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Creatine
Creatine is the most comprehensively researched supplement with over 2000 research studies focused upon it.
Creatine is an endogenous (made by the body) substance that is present in every human cell. It functions as an energy storehouse. Creatine is required for physical and mental exertion. It is found naturally in our diets and is rich in red meat and some fish such as herring. In the body, creatine is synthesized from the amino acids glycine, arginine, and methionine, primarily in the liver, kidneys, and pancreas and is transported from there to all the cells in the body via the bloodstream. Since creatine is involved in all processes that require energy, muscle, brain and nerve cells receive correspondingly larger amounts. The creatine reserves of a person who weighs 70 kg is equal to about 120 grams. The vast majority of creatine (c. 95%) is stored in the skeletal muscles. Creatine is primarily involved in muscle contraction. It is taken from the blood into the cell membrane by means of a sodium-dependent creatine transporter. Approximately 60-70% of the total creatine in muscle is stored in the form of the high energy molecule phosphocreatine. The remaining 30-40% is present in the form of free creatine. Besides adenosine triphosphate, phosphocreatine is the most important source for energy in the body. All of the body’s cells can use only adenosine triphosphate (ATP) as an energy-releasing substance. Since the ATP reserves in the body are limited, ATP has to be continuously resynthesized. ATP is produced from the energy sources fat and carbohydrate over a fairly long time frame. Phosphocreatine resynthesis is critical for restoring muscle power at the beginning of the next set of intensive exercises. An increased resynthesis rate makes it possible to complete more intensive training sets, which is an advantage for explosive sports disciplines in particular. During very intensive, repetitive forms of exercise there is enough ATP for 1-2 seconds of exercise, and phosphocreatine is available for the immediate regeneration of ATP. However, phosphocreatine stores last approximately 10 seconds. Increasing phosphocreatine levels in muscle results in the delayed breakdown of phosphocreatine, which has a beneficial effect on muscle performance. More than 20 clinical trials have shown that creatine supplementation significantly improves muscle strength and/or performance during short bouts of high-intensity exercise. The greatest improvements in performance can be found during a series of repetitive high-intensity types of exertion that are interrupted by a fairly brief period of rest (e.g. 20-60 seconds). The rest breaks are sufficient to achieve greater recovery of phosphocreatine concentrations. For sports that require speed, such as sprinting, long jump, swimming, and for intensive strength training by bodybuilders and cyclists, short-term creatine supplementation can greatly improve performance in the areas of maximum strength and endurance (5-15%), with interval training in the maximum range (5-20%), power production in short sprints (30%) and in training with repetitive sprints (5-15%). Different mechanisms are involved in the ergogenic effects of creatine supplementation:
With reference to its safety and side affects, creatine has been thoroughly evaluated in long term clinical safety studies. Using Creapure®, the main focus was to evaluate if long-term creatine monohydrate supplementation (average of 5 grams/day) might increase the incidence of musculoskeletal injury, heat-related disorders (e.g. dehydration and cramping), or renal stress. Clinical assessments included analyzing a comprehensive panel of serum and whole blood markers (electrolytes, muscle and liver enzymes, substrates, lipid profiles, red and white blood cells, etc.), renal function tests determined by creatinine clearance, monitoring of injuries treated by the medical/athletic training staff, as well as the collection of medical safety and fatigue/weakness data. The results of these safety studies on the long-term use of creatine monohydrate have consistently shown that, in comparison to athletes who did not take creatine, those who took creatine did not experience a greater incidence of injuries, heat-related disorders, dehydration, cramping, musculoskeletal injuries, or gastrointestinal disturbances. Additionally, athletes who took creatine over a long period did not have significantly higher muscle and liver enzymes, altered electrolytes, or increased renal stress determined by creatine clearance. The last 5 years has seen new forms of creatine come to the market such as Creatine Ethyl Ester (CEE) and Tri-Creatine Malate. All of the research on creatine has been undertaken using creatine monohydrate. In fact most other forms of creatine do not have a single research study to show that they are effective or safe. Additionally a majority of the research on creatine monohydrate has actually been conducted using Creapure® which is manufactured in Germany and is considered to be the highest quality creatine available. Independent testing in the 1990’s highlighted that much of the creatine monohydrate available contained impurities, however Creapure® did not contain any detectable amounts. To find out more and to buy creatine products, visit our product pages; Creapure Powder Creapure Capsules Creatine Uptake System Performance Matrix |
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