Αthletic performance and creatine supplementation

15/06/2022
creatine

Improved performance is something that athletes are particularly concerned about. Among the plethora of sports supplements (ergogenic aids) that have been extensively studied in terms of improving athletic performance, is creatine.

Creatine is believed to increase athletic performance in fast and explosive sports while also improving anaerobic capacity.

What is creatine?

Creatine is a nitrogenous amino acid, which is produced endogenously by the body in the liver and pancreas from the amino acids arginine, glycine and methionine, at a rate of about 1g / day. [1]

In the body it is found in a larger percentage in the skeletal muscles (95%), while smaller concentrations can be found in the brain as well as in the heart. [1]

Between 1.5-2% of the body’s creatine reserve is used daily by the liver, kidneys and pancreas. Specifically, it is transported through the blood and used by parts of the body that have high energy requirements, such as skeletal muscle and the brain.

How does creatine work?

Creatine is a major component of phosphocreatine (PCr), a compound responsible for releasing energy during the first seconds of intense anaerobic exercise.

PCr actually contributes to the regeneration of ATP (adenosine triphosphate) which is the energy currency of cells. The reduction in its concentration signals the activation of other energy production systems in the cells, which involve the metabolism of carbohydrates and fats.

Increased creatine intake leads to increased work output and consequently improved athletic performance, especially in short activities with high intensity and repetitive intervals of similar efforts (cyclic exercise).

Benefits of creatine

Taking a creatine supplement results in an increase in lean body mass as well as an improvement in anaerobic capacity. [8]

In addition, it successfully increases athletic performance, considering that phosphocreatine leads to ATP increase, while also prevents pH reduction caused by the lactic acid produced during anaerobic metabolism. [8]

Creatine intake leads to an increase in muscle mass and volume as well as an increase in the rate of muscle mass synthesis. Many muscle injury rehabilitation programs that are not necessarily related to sports have taken advantage of this action. [8]

More specifically, creatine also helps you “gain” muscle in the following ways: [1]

  • Increases training duration. It allows more total work or volume in a single workout, a key factor for long-term muscle growth.
  • Improves cell signaling. It can increase cellular signaling, which helps in muscle recovery and the growth of new muscle fibers.
  • Increases growth hormones. Studies show an increase in hormones, such as IGF-1, after taking creatine.
  • Increases cell hydration. Creatine increases the water content in your muscle cells, which causes an effect on cell volume that can play an important role in muscle growth.
  • Reduces the breakdown of proteins. It can increase total muscle mass by reducing muscle breakdown.
  • Reduces myostatin levels. Elevated levels of the myostatin protein can slow or inhibit the growth of new muscle. Creatine supplementation may reduce these levels, improving growth potential.

Creatine supplements also increase phosphocreatine stores in your brain, which can promote brain health and improve the symptoms of neurological disease. [8]

What types of creatine are commercially available?

There are many types of creatine on the market, either in pure form or in formula, such as creatine phosphate, creatine monohydrate and a combination of creatine with β-hydroxy-β-methylbutyrate (HMB), etc.

In particular, the most common types one will encounter in trade are the following: [9] [10]

Creatine Monohydrate

The most common and economical type of creatine supplement is creatine monohydrate. It is the most widely used and most studied type of creatine, with the most recent review of the safety and efficacy of creatine in the Journal of the International Society of Sports Nutrition stating that creatine monohydrate has the greatest physiological effect on intramuscular creatine levels of any other form.

Creatine Ethyl Ester (Ethyl Ester / CEE)

In this form, creatine is linked to esters, which are believed to make creatine more bioavailable. The presence of the ester will neutralize the loads and will allow the maximum absorption of creatine by the body.

Creatine hydrochloride or creatine HCL

It is a form of creatine which is linked to hydrogen chloride, to increase solubility.

“HCl” is more soluble in water and some believe that it is also absorbed more efficiently by the body. This is why most creatine HCl products have a portion size of less than one gram, as opposed to the standard five grams of creatine monohydrate.

Kre-Alkalyn Creatine

It has the ability not to convert to creatinine (by-product) as fast as other forms.

Magnesium Chelate Creatine

It is often marketed under the name MagnaPower® and is a creatine chelate with magnesium. Some studies suggest that ATP production is increased, its bioavailability and metabolism is enhanced.

In addition, due to magnesium, it helps in better muscle recovery and reduces water retention.

Micronized Creatine

It is a form of creatine monohydrate which during its process it has been divided into smaller pieces, in order to avoid stomach discomfort and to increase its bioavailability.

Buffered Creatine

Some supplement manufacturers have tried to improve the stability of creatine in the stomach by adding an alkaline powder, resulting in a buffered form.

It is supposed that this could increase its potency and reduce side effects such as bloating and stomach cramps. However, further research is needed to support this claim.

Creatine citrate

It is produced by combining creatine with organic citric acid, which is found in citrus fruits and is often used as a natural flavor in dietary supplements.

However, a 2007 study by the International Society of Sports Nutrition found no significant differences in creatine citrate absorption versus creatine monohydrate. Although creatine citrate is more soluble in water, further research is needed to support the claim.

Creatine nitrate

The action of creatine nitrate, which is one of the newest forms of creatine, is very promising. Researchers claim that by binding a creatine molecule to a nitrate molecule, athletes will need a lower dose of creatine monohydrate. Of course, clinical trials in athletes are needed to confirm this theory.

woman runs at down wearing athletic clothesCreatine: dosage

There are many creatine loading protocols in the bibliography. The most commonly used charging protocol defines an attack dose of 0.3 g / kg / day of pure creatine monohydrate for 5-7 days, evenly distributed throughout the day (3-4 shots) and then a maintenance dose of 3-5 g/ day. The result is a 10-40% increase in muscle phosphocreatine.

Higher doses (up to 10 g/ day) may be beneficial for people with increased muscle mass and high levels of activity or for those who do not respond to the lower dose of 5 g / day. [4]

In what foods is it?

[2] [3]

Foods/ Sources Creatine/100 g
Herring 1.5 g
Chicken 0.8 g
Pork 0.6 g
Beef 0.5 g
Salmon 0.5 g
Tuna 0.4 g

What can vegetarians eat?

We must not ignore the fact that creatine is produced endogenously in the body from arginine, glycine and methionine. Therefore, we make sure to consume food sources that contain the above amino acids, to increase creatine levels. More specifically: [3]

Arginine

Vegetarian sources: dairy products (milk, cheese).

Vegan: seeds (pumpkin, sesame) and nuts, walnuts, almonds, pine nuts), legumes (beans, peas) and seaweed.

Glycine

Vegetarian sources: dairy products (milk, cheese).

Vegan: seeds (sesame, pumpkin, pistachio) spirulina, seaweed, cardamom and spinach.

Methionine

Vegetarian sources: eggs, milk, ricotta cheese.

Vegan: tofu, brazil nuts, white beans, quinoa.

How is creatine different from creatinine?

Creatine is often confused with creatinine, which is a byproduct of creatine metabolism in muscle and is excreted by the kidneys.

It is an indicator of kidney function. In normal renal function, its levels in the blood are low, however in renal impairment (e.g. renal insufficiency) the creatinine in the blood increases. [6]

Each laboratory determines its own reference values ​​that may differ. As a general rule, however, normal blood creatinine values ​​are usually 0.6-1.3 mg / dL. [7]

What is creatine kinase?

Creatine kinase, also known as CPK, is often measured in tests. It is the most sensitive indicator of muscle damage, as it is released into the extracellular space and reaches the upper level within 24 hours of muscle damage.

Its measurements serve the diagnosis of various pathological conditions, mainly in the skeletal muscles, heart and brain. Its concentration in serum depends on gender, race, muscle mass, physical activity and age.

Contraindications

Creatine intake is safe for athletes and no serious contraindications have been observed even after long-term use for 5 years.

It is recommended to be avoided by pregnant and lactating women, as well as by people suffering from diabetes.

In addition, co-administration of creatine with caffeine is contraindicated, as it reduces the effectiveness of the former and increases the risk of dehydration. [11]

Side effects

The only unpleasant consequence of taking creatine is the small increase in body weight (1-1.5 kg), which is reasonable considering that muscle mass and body water content increase.

Creatine is generally excreted by the kidneys. Concerns about kidney side effects do not seem to be confirmed when it is <25g / day. Of course, it would be good for people with kidney problems to consult their doctor before taking it. [11]

It is worth mentioning that water retention in the muscles caused by the creatine intake in very large doses, implies the possibility of dehydration. Of course, there are not enough studies to support this theory.

However, taking large amounts of creatine, especially monohydrate, can cause muscle cramps, stomach pain, nausea, diarrhea and, less commonly, high blood pressure. [8]

Creatine is excreted by the kidneys. Concerns about creatine intake and renal function do not appear to be confirmed when the intake is <25g / day. Of course, it would be better for people with kidney problems to consult their doctor before taking creatine. [11]

In conclusion

Creatine is one of the safest and most effective ergogenic diet supplements in terms of increasing athletic performance in high-intensity exercise and increasing lean body mass.

In addition to athletic performance, it seems to be beneficial in muscle injuries as well as in various neurological conditions.

Taking creatine monohydrate is safe even for young athletes and teeangers [11], as long as the instructions for taking it are followed and it is a good alternative to taking anabolic substances.A balanced diet, adequate intake of carbohydrates and protein seem to increase the maintenance of creatine levels in the muscles.

Creatine is not a panacea nor is it the key to athletic success. Its supplementation, however, offers benefits for optimizing the performance of athletes participating in intense endurance exercise and high-explosive explosive anaerobic sports.

Find at Vita4you.gr a great variety in creatine supplements.

Sources

  1. Everything You Need to Know About Creatine
  2. Creatine
  3. Should I use creatine supplements?
  4. The Different Types Of Creatine, Plus Their Benefits And Uses
  5. Top 6 Types of Creatine Reviewed
  6. 6 Creatine Rich Foods To Maximize Power And Performance
  7. 30 Natural Food Sources of Creatine (+ How Much To Eat)
  8. Difference Between Creatine and Creatinine
  9. Creatinine tests
  10. What is a CPK isoenzymes test?
  11. Creatine

Panagiotis Nevras

Pharmacist, graduate of School of Pharmacy, Aristotle University of Thessaloniki, specializing in Clinical Pharmacology, Pharmacognosy and Pharmaceutical Biotechnology, Gkatzouli Pharmacy head and member of the editorial team of vita4you.gr.

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The content of this blogspot is not and can not be considered as medical advice, diagnosis or treatment. All information is provided to readers solely for informational purposes. There is no intention to substitute this content for personalized medical advice, diagnosis, prognosis or treatment.

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