Creatine, or more technically creatine monohydrate, is an important product in the production of energy in your body. Creatine has been touted to improve different aspects of performance while not showing improvements in other performance-related tasks. This has caused some confusion as to the role creatine supplementation should play as part of your workout routine.
Creatine
Creatine is a naturally occurring combination of the amino acids or proteins glycine, arginine and methionine. Creatine combines with adenosine diphosphate, or ADP, to form adenosine triphosphate, or ATP. ATP is what your body utilizes for energy. Oral creatine supplementation, in the form of a pill or powder, has been shown to increase your body's overall creatine stores. The theory is that more creatine means more ADP-to-ATP reactions can take place and thereby cause you to have more available energy to use.
Weight Training
One area that creatine supplementation has shown the most benefit is during weight training. The quick reaction and cycling of creatine and ADP to form ATP allows you to lift more weight for more repetitions when compared to non-supplementation, according to D.G. Burke's study appearing in the November 2003 edition of "Medicine and Science in Sport and Exercise." This study looked at both the bench press and leg press. While it is clear that these two exercises were positively influenced, it is safe to assume other exercises would be similarly affected. One caveat is that creatine supplementation has only been proven for intermittent high-intensity weight training. This means low-rep ranges at high intensities must be utilized to garner the benefits of creatine while weight training.
Cardio Workout
The other area of study into creatine supplementation is into long endurance-based events. This includes cardiovascular exercises such as running, biking and swimming. The National Institutes of Health states that creatine has been shown to be ineffective for improving your endurance in these types of activities. This means that if your sole focus of training is cardio exercise, creatine is unlikely to give you a benefit; however, if your program includes both weight training and cardio, then you may still consider taking the supplement.
Warning
There are some health concerns when using creatine. Using a creatine supplement without keeping properly hydrated can lead to cramping. You should consult with your doctor prior to supplementing with creatine, because individuals with kidney or other regulatory issues may be prone to negative side effects.
References
- Rice University; Creatine Supplementation; Mark Jenkins
- "Medicine and Science in Sport and Exercise"; Effect of Creatine and Weight Training on Muscle Creatine and Performance in Vegetarians; D.G. Burke, et al.; November 2003
- National Institutes of Health; Creatine; January 2011
- American Council on Exercise: Will Creatine Supplements Increase the Size and Strength of My Muscles?; Jessica Matthews
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