What is Creatine?
The use of creatine as an ergogenic aid is widespread by athletes from all fields of sports people ranging from the recreational to the professional athlete. The role of creatine is based on its role in skeletal muscle, where approximately two thirds of its total is in the form of Phosphocreatine (PCr). Increasing the creatine content of skeletal muscle through creatine supplementation is theorised to increase muscle PCr levels, and as such enhancing the adenosine triphosphate (ATP)-PCr energy system by better maintaining muscle ATP levels. This in turn would enhance peak power production during intense exercise and facilitate recovery from high-intensity exercise. Creatine also serves as a buffer, helping to regulate acid-base balance, and is involved in the oxidative metabolic pathways.
Studies have concluded the following with creatine supplementation:
- Creatine supplementation can increase muscle PCr content but not in all individuals.
- The combination of creatine and a large carbohydrates intake might increase muscle uptake of creatine.
- Exercise performance in short periods of intense high power output activity can be enhanced, particularly with repeated bouts, consistent with the role pf PCr in this type of activity.
- Creatine supplementation leads to weight gain within the first few days, likely attributed to water accumulation with creatine uptake in the muscle.
- In combination with resistance training, creatine supplementation is associated with greater gains in strength, possibly associated with the increased ability to train at higher levels.
It is recommended that extra fluid intake is required whilst using creatine due to its cell volumising effects.
Creatine supplementation appears to have some ergogenic benefits, particularly for increasing the creatine content of skeletal muscle and for improving performance in intense, short-duration maximal exercise bouts of between 30 – 150 seconds. Evidence is less clear concerning its ability to increase muscle mass and strength.
For more information see our A-Z Creatine Supplement Guide.
Question answered by: Doug Lawrenson
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