Effects of Creatine on Muscle Performance

Effects of Creatine on Muscle Performance Joseph Zimmerer 2021 Abstract Creatine is a supplement that can be taken to increase muscle performance and reduce recovery time. It is naturally found in the body, primarily in the skeletal muscle, and comes from animal proteins. It has been shown to be affective in increasing strength in one rep max (1rm) exercises, by increasing ATP supply in the muscles. The creatine in the body is used to make ATP, energy cells, the increase will allow for optimal performance for a few second longer then normally. If dosed properly creatine is a very safe and affective supplement for athletes and weightlifters, to boost performance. 1. Introduction century of experimentation and tests, having been proven consistently to be safe and effective. Creatine is a popular supplement that many athletes, bodybuilders, and average people decide to 3. How does creatine work take. Although many people may decide to take creatine, not many people know what it is. Here is a Creatine monohydrate (the most common form) is definition from Healthline “Creatine is a substance that ingested orally, it is often mixed with water or sports is found naturally in muscle cells. It helps your beverages. Once ingested the creatine is picked up in muscles produce energy during heavy lifting or high- the blood stream and can then be transported to the intensity exercise” [1]. This means that by increasing skeletal muscle. Although it can be ingested it Is your amount of creatine should allow you to increase naturally made in the liver, kidneys, and pancreas [4]. the ability of your muscles. Creatine is not only safe Skeletal muscle is where most of the natural creatine but also a very effective way to increase strength. that human’s produce can be found. After it arrives in the cell the creatine can be used to make 2. History of Creatine and its phosphocreatine, which is the form your body will use. Supplementation The body uses phosphocreatine to shuttle the necessary ingredients to form ATP cells and ADP cells [1]. ATP The word creatine is derived from the Greek word cells are used during high intensity exercise and are the for flesh (kreas) and was first discovered in 1832 [2]. It driving factor for increasing human performance. As a was discovered by a man named Michel Eugene result of increasing creatine intake, this would allow Chevreul in 1832 when he extracted the compound for more phosphocreatine readily available, for the from meat. It was discovered to have anabolic effects body to use in ATP production. The more ATP that is on humans in the early 20th century when they found it available increases the maximum amount of effort that could increase creatine content in muscles [2]. This can is used during high intensity exercise. Creatine was discovered by researchers at Harvard in 1912 [3]. increase will improve performance, as well recovery It was first tested on humans in 1926 by Alfred after exercise. Chanutin. The ingestion of 10g of creatine per day for a week resulted in increased creatine stores [3]. The With an increase in phosphocreatine, there is an problem was that it was expensive to extract creatine abundance of nutrients that can be used to resupply from fresh meat. It took all the way till 1950 until muscles, with ATP. [5]This will decrease the recovery synthetic creatine could be made [3]. Even though it time needed, in between sets and in between workouts. had been around for 40 years, creatine did not become Allowing for athletes to train harder and more popular among athletes until the 1990’s when two frequently. Creatine is a natural and healthy way to Olympic gold medalists attributed their success to the decrease recovery time, while simultaneously usage of creatine. By the 1996 Olympics, in Atlanta, increasing performance. 80% of the athletes claimed to be using creatine [2]. In 2020 creatine is a very popular supplement for athletes 4. Benefits of creatine usage and weightlifters alike. It has gone through over a According to the Journal of the International Society of Sports “It is regularly reported that creatine

supplementation, when combined with heavyWEIGHT IN LBS There are two different forms of supplemental resistance training leads to enhanced physical creatine, creatine monohydrate and creatine performance, fat free mass, and muscle morphology” hydrochloric acid (hcl). They both serve the same [4]. The amount of ATP that is produced because of essential purpose but accomplish it in different ways. supplementing creatine allows for this to happen. Normally ATP would become depleted after 8-10 5.1 Creatine Monohydrate seconds of intense exercise, but the increased creatine can extend that time a few seconds. [1] These few Creatine monohydrate is the more common form seconds make a huge difference in the long run, that has been used in all of the experimentation that has enabling the muscles to further exert themselves. The been done. This is the form of creatine that has been added excursion of the muscles was shown to increase around the longest and used the most. The overall strength by 8% and bench press by up to 43%, monohydrate is the molecule that is bonded to the refer to Figure 1 [1]. To create these results optimal creatine and determines how it gets absorbed, into the conditions would be required like consistent use, body. Before taking creatine monohydrate it is required strength training, and favorable genetics. Although to do a “loading phase”. This is where the dosage taken these insane results have not been shown in all cases, is very high for the first two weeks. As a result of less dramatic results are seen by most. Additionally, loading, it quickly raises creatine levels and water creatine has been shown to decrease the amount of retention. While taking creatine monohydrate, it is time that rest is needed in between sets of exercises [6]. important to drink plenty of water, a gallon being the The additional creatine allows ATP to be produced at a standard. This may seem like an extreme amount of quicker rate, restoring the muscles faster after water, but the creatine absorbs water into your muscles breakdown. taking away from the rest of the body, so this must be accounted for. As a result, of the water retention people Creatine not only supplies your skeletal muscles, who use this form can expect to gain a few pounds of but all of them including the brain. Supplementing water weight. This is not all bad because the water will creatine can be beneficial for the health of the brain inflate the muscles giving them a bigger appearance. because it also requires ATP to function. For example, Drinking a gallon of water, a day to most can be seen there was a study done that showed kids who had as a hassle, creatine hcl solves this problem. suffered from a traumatic brain injury, decreased dizziness by 50% and fatigue by 70% [7]. Another 5.2 Creatine Hydrochloride group that saw a benefit from taking creatine was vegetarians, they do not get the proper amount from Creatine hcl is the other form of creatine that can be vegetables. Creatine is an animal protein so it can be taken supplementally. Unlike its counterpart there is no taken in by eating meat. Although it may benefit those need to drink excess water because it doesn’t have the with low-creatine storage or with brain injury it has no same side effects. Hcl is more soluble in water, so it effect on healthy adults [7]. allows the creatine to get into your muscles without pulling water. As a result of this it is not needed to do a 20 18 “loading phase”, a regular amount will suffice. 8 10 12 Although creatine hcl has not had the same amount of testing done, due to its recency, it has shown in some 1 experiments to be even more effective than its 0 counterpart [8]. In conclusion this form is much easier to take and has less side effects. -1 -4 -5 -1 -5 6. Side Effects from Creatine -20 Training Training with Creatine As safe as creatine is to take there are some side Supplementation effects that may be experienced while taking it. These side effects include excess water retention, reduction of Figure 1: 1rm Bench Chart the bodies endogenous production of creatine, and Source: Adapted from [7] diarrhea [9] [4]. When taking creatine, the muscles will absorb and retain more water than normal, as a result 5. Types of Supplemental Creatine inflating them. This is not all bad because your muscles will look bigger, but it is important to stay properly hydrated. In fact, creatine not only makes

your muscles look bigger, but it increases the muscles creatine in the body can be significantly increased, fibers. This means it inflates them as well as actually refer to Error! Reference source not found.. increasing their size [7]. Refer to Figure 2 Consequently, when taken improperly it is possible to see negative health symptoms. There have been cases Growth of Muscle where acute liver failure in young healthy men has been reported. These were not a result of proper use, Fibers high dosages of creatine were used for an extended period, while being combined with other substances 2000 [5]. When properly dosed creatine is a safe SIZE OF MUSCLE FIBERS supplement, to be used by athletes. IN AREA (M^2)1500 1000 Training MUSCLE CREATINE LEVELS TOTAL CREATINE (MMOL/KG) AFTER 6 DAY LOAD 500 Training+ 0 Creatine 150 12345 140 TIME IN MONTHS 130 Figure 2: Growth of Muscle Fibers 120 Sourced from [7] 110 A generally accepted amount of water to drink is a 100 Day 7 Day 21 Day 35 gallon per day, this will ensure hydration. Another Day 0 side effect is the reduction of endogenous production of creatine, meaning the bodies production of creatine. Figure 3: Muscle Creatine Levels After Load Chart This occurs when supplementing creatine, however the Source: Adapted from [7] normal levels return, after a brief period of ceasing supplementation [4]. As long as there are no prior 8. Common Misconceptions conditions that exist, one’s creatine levels will return to normal after supplementation has ceased. Lastly, As a result of creatine popularity among the some people experience diarrhea while using creatine weightlifting community and its foreign nature to [9]. This can be a result of the “loading phase”, where everyone else, there are many common large amounts of creatine are taken per day. To avoid misconceptions. These misconceptions include the this, it is important to evenly distribute the time ideas that creatine is a steroid, it is unhealthy, and that between usage of creatine, throughout the day. it damages the liver and kidney [5] [4]. Creatine is all natural and can already be found, in the body. As 7. Creatine Dosage previously stated, it is an animal protein that can be obtained by eating meat, meaning its natural [1]. It Creatine can be very effective and safe in boosting doesn’t have such a dramatic effect on people who use muscle performance, but only when taken in proper it, as it may seem. Many people naturally do not have dosages. When beginning supplementing creatine optimum levels of creatine as they could, so monohydrate, it is crucial to do a “loading phase”. This supplementation can increase levels. That being said it is where a high dosage is taken to quickly increase does not have an effect on everyone who takes it, if creatine levels, in the muscles. According to Current someone naturally has high levels supplementing Sports Medicine Reports “Studies have shown that creatine wouldn’t do anything. Another common intramuscular stores of total creatine and misconception about creatine is that it is “bad for you”, phosphocreatine can be increased by supplementing there has been a significant amount of testing to with oral creatine monohydrate for 5 to 7 d with a dose disprove this [5]. It has actually been shown to have a of 20 to 25 g” [5]. After quickly increasing creatine positive effect on the brain, especially with the elderly levels in the body a maintenance dose is required to [1]. Lastly, it has been said that taking creatine will do keep these levels high. The recommended amount of damage to your liver and kidneys, this however is a maintenance creatine to be taken is 5 g a day, myth [5]. Both the liver and kidney take part in the throughout the entire time using [4]. A more accurate synthesis of creatine but increasing creatine levels has dosage would be .03 grams per pound of body weight [5]. Provided that it is taken properly the amount of

shown no negative effect, on the young healthy The last supplement that has been in question when population [5]. Overall creatine has been tested for mixing with creatine is branched chain amino acids many years and has never been considered dangerous (BCAA). BCAA’s are a group of three essential amino to take. acids, including leucine, isoleucine, and valine. They are often taken simultaneously with creatine to boost 9. Creatine Legality muscle growth and improve exercise performance [10]. On another note, many people have said that one Both forms of creatine are legal supplements that should either take creatine or BCAA’s, implying they can be found online or in supplement stores. Neither of contradict one another. Despite this being false, neither them when taken are “doping” [6]. Additionally, the supplement will affect the other when being taken, supplement is not banned by the National Collegiate there are some extra steps that must be taken when Athletic Association (NCAA) or the Olympic using both. For example, it is recommended that a committee, because it’s an animal protein [5]. carbohydrate source is incorporated to achieve Although it is not banned by the NCAA, they do maximum absorption [11]. To assure the safety of the prohibit institutions from distributing it to athletes [5]. user the amounts of both supplements used needs to be Furthermore, creatine is considered a dietary regulated, based upon weight, diet, and overall health supplement it is not regulated by the Food and Drug [11]. Administration [5]. In conclusion, creatine is a legal way to significantly increase performance in the gym. Creatine is safe to be mixed with other supplements, often these other supplements increase its efficacy. It is 10. Creatine Combined with Other important to be aware of any extra precautions that Supplements must be taken while combining supplements to ensure safety. For the most part any healthy adult who takes As previously discussed, creatine is effective when creatine will see no ill effect while also, using other taken alone, but what happens when it is combined supplements. with other supplements? In many cases combining creatine with other beneficial supplements amplifies Table 1: Creatine retention when combined with the results [4]. For example, in a study, Steenge et al another supplement found that “body creatine retention of 5 g creatine monohydrate was increased by 25% with the addition Creatine Creatine retention when of 50 g of protein and 47 g of carbohydrate or 96 g retention combined with Carbs + Protein carbohydrate when compared to a placebo treatment of 3g 3.75g 5 g carbohydrate” [4]. This means that an additional 2.5g 3.125g 1.25 g of creatine was retained in the body, which 2.3125g would’ve been lost. Being able to increase creatine 1.85 2.5g retention by 25% is monumental, when taking into 5g consideration the affect it has on strength training. 2g Sourced from [12] Refer to Table 1. 4.5g Not only do carbohydrates have an impact on the 11. Creatine in Sports way creatine works, but many other supplements do. Another example of this can be seen in a study that was Due to the ever-increasing popularity of creatine, it done combining creatine with pre-workout can be seen everywhere in sports today. According to supplements [4]. The pre-workout included 2.05 g of Sports Health “The National Collegiate Athletic caffeine, taurine and glucuronolactone, 7.9 g of L- Association (NCAA) National Study of Substance Use leucine, L-valine, L-arginine and L-glutamine, 5 g of Habits of College Student Athletes survey reported that di-creatine citrate and 2.5 g of β-alanine mixed with 14% of athletes used creatine in the 12 months prior to 500 ml of water [4]. Most of these supplements are the survey, and users were more commonly men than used in the aid of providing the user with energy, as women”. Another study coming from The National well as increasing blood flow for a good pump. The Health Interview found that 34.1% of children and result of mixing the creatine with pre-workout was adolescents use creatine. It also showed that 27% of impressive, the creatine served as neuroprotection military members used creatine [12]. It is apparent that protecting the body from hyperosmotic shock [4]. The there is some common goal shared amongst these creatine serves as a balance to keep the intracellular groups, as a result of their creatine use. All of them are calcium homeostasis when taking pre-workout [4].

looking to improve physical performance in some way by supplementing creatine. 11. Anecdotal I have personally used creatine, in hopes of increasing physical performance in the gym. This is why I was so eager to explore this topic, in hopes of finding out the information for myself. In my previous experiences with creatine (using both monohydrate and hcl) I have not noticed any significant changes in my performance or recovery. I believe this could be a result of me naturally having high levels of creatine. It could also be that I just do not notice the change because of its minor effects. My personal story of using creatine, represents the overall results of creatine use. Based on the studies that show its extraordinary effect on some people and its rather mild effect on others. As a result of this, many people swear by it, while others like me, having not noticed any dramatic change while supplementing creatine. 12. Conclusion In conclusion creatine is a great supplement to take when looking to boost overall physical performance. It is one of the most studied supplements that is currently available, as well as safest. When combined with resistance training, overall strength and muscle growth sees exponentially greater results [2]. Not only will taking creatine be beneficial for athletes, but the elderly too. It has been proven that confusion and dizziness amongst the elderly can be significantly reduced, while supplementing creatine [1]. Just like a human’s skeletal muscles the brain uses ATP too, so it can be benefited, by creatine use. In accordance with recommended dosages of creatine, one should take a maintained amount of 5g per day. If the recommended dosage is not exceeded, there will be no health issues brought about from use. Overall, there is nothing like creatine on the market today, its effectiveness combined with its mild nature is unbelievable. Something with such extreme results is not often as safe as creatine, that’s why I personally recommend it to anyone looking to safely boost athletic performance.

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