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Endurance and Performance

Also known as: Creatine, L-Creatine, Creatine monohydrate, Creatine Monohydrate

Overview

Creatine monohydrate is a compound derived from amino acids, primarily found in red meat and fish. It's one of the most researched ergogenic aids, primarily used to enhance high-intensity exercise performance, explosive strength, and power output. Creatine supplementation boosts phosphocreatine stores in muscles, which is crucial for ATP resynthesis during short-duration, high-intensity activities. Its safety and efficacy are well-supported by numerous studies, particularly in strength and weight training but has shown limited benefit in endurance sports among trained individuals.

Benefits

The primary benefit of creatine monohydrate is the enhancement of short-term high-intensity exercise performance, particularly beneficial for strength training and sports requiring explosive efforts. Evidence indicates it improves performance measures such as maximum strength, sprint performance, and repetitive sprint ability (SMD = -0.07). However, it is largely ineffective for improving endurance performance in trained populations, highlighting the specificity of its ergogenic effects. Creatine supplementation is highly effective for athletes engaged in activities that rely on anaerobic energy systems.

How it works

Creatine monohydrate works by increasing the concentration of creatine and phosphocreatine in muscles, leading to enhanced ATP production during high-intensity exercise. This process allows for quicker replenishment of ATP during short bursts of activity, promoting improved performance in tasks that require immediate energy replenishment.

Side effects

Creatine is generally considered safe with few side effects. The most commonly reported side effects are mild gastrointestinal issues such as stomach cramps and diarrhea, which are rare. There are no significant contraindications, but individuals with kidney disorders should consult a healthcare professional before use. High doses or excessive long-term use may cause undue strain on the kidneys and dehydration, particularly in the absence of adequate fluid intake.

Dosage

The typical dosing regimen for creatine monohydrate begins with a loading dose of 20 grams per day, divided into 4 doses, for 5-7 days, followed by a maintenance dose of 3-5 grams per day. Timing is flexible; however, ingestion post-workout is suggested for optimal recovery. An important note is the recommendation to consume sufficient fluids to support increased creatine storage in muscles. An upper limit of approximately 20 grams per day may be implemented under certain conditions, but longer-term safety studies indicate much lower maintenance doses are adequate.

FAQs

Can I take creatine with other supplements?

Yes, creatine can be effectively combined with other supplements like protein and carbohydrates for enhanced results.

How long does it take for creatine to work?

Many users report benefits within a week following the loading phase, but optimal effects generally emerge after several weeks of consistent use.

Is creatine safe for long-term use?

Current research suggests creatine is safe for long-term use in healthy individuals when taken at recommended doses.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/36877404/ – A systematic review and meta-analysis indicating that creatine monohydrate does not have significant effects on endurance performance in trained populations, substantiating its role primarily in high-intensity, short-duration activities.
https://pubmed.ncbi.nlm.nih.gov/37155582/ – This analysis comprehensively reviews the efficacy of citrulline as a potential supplement for performance enhancement, concluding limited benefits specifically for endurance performance, emphasizing more research is needed.
https://www.tandfonline.com/doi/full/10.1080/15502783.2023.2209056 – The study provides a detailed review of nitrate's performance-enhancing effects, establishing it as particularly beneficial for endurance activities in non-athletes during prolonged exercise.
https://pubmed.ncbi.nlm.nih.gov/29553034/ – This systematic review reveals that caffeine significantly improves endurance performance, enhancing time to exhaustion and reducing completion times in running trials.
https://pubmed.ncbi.nlm.nih.gov/36615805/ – The study confirms caffeine's ergogenic effect on endurance, providing robust evidence for its role in enhancing athletic performance across various endurance-oriented activities.