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Creatine monohydrate has become one of the most popularly used nutritional supplements or ergogenic aids in recent years. In research studies, Creatine used over a short period of time has been found to improve power to strength ratio, one-off sprint performance, and also work carried out during repetitive sprint performance. Most research studies indicate that Creatine does not appear to pose any serious health risks when the supplement doses are within the recommended ranges.
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During training there have been reports that Creatine significantly promotes greater gains in strength, and exercise performance primarily for tasks of high intensity. However, it should be noted that not all research has indicated that there is a beneficial impact of Creatine on exercise performance, particularly in activities for which muscle bulk is not advantageous (eg running and swimming). The use of Creatine supplementation is optimal for sports that require a single maximal effort along with repetitive sprints.
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Creatine is a chemical compound that is both obtained through diet and also manufactured in the body from amino acids. The vast majority of Creatine is stored in the muscles where it plays a significant part in metabolism and energy generation (particularly during anaerobic activity).
Muscle stores of adenosine triphosphate-phosphocreatine are consumed during anaerobic exercise. The stores of phosphocreatine in the muscles may split and release energy for resynthesis of adenosine triphosphate. However supply of phosphocreatine is limited and all out maximum effort can typically only last for around five to ten seconds. The daily turnover of Creatine is estimated to be around 2g for an average sized person with average levels of activity.
The body’s ability to perform high-intensity exercise is related to endogenous levels of ATP and phosphocreatine. Thus it seems reasonable to assume that an increase in the total level of creatine in the muscles (through creatine supplementation) should provide an ergogenic benefit by increasing the rate of ATP synthesis during anaerobic activity.
Creatine supplementation has been suggested as a method of loading the muscles with Creatine and increasing the storage levels of phosphocreatine. This should serve to facilitate the muscle’s ability to produce energy during high-intensity exercise activities and also to improve the ability to recover from intense exercise.
Research studies have typically assessed the levels of Creatine in the muscle after Creatine supplementation of 5g of creatine monohydrate for 4 for 6 times a day for a couple of days and found that the phosphocreatine levels in the muscles can increase by up to 50%. However, research studies into whether this translates into improved performance or not is mixed. Some studies have reported significant benefits whereas others have reported no beneficial effects at all.
The available research shows the Creatine supplementation may increase muscle phosphocreatine levels (but not necessarily in all individuals). This in turn may lead to improved performance involving short bursts of anaerobic activity, particularly during repeated bouts. However, not all the research has found significant ergogenic benefits, which may be because of differences in the responses to Creatine supplementation, length of time the individuals received the creatine or possibly the amount of time allowed for recovery during repeat sets of the activity. Research does tend to show that creatine supplementation does not improve maximal isometric strength nor impact on aerobic exercise performance.
There is no conclusive evidence supplementation of Creatine results in gastrointestinal, renal, or muscle-cramping complications. The only significant side effort may be that there is an increase of weight in the first few days after commencing Creatine supplementation that is probably related to water retention associated with increased Creatine levels in the muscles. Therefore, at this point in time Creatine supplementation appears to be a safe strategy that may improve performance in sports requiring maximal single effort or repetitive sprint bouts.
Any information, advice, recommendations, statements or otherwise contained herein, or in any other communication whether oral or in writing, is not intended to replace or to be a substitute for medical advice trained by a trained physician or healthcare practitioner.
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