A nutrient created naturally in your body, creatine consists of three amino acids and helps muscles to move. In the mid-1990s, athletes began using creatine supplements to increase muscle mass and strength and to boost performance in high-intensity activities, such as sprinting and interval training. Creatine enhances not only protein synthesis but also the muscle’s ability to absorb oxygen. Runners typically take the supplement as a white powder, which is considered safe and effective if used wisely. Because creatine is considered a dietary supplement, or food substance, it does not have to adhere to U.S. Food and Drug Administration testing requirements. Sports leagues such as the NBA, NFL, MLB and the Olympics have not prohibited the use of creatine in competition.
How It Works
The muscle’s fast-twitch fibers absorb creatine, converting it into creatine phosphate. The phosphate form refuels the body’s primary energy compound, known as adenosine triphosphate, or ATP. According to Richard A. Passwater’s “Creatine,” a modest amount of creatine phosphate not only provides more ATP to muscles but also accelerates the regeneration of ATP by muscles. By doing so, creatine reduces the body’s requirement for energy from the glycolysis system, an aerobic system that produces lactic acid. Because less lactic acid builds up in the body, a sprinter experiences reduced fatigue.
Advantages
Supplements elevate phosphocreatine levels about 2 percent in the body, which helps runners sustain peak speeds over longer distances. They also recover more rapidly between sets. These advantages come into play when sprinters train in regimens involving repetitive maximal-intensity sets. According to Anita Bean’s “The Complete Guide to Sports Nutrition,” an abundance of research has gauged the impact of creatine supplements on short-term, high-intensity activities. Approximately half of the hundreds of studies report that creatine supplements improve performance. When runners adhere to a maintenance program of creatine supplements over several weeks, they typically experience an increase in muscle mass and power. A rigorous interval training program, coupled with improved speed and endurance, helps a sprinter run a faster race. Because long distance runners don’t rely as much on fast twitch muscle fibers, creatine supplements are not effective in improving performance in endurance-type races.
Dosage
According to Earl W. Fee’s “The Complete Guide To Running: How To Be A Champion From 9 To 90,” the typical dosage is 100 g of creatine taken over a five-day period, or four 5 g doses per day. A less potent regimen consists of 3 g taken daily over four-weeks. Following this period, maintenance only requires 2 g per day. A glass of water helps the body to assimilate the supplement. Fruit juices with citric acid, however, may block creatine and turn it into a waste product.
Side Effects
A common side effect of creatine supplements is weight gain. Muscle mass not only increases but retains water. Loose stools can result from a low 4 g dose. Runners who take higher doses may experience nausea, dehydration, dizziness, weakness or gastrointestinal upset. While muscle injury and kidney damage due to regular use of high doses have been reported, clinical research to substantiate such claims does not exist. In response to the positive effects of creatine, some athletes overtrain. An abrupt acceleration in workout frequency can lead to strained tendons and muscle cramping.
References
- “The Complete Guide To Running: How To Be A Champion From 9 To 90”; Earl W. Fee; 2005
- “Creatine”; Richard A. Passwater, et al.; 1995
- “Better Nutrition”: Creative—Just the FAQs, Ma’am; Ray Sahelian, M.D.; May 2000
- “The Complete Guide to Sports Nutrition”; Anita Bean; 2009
- Absolute Creatine: Creatine and Legal Issues
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