Summary: Creatine monohydrate provides safe nutritional support for athletes seeking peak performance in short-duration, high-intensity efforts. By supporting the body's natural ability to regenerate the primary energy immediately available to working muscle, creatine monohydrate has the potential to increase optimal work output in activities such as weight-lifting and sprinting.*
The role of ATP and creatine phosphate during high-intensity exercise
The working muscles used during short-term, high intensity exercise demand tremendous, immediate energy. The energy consumed by muscles is primarily adenosine triphosphate (ATP). During high intensity exercise, the demand in working muscles for ATP increases several hundredfold as compared to muscles at rest. ATP is stored only in limited supplies in muscle cells, however; maintaining peak performance requires these levels to be replenished constantly.*
Creatine phosphate acts as the primary resupplier of ATP levels for high intensity efforts lasting up to and around 25 seconds. Up to 95% of the body's total creatine content is stored in skeletal muscle, 60% of which is stored in the form of creatine phosphate. During muscle contractions ATP is hydrolysed to adenosine diphosphate (ADP). Creatine phosphate regenerates ATP levels by breaking down and lending the phosphate (1). Due to the important role creatine plays in recharging ATP levels, researchers and athletes are focusing on how they can raise levels of creatine in the body.*
Creatine monohydrate
Neither creatine phophate nor ATP can be directly supplemented in the diet. Creatine phosphate levels will increase, however, with a rise in total creatine levels. Creating is manufactured in the body by arginine, glycine, and methionine. In the diet it is found in meat, especially red meat, and also in small amounts from plants. A mixed diet supplies an average of 1g per day, while a vegetarian diet relies almost exclusively on the body's ability to manufacture creatine (2-3). Higher levels of creatine can be derived from creatine monohydrate, a supplemental form of creatine which has been shown to raise total plasma levels of creatine.*
A clinical study of 17 subjects demonstrated that creatine monohydrate supplementation increased the total creatine pool in muscle. The subjects were administered 5g of creatine monohydrate four or six times a day for 2 or more days. Supplementation resulted in a significant increase in the total creatine content of the quadriceps femoris muscle. The average increase in total creatine levels was from 126.8 to 148.6 mmol/kg and creatine phosphate increased from 84.2 to 90.6 mmol/kg. The increase was the most substantial in subjects with a low initial total creatine content, increasing their levels to the upper level of the normal range (4).*
The effect of supplemental creatine on intense exercise
It has been theorized that a limited supply of ATP is one of the major limiting factors in maintaining peak muscle performance. Clinical studies have demonstrated that in increasing total creatine pools through supplementation can increase maximum performance for short-duration, high-impact efforts.*
Twelve subjects performed 5 bouts of 30 voluntary knee extensions with 1 minute recovery periods between each bout. Subjects were tested for peak muscle torque production before and after treatment with either placebo or creatine. The treatment period lasted 5 days and consisted of a placebo 4 times a day or 5g of creatine 4 times a day plus 1g of glucose a day. Subjects who were administered the placebo demonstrated no difference in performance. In the creatine group, however, peak muscle torque production increased in all subjects during the final 10 contractions of exercise in bout 1, throughout the entirety of exercise in bouts 2, 3, and 4, and during contractions 11-20 of bout 5 after supplementation. Researchers concluded that creatine supplementation increased the level of peak torque production during repeated bouts of maximal voluntary muscle contractions (5).*
In a similar study, researchers divided sixteen subjects into two groups receiving either 20g per day creatine monohydrate, or placebo (glucose), for a six day treatment period. Before and after the treatment period, subjects performed high-intensity exercise consisting of 10 six-second bouts on a cycle ergometer with a 30 second recovery period in between attempting to maintain a pedaling frequency of 140 revolutions per minute. There was no difference in exercise output between the two groups before the treatment period. After treatment, however, the group supplementing with creatine monohydrate displayed an easier time maintaining the target speed towards the end of each exercise bout than the placebo group (6).*
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