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Muscle creatine loading in men

E Hultman1, K Söderlund, J A Timmons

  • 1Department of Physiology and Pharmacology, University Medical School, Queen's Medical Centre, Nottingham, United Kingdom.

Journal of Applied Physiology (Bethesda, Md. : 1985)
|July 1, 1996
PubMed
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Creatine supplementation rapidly increases skeletal muscle creatine levels. A loading dose of 20 grams daily for 6 days, followed by 2 grams daily, effectively maintains elevated muscle creatine stores.

Area of Science:

  • Sports Science
  • Nutritional Biochemistry
  • Exercise Physiology

Background:

  • Skeletal muscle creatine plays a vital role in energy metabolism.
  • Understanding creatine supplementation's impact on muscle stores and excretion is crucial for athletes and researchers.

Purpose of the Study:

  • To investigate the effects of varying creatine intake on skeletal muscle creatine accumulation and degradation.
  • To assess the relationship between creatine supplementation and urinary creatinine excretion.

Main Methods:

  • 31 male subjects participated in the study.
  • Subjects ingested creatine at different doses (20 g/day, 2 g/day, 3 g/day) over various time periods.
  • Muscle total creatine concentration and urinary creatinine excretion were measured.

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Main Results:

  • A 6-day supplementation of 20 g/day creatine increased muscle total creatine by approximately 20%.
  • Maintaining supplementation with 2 g/day sustained these elevated levels for 30 days.
  • Muscle creatine levels returned to baseline 30 days after cessation of supplementation, with increased urinary creatinine excretion.
  • Supplementation with 3 g/day over 28 days also resulted in a similar 20% increase in muscle creatine, albeit more gradually.

Conclusions:

  • Ingesting 20 g of creatine daily for 6 days is an effective "creatine loading" strategy for human skeletal muscle.
  • A maintenance dose of 2 g/day can sustain elevated muscle creatine concentrations.
  • Long-term supplementation with 3 g/day appears to be as effective as higher doses for increasing tissue creatine levels.