallowing pills due to throat pain.

Prevention

It’s advice you’ve heard before, but it’s worth repeating. Dr. Alyami says good hand hygiene goes a long way to preventing sore throats. Wash your hands thoroughly, and keep them away from your face.

Early detection is also key.

“If the child is sick, especially with symptoms that could be strep, it’s better to get them to a health care professional early,” Dr. Alyami implores. “They can get checked and isolated for 12 to 24 hours before they start antibiotics.

“If you’re sure about what they have, it’s better to just bring them in and get them checked,” he adds.

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