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Creatine supplementation and exercise performance

R J Maughan1

  • 1Department of Environmental and Occupational Medicine, University Medical School, Foresterhill, Aberdeen, Scotland.

International Journal of Sport Nutrition
|June 1, 1995
PubMed
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Creatine supplementation boosts muscle creatine stores, enhancing performance in high-intensity exercise, especially for vegetarians. Recommended dosages show no harmful side effects and are permitted for athletes.

Area of Science:

  • Exercise Physiology
  • Nutritional Biochemistry

Background:

  • Creatine phosphate is crucial for rapid adenosine triphosphate (ATP) resynthesis during high-intensity exercise.
  • Muscle creatine and phosphocreatine content can be increased through supplementation.

Purpose of the Study:

  • To investigate the effects of creatine supplementation on muscle creatine content and exercise performance.
  • To examine factors influencing the increase in muscle creatine levels, such as pre-supplementation levels.

Main Methods:

  • Administration of large creatine doses (e.g., 20 g/day for 5 days).
  • Measurement of muscle total creatine and phosphocreatine content.
  • Assessment of exercise performance, particularly in high-intensity and repeated sprint activities.

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Main Results:

  • Creatine supplementation significantly increases muscle total creatine and phosphocreatine.
  • The magnitude of increase is inversely related to baseline creatine levels, with vegetarians showing the largest gains.
  • Performance in high-intensity exercise, especially repeated sprints with short recovery, is improved.

Conclusions:

  • Creatine supplementation effectively enhances muscle creatine stores.
  • This leads to improved performance in specific types of high-intensity exercise.
  • Supplementation is safe at recommended dosages and widely accepted in sports.