Creatine is a nitrogen-containing molecule found in meat that is reputed to enhance athletic performance and energy output, which is useful for bodybuilding. Creatine supplementation changes protein metabolism by decreasing the rate of catabolism, or the breakdown of substances, and increasing the rate of protein synthesis and adenosine triphosphate production, or ATP, a molecule that facilitates metabolism. If you're thinking about using this supplement to enhance your bodybuilding efforts, talk with your doctor first.
Production of ATP
During high-intensity workouts, skeletal muscle produces ATP, a molecule used for energy, through the breakdown of phosphocreatine. A study in the August 2000 issue of "The American Journal of Clinical Nutrition" found that the ingestion of 20 grams of creatine per day for five to six days increased creatine concentration in muscles by 30 percent. Additionally, the researchers said that the loss of ATP declined with creatine supplementation during strenuous exercise, such as bodybuilding.
Creatine Metabolism and Supplementation
An article published in the April 2009 issue of the "American Journal of Physiology" hypothesized that creatine supplementation diminishes the rate of creatine metabolism. In other words, the more creatine in the body, the slower its breakdown. To test this theory, researchers recruited seven healthy men and monitored their serum creatine levels before and after five days of supplementation and vigorous leg exercise. The study found that creatine levels in the leg muscles of those who were taking the supplements increased by approximately 8 percent.
Rehabilitation Benefits
Creatine supplementation has been associated with rapid increase in muscle strength, which could prove useful for short-term rehabilitation of injured athletes. A study conducted by the University of Oklahoma and published in the August 2007 issue of the "Journal of Strength and Conditioning Research" investigated the effects of creatine supplementation on the vastus lateralis muscle of the thigh. The researchers recruited 25 men for a nine-day, placebo-controlled trial. The study found that the experimental group, treated with 10.5 grams of creatine daily, outperformed a control group, given a placebo, in resistance training. The study concluded that creatine supplementation was effective in improving peak strength and increasing energy.
Efficacy and Safety of Creatine
A review article appearing in the December 2002 issue of the "Canadian Journal of Applied Physiology" investigated the efficacy and safety of creatine supplementation. The author reviewed medical research and found that creatine supplementation was associated with slight weight gain but had no long-term side effects. The review concluded that long-term studies are few, but there have been no reported health problems among the large number of bodybuilders supplementing with creatine.
References
- "Journal of Strength and Conditioning Research"; Effects of Creatine Supplementation and Three Days of Resistance Training on Muscle Strength, Power Output, and Neuromuscular Function; J. Cramer, et al.; August 2007
- "Canadian Journal of Applied Physiology"; Dietary Creatine Supplementation and Exercise Performance: Why Inconsistent Results?; P. Lemon; December 2002
- "American Journal of Physiology"; Influence of Dietary Creatine Supplementation on Muscle Phosphocreatine Kinetics during Knee-Extensor Exercise in Humans; A. Jones, et al.; April 2009
- "The American Journal of Clinical Nutrition"; Does Dietary Creatine Supplementation Play a Role in Skeletal Muscle Metabolism and Performance?; A. Casey, et al.; August 2000
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