Sports Science Report: Creatine Supplementation: Miracle or Myth
By Josef D. McQuain, R.N.


As athletes become bigger, stronger and faster, it is imperative that they participate in strength and conditioning programs. Many athletes also turn to the latest trends in exercise science. One area of great interest is ergogenic aids (any procedure applying nutritional, physical mechanical, psychological or pharmacological aid to athletic performance). Currently, an ergogenic aid that has yielded promising results on athletic performance with minimal side effects is creatine monohydrate.

Creatine and its importance in regard to muscle function has been noted as early as the 1800s, when Chevreul (1835) and Lieburg (1847) examined its presence in muscle tissue. Despite several decades of research focusing on creatine metabolism, it was only recently that the influence of supplemental creatine upon exercise performance was demonstrated.

Creatine is part of a substance within the body called phospocreatine (PCr), which plays a major role in the production of energy during short, high intensity exercise. As the intensity of exercise increases, the amount of PCr becomes depleted resulting in muscular fatigue and power output decline. It is postulated that through oral creatine supplementation, creatine availability increases allowing for the rate of PCr resynthesis to parallel the rate of energy production for a longer period of time. Not only does supplemental creatine increase PCr resythesis during exercise, it may allow PCr levels to recover more quickly between exercise sessions which could possibly result in more productive training sessions.

The idea of allowing energy production to occur for longer periods during short, high intensity exercise has a wide application. Many athletes such as weight lifters, sprinters, swimmers, long jumpers, high jumpers, football, basketball and soccer players require PCr resynthesis in order to delay muscular fatigue. Several studies have been completed on creatine monohydrate in which 20-25 grams were consumed for five to six days resulting in improvements on performance when compared to a placebo group.

Under the direction of exercise physiologist, Dr. Terry A. Shepherd and myself, researchers at the Marshall University Pediatric Sports, Exercise and Therapeutic Laboratory are studying the effects of creatine monohydrate supplementation on muscular strength and power. Subjects who agreed to participate in this study include several Marshall University and local high school football players. Each subject was required to perform several tests in order to determine strength, power and body composition (lean and fat body mass). These tests included repeated bouts of maximal bench press, 30 seconds of cycling with resistance set according to each subjects body weight, 40 and 100 yard sprints, and hydrostatic weighing.

The intent was to investigate athletes that want specific performance outcomes from training. Thus, the results will provide exercise physiologists and coaches with information regarding the improvement of sports performance in sports requiring short, high intense exercise. The data from this study may support the idea that benefits of supplemental creatine can be transferred to the individual athlete's playing field.

Research concerning creatine as an ergogenic aid should continue due to several unanswered questions: What are long-term side effects? Is there a specific dose to be taken? How long should creatine be consumed? Though questions still exist, the theorized benefits encompass several sports including diving. If the sport requires short, high intense bursts of energy, then supplemental creatine, in combination with a productive training program, may provide significant improvements in performance.

Remember to see a physician prior to participating in a training program or enlisting the use of an ergogenic aid.

References
1Earnest, C.P., Snell, P.G., Rodrigues, R., Almanda, A.L., & Mitchell, T.L. (1995). The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition. Acta Physiol. Scand., 153: 207-209.
2Greenhaff, P.L., Casey, A., Short, A.H., Harris, R., Soderlund, K., & Hultman, E. (1993). Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. Clin. Sci., 84: 565-571.
3Harris, R.C., Soderlund, K., & Hultman, E. (1992). Elevation of creatine in resting and exercise muscle of normal subjects by creatine supplementation. Clin. Sci., 83: 367-374.
4Volek, J.S. & Kraemer, W.J. (1996). Creatine supplementation: Its effect on the human muscular performance and body composition. Journal of Strength and Conditioning Research, 10 (3): 200-210.

Josef D. McQuain is a registered nurse in the state of West Virginia. He completed his bachelor's degree in nursing at Marshall University and received his master's in exercise physiology from Marshall in May 1997.