The Use Of Creatine In Athletics
Creatine is a compound produced by the body that helps release
energy in muscles. Unlike androstenedione, scientific research
indicates that creatine can boost short-term bursts of power.
Creatine helps muscles make and circulate more adenosine
triphosphate (ATP), the fuel the body uses for quick, explosive
activity of short duration like weightlifting or sprinting. Creatine
also reduces energy waste products. As a result, it's purported to
enhance performance and decrease fatigue.
A normal liver makes about 2 grams of creatine each day. Creatine
also is readily available from meat in your diet. Creatine levels are
relatively easily maintained, and muscles can store creatine. The
kidneys remove excess levels of the substance, which casts some doubt
on whether creatine supplements are of any value to someone who already
has a high muscle creatine content.
Athletes participating in strength training programs may benefit
from creatine supplementation, according to a study published in the
Journal of The American Dietetic Association (JADA), the most widely
read, peer-reviewed journal in the dietetics field.
The study, conducted at The Pennsylvania State University Center for
Sports Medicine, showed that short-term supplementation with creatine
monohydrate significantly increased muscular performance and body mass
during multiple sets of bench presses and jump squats in college men
who routinely participate in strength training.
The JADA study is unique in that it focused on the effects of
short-term creatine supplementation on muscular performance and showed
a positive association with supplementation. Previous studies on
creatine supplementation have examined effects on cycling, running,
jumping and knee extensions, while few have looked at resistance
exercise.
Study subjects were instructed to maintain their normal eating plans
and kept food records (checked by registered dietitians) throughout the
study to ensure that increases in body mass might not be attributable
to increases in calorie intake.
In another study the authors assessed the safety and efficacy of
creatine monohydrate (Cr) in various types of muscular dystrophies in a
double-blind, crossover trial. Thirty-six patients (12 patients with
facioscapulohumeral dystrophy, 10 patients with Becker dystrophy, 8
patients with Duchenne dystrophy, and 6 patients with
sarcoglycan-deficient limb girdle muscular dystrophy) were randomized
to receive Cr or placebo for 8 weeks. There was mild but significant
improvement in muscle strength and daily-life activities by Medical
Research Council scales and the Neuromuscular Symptom Score. Cr was
well tolerated throughout the study period.
The safety of creatine supplements was called into question in
December, 1997, after three collegiate wrestlers died, and it was
speculated that creatine may have contributed to their deaths. However,
these wrestlers were undergoing dangerous dehydration procedures that
more than likely resulted in fatal thermal stress. Any contribution
that creatine may have had has not been proven. Anecdotal information
from athletic trainers suggested a relationship between creatine and
muscle cramps, muscle spasms, and even pulled muscles. It was
postulated that the increased water retention in muscle may have caused
these problems, but this has never been examined or documented.
Although laboratory studies have reported minimal or no side effects of
creatine ingestion, these studies have used protocols of a relatively
short duration (from 4 days to less than two months). The long-term use
of high doses of creatine has not been examined. The manufacturer's
recommended dose is usually 20 gram of creatine per day for 5 d and
then continuing on a maintenance program of 2-5 g per day. Athletes
could be taking higher doses for longer periods of time, thinking that
if a little is good, more is better. Further research on the long-term
effects of creatine supplements at various doses are needed to
determine whether creatine ingestion is safe and under what
circumstances one may need to exercise caution.
- Mayo Foundation for Medical Education and Research. MUSCLE-BUILDING Do andro, creatine work?
- The American Dietetic Association, Study Says Creatine
Supplementation May Enhance Muscular Performance During High-Intensity
Exercise
- Walter MC, Lochmuller H, Et al. Creatine monohydrate in muscular
dystrophies: A double-blind, placebo-controlled clinical study.
Neurology 2000 May 9;54(9):1848-50
Creatine is a compound produced by the body that helps release
energy in muscles. Unlike androstenedione, scientific research
indicates that creatine can boost short-term bursts of power.
Creatine helps muscles make and circulate more adenosine
triphosphate (ATP), the fuel the body uses for quick, explosive
activity of short duration like weightlifting or sprinting. Creatine
also reduces energy waste products. As a result, it's purported to
enhance performance and decrease fatigue.
A normal liver makes about 2 grams of creatine each day. Creatine
also is readily available from meat in your diet. Creatine levels are
relatively easily maintained, and muscles can store creatine. The
kidneys remove excess levels of the substance, which casts some doubt
on whether creatine supplements are of any value to someone who already
has a high muscle creatine content.
Athletes participating in strength training programs may benefit
from creatine supplementation, according to a study published in the
Journal of The American Dietetic Association (JADA), the most widely
read, peer-reviewed journal in the dietetics field.
The study, conducted at The Pennsylvania State University Center for
Sports Medicine, showed that short-term supplementation with creatine
monohydrate significantly increased muscular performance and body mass
during multiple sets of bench presses and jump squats in college men
who routinely participate in strength training.
The JADA study is unique in that it focused on the effects of
short-term creatine supplementation on muscular performance and showed
a positive association with supplementation. Previous studies on
creatine supplementation have examined effects on cycling, running,
jumping and knee extensions, while few have looked at resistance
exercise.
Study subjects were instructed to maintain their normal eating plans
and kept food records (checked by registered dietitians) throughout the
study to ensure that increases in body mass might not be attributable
to increases in calorie intake.
In another study the authors assessed the safety and efficacy of
creatine monohydrate (Cr) in various types of muscular dystrophies in a
double-blind, crossover trial. Thirty-six patients (12 patients with
facioscapulohumeral dystrophy, 10 patients with Becker dystrophy, 8
patients with Duchenne dystrophy, and 6 patients with
sarcoglycan-deficient limb girdle muscular dystrophy) were randomized
to receive Cr or placebo for 8 weeks. There was mild but significant
improvement in muscle strength and daily-life activities by Medical
Research Council scales and the Neuromuscular Symptom Score. Cr was
well tolerated throughout the study period.
The safety of creatine supplements was called into question in
December, 1997, after three collegiate wrestlers died, and it was
speculated that creatine may have contributed to their deaths. However,
these wrestlers were undergoing dangerous dehydration procedures that
more than likely resulted in fatal thermal stress. Any contribution
that creatine may have had has not been proven. Anecdotal information
from athletic trainers suggested a relationship between creatine and
muscle cramps, muscle spasms, and even pulled muscles. It was
postulated that the increased water retention in muscle may have caused
these problems, but this has never been examined or documented.
Although laboratory studies have reported minimal or no side effects of
creatine ingestion, these studies have used protocols of a relatively
short duration (from 4 days to less than two months). The long-term use
of high doses of creatine has not been examined. The manufacturer's
recommended dose is usually 20 gram of creatine per day for 5 d and
then continuing on a maintenance program of 2-5 g per day. Athletes
could be taking higher doses for longer periods of time, thinking that
if a little is good, more is better. Further research on the long-term
effects of creatine supplements at various doses are needed to
determine whether creatine ingestion is safe and under what
circumstances one may need to exercise caution.
- Mayo Foundation for Medical Education and Research. MUSCLE-BUILDING Do andro, creatine work?
- The American Dietetic Association, Study Says Creatine
Supplementation May Enhance Muscular Performance During High-Intensity
Exercise
- Walter MC, Lochmuller H, Et al. Creatine monohydrate in muscular
dystrophies: A double-blind, placebo-controlled clinical study.
Neurology 2000 May 9;54(9):1848-50
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