CREATINE - PERFORMANCE BENEFITS

Creatine is one of the most popular supplement choices for athletes and gym-goers seeking to boost their muscle mass, strength and overall exercise performance. The body naturally produces creatine, which is stored in skeletal muscle tissue as phosphocreatine. During intense exercise, phosphocreatine is broken down to provide energy in the form of adenosine triphosphate (ATP).

Research has shown that supplementing with creatine can increase the amount of phosphocreatine stored in muscles, leading to improved exercise performance. Here are some of the performance benefits of creatine, supported by scientific evidence:

1. Increased strength and power

Many studies have reported that creatine supplementation increases muscle strength and power during resistance training exercises. A meta-analysis of 22 studies found that creatine supplementation resulted in an average increase of 8% in maximal strength compared to placebo groups (1). Another meta-analysis of 12 studies found that creatine supplementation increased the number of repetitions performed during high-intensity resistance exercise by 14% (2).

2. Improved endurance performance

Creatine has also been shown to improve endurance performance in activities such as running, cycling and swimming. A study published in the International Journal of Sports Medicine found that creatine supplementation improved running time to exhaustion by an average of 8% (3). Another study reported that creatine supplementation improved cycling time trial performance by 3% (4).

3. Increased muscle mass

Creatine supplementation may also lead to an increase in muscle mass due to the increased water content within muscle cells. A meta-analysis of 33 studies found that creatine supplementation increased muscle mass by an average of 2.2 kg (5). However, it's important to note that the amount of muscle mass gained may vary depending on factors such as age, training status and diet.

4. Accelerated recovery

Creatine has been shown to accelerate recovery after exercise-induced muscle damage. A study published in the Journal of Strength and Conditioning Research found that creatine supplementation reduced muscle soreness and markers of muscle damage after a bout of high-intensity exercise (6).

In summary, creatine supplementation has been demonstrated to enhance exercise performance through various mechanisms including increased strength and power, improved endurance performance, increased muscle mass and accelerated recovery. It's important to note that these benefits may vary depending on individual factors such as training status and diet. As always, it's recommended to consult with a healthcare professional before starting any new supplements.

References:

1. Rawson ES, Volek JS. Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance: A Meta-Analysis. J Strength Cond Res. 2003 Aug;17(3):822-31.

2. Branch JD. Effect of Creatine Supplementation on Body Composition and Performance: A Meta-Analysis. Int J Sport Nutr Exerc Metab. 2003 Dec;13(2):198-226.

3. Engelhardt M, Neumann G, Berbalk A, Reuter I. Creatine supplementation in endurance sports. Med Sci Sports Exerc. 1998 Mar;30(3):1123-9.

4. Casey A, Constantin-Teodosiu D, Howell S, Hultman E, Greenhaff PL. Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans. Am J Physiol. 1996 Jul;271(1 Pt 1):E31-7.

5. Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017 Nov 3;8:213-226.

6. Cooke MB, Rybalka E, Williams AD, Cribb PJ, Hayes A. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr. 2009 Feb 2;6:13.