User:BetaEdits/sandbox

I am writing my own Wiki page - too cool!

Here's a link to my annotated bibliography for my Creatine article contributions.

Proposed additions to the Creatine article are bolded.

Use
Creatine use can increase maximum power and performance in high-intensity anaerobic repetitive work (periods of work and rest) by 5 to 15%. Creatine has no significant effect on aerobic endurance, though it will increase power during short sessions of high-intensity aerobic exercise.

'''A survey of 21,000 college athletes showed that 14% of athletes take creatine supplements to improve performance. A 2014 survey of NCAA athletes showed that over 25% of male athletes take creatine in power or strength focused sports such as lacrosse, football, baseball, ice-hockey, and wrestling, while only 0.2 to 3.8% of female NCAA athletes reported using creatine in various sports. Non-athletes report taking creatine supplements to improve appearance.  Non-athletes who take creatine are reported to score lower on the Social Physique Anxiety scale. '''

'''A meta-analysis from 2017 found strong evidence that creatine supplementation in conjunction with exercise can improve glycogen storage, decrease inflammation, and increase tolerance and recovery to longer or more intense training sessions. Another review found strong evidence that creatine supplementation increases lower-limb muscle strength independent of subjects' physical activity levels, sex, age (for participant ages between 16 to 72), exercise and supplementation protocol. '''

'''There is little data to show that taking creatine supplements without exercise improves performance. While small increases in muscle strength have been observed in inactive subjects taking creatine supplements, increases in muscle are more significant when subjects exercise during the creatine supplement schedule. '''

Adverse effects
Side effects include:   [two additional citations about weight gain]Weight gain due to extra water retention to the musclePotential muscle cramps / strains / pullsUpset stomachDiarrheaDizzinessHigh blood pressure due to extra water consumptionUse of creatine by healthy adults in normal dosages doesn't harm kidneys; its effects on the kidney in old people and adolescents was not well understood as of 2012. Both the American Academy of Pediatrics and the American College of Sports Medicine recommend that individuals younger than 18 years old not use creatine.

People with kidney disease, high blood pressure, or liver disease should not take creatine as a dietary supplement.

One well-documented effect of creatine supplementation is weight gain within the first week of the supplement schedule, likely attributable to greater water retention due to the increased muscle creatine concentrations.

A 2009 systematic review discredited concerns that creatine supplementation could affect hydration status and heat tolerance and lead to muscle cramping and diarrhea.

Supplementation Protocol
'''Various supplementation protocols have been studied and proven effective at increasing intramuscular concentrations of creatine. The most common protocol called the "loading" protocol involves consuming 0.3 grams/kg/day of creatine monophosphate (CM) for 5 – 7 days and then a maintenance dose of 3–5 grams/day as long as desired. For example, a 100 kg weightlifter may consume 30 grams of CM per day (say, 7.5 g taken four times per day) for 7 days and then 3-5 grams/day thereafter. This "loading" protocol is reported in the literature to increase muscle creatine concentrations by 10-40%. Other loading protocol studies observed that taking CM supplements with protein or carbohydrates or both can not only reduce the duration of the loading stage but also increase muscle creatine concentrations . One study reported a 60% increase in muscle creatine concentrations when 5 g creatine supplements were combined with a 93 g of carbohydrates. Another effective supplementation protocol called "cycling" involves re-loading every 3 to 4 weeks with the traditional loading dosage for 3-5 days. Without this re-loading, creatine levels can drop to basal levels after a period of 4-6 weeks. Other studies observed that ergogenic effects can be achieved without the loading phase. However, the concentration of muscle creatine may increase more slowly as compared with the loading protocol .'''

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ALS
It is ineffective as a treatment for amyotrophic lateral sclerosis.

Muscle disorders
A meta analysis found that creatine treatment increased muscle strength in muscular dystrophies, and potentially improved functional performance. Creatine treatment does not appear to improve muscle strength in people who have metabolic myopathies. High doses of creatine leads to increased muscle pain and an impairment in activities of daily living when taken by people who have McArdle disease. '''Creatine supplementation has been shown to preserve lean tissue mass, strength, and endurance, minimizing muscle atrophy in patients with immobilized upper limbs. '''

Parkinson's disease
Creatine's impact on mitochondrial function has led to research on its efficacy and safety for slowing Parkinson's disease. As of 2014 the evidence did not provide a reliable foundation for treatment decisions, due to risk of bias, small sample sizes, and the short duration of trials.

Article Evaluation (ignore)
I found the following three articles from searching nutrition related topics such as the stomach or supplements and then narrowing down to something more specific based on personal interest.

Gastroesophageal_reflux_disease

https://en.wikipedia.org/wiki/Gastroesophageal_reflux_disease

This article needs a citation for referenced material. Also, as someone who has suffered from stomach related issues, I was curious about long-term effects of drugs such as proton pump inhibitors (PPIs) and would like to elaborate on their effects.

Creatine

https://en.wikipedia.org/wiki/Creatine

In college, it seems many people want to build muscle. Some people take creatine supplements, and I'm curious whether they actually work. This article could use more detailed research in this area.

Multivitamin

https://en.wikipedia.org/wiki/Multivitamin

There little information on the health benefits of multivitamins. I would like to see whether certain chemical forms of vitamins are more readily absorbed by the body than others.