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Creatine and Performance
To meet the demands of a high-intensity exercise, such as sprinting or power sports, muscles generate energy from chemical reactions involving adenosine triphosphate (ATP), phosphocreatine (PCr), adenosine diphosphate (ADP), and creatine. Stored PCr can fuel the first 4-5 seconds of a high intensity effort, but after that, another source of energy is needed. Creatine supplements seem to work by increasing the storage of PCr, thus making more ATP available to fuel the working muscles and enable them to work harder before becoming fatigued.
Creatine Claims
- Improves high power performance of short duration
- Increases muscle mass
- Delays fatigue
- Increases creatine and creatine phosphate in muscles
Research Shows
- Improves high power performance during a series of repetitive high power output exercise sessions
- Requires high intensity training to be effective (does not replace training)
- Does not increase endurance
- Does not exert an anabolic effect
- May augment gains in muscle hypertrophy during resistance training, especially in those with compromised skeletal muscle due to injury or disease
Tips and Cautions
- Reports of more muscle cramping, strains, and pulls with use
- Increased renal stress / damage
- Increased risk of heat illness - athletes should up fluid intake with creatine
Creatine has been used by athletes for over ten years, yet there is very little research regarding safety or long term effects. More and more research is beginning to look at possible benefits of this supplement. What little research there is seems to suggest that creatine works to build muscle in those who, through illness or disease, have a compromised muscle mass and strength. Additionally, athletes with high creatine stores don't appear to benefit from supplementation, whereas individuals with the lowest levels, such as vegetarians, have the most pronounced increases following supplementation. In healthy athletes, creatine seems to enable an athlete to maintain a higher training load.
Keep in mind that, as a supplement, creatine is not regulated. What you buy may or may not contain exactly what the label says, so check out the manufacturer first.
Active Life Network
Date Published: 2002-09-06
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