Athletes take performance enhancers to gain a competitive edge. Supplements such as creatine powder help them achieve this goal. This substance remains available over the counter despite health concerns. Made from amino acids, creatine plays an important role in the body's response to physical activity. The supplement increases endurance, strength and speed. It has, therefore, been used in different sports. Supplements often cause side effects, so speak with a doctor before taking creatine.
Sprinting
Sprinting involves many different types of athletic abilities including aerobic endurance and muscle stiffness. (See Note 2). According to 2002 study in "Medicine and Science in Sports and Exercise," creatine increases endurance in handball players. This result may explain why creatine increases sprinting performance in cyclists. A 1998 report in the "International Journal of Sports Medicine" looked at the impact of the supplement on cycle sprints. Professional riders received creatine powder or a placebo during a single testing session. Taking the supplement before the sprint improved performance 8 percent relative to placebo. Taking it during the sprint had no effect. These results suggest that creatine acts by preventing muscle breakdown. Athletes must, therefore, allow sufficient time for the supplement to reach target areas.
Weightlifting
Weightlifting requires proper technique and body balance. It also requires sufficient strength and large mass. Creatine enhances muscle mass in rodents, according to a 2002 report in "Journal of Strength and Conditioning Research." Supplementation should, therefore, benefit weightlifters. A 2003 article in the "Journal of Strength and Conditioning Research" reviewed the impact of creatine on weightlifting performance. An analysis of 22 published papers revealed a consistent increase in strength when athletes combined creatine intake and resistance exercise. Participants taking creatine powder could lift 8 percent more weight than those taking placebo. These subjects could also execute 14 percent more repetitions. The authors noted, however, that the creatine results were unusually variable with increases ranging from 3 to 43 percent.
Jumping
Jumping relies on lower body strength and aerobic endurance. Reduced aerodynamic resistance, low fat mass, also plays a role. According to 2005 study in "Medicine and Science in Sports and Exercise," creatine reduces fat in animals. That finding may explain why taking this supplement facilitates jumping performance in humans. A 1997 paper in the "International Journal of Sports Medicine" tested creatine's effect on jumping ability in highly trained athletes. Volunteers received either the supplement or an inert treatment immediately before completing the jumping task. Relative to a placebo, creatine powder use led to a 7 percent increase in the number of jumps. Effects were especially apparent at the end of the task. The latter result suggests that creatine enhanced jumping performance by also increasing endurance.
Rowing
Rowing primarily involves upper body strength and aerobic endurance. Successful rowers must also have strong hands. Creatine use increases grip strength, according to a 2007 report in "Journal of Nutrition, Health and Aging." Those data reveal why it may enhance rowing ability. A study described in the August 1998 edition of the "European Journal of Applied Physiology and Occupational Physiology" assessed the effect of creatine powder on kayaking performance. Professional rowers received either the creatine or a placebo for five days. At the end of supplementation, they performed simulated rowing tasks lasting from one to five minutes. Creatine increased the number of rows relative to placebo. Similar results were obtained irrespective of task duration. The supplement also increased body mass.
References
- "Medicine and Science in Sports and Exercise"; Effects of creatine supplementation on muscle power, endurance, and sprint performance. Maite Izquierdo, et al.; February 2002
- "International Journal of Sports Medicine"; Effect of Creatine Loading on Endurance Capacity and Sprint Power in Cyclists; F. Vandebuerie, et al.; October 1998
- "Journal of Strength and Conditioning Research"; Effect of Creatine Supplementation During High Resistance Training on Mass, Strength, and Fatigue Resistance in Rat Skeletal Muscle; Todd A. McBride and Michael A. Gregory; August 2002
- "Journal of Strength and Conditioning Research"; Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance; Eric S. Rawson and Jeff S. Volek; November 2003
- "Medicine and Science in Sports and Exercise"; Effects of Creatine Supplementation on Body Composition and Renal Function in Rats; Luis Gustavo Gomes Ferreira, et al.; September 2005
- "International Journal of Sports Medicine"; Effect of Oral Creatine Supplementation on Jumping and Running Performance; Carmelo Bosco, et al.; July 1997
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