(Fwd) creatine monohydrate

["Beth Glace" <lb@nismat.org>]

Hi Susan, 
Phosphocreatine [PCr] (or creatine phosphate, CrP) is used as a 
source of energy during high intensity exercise such as weight 
training.  The best dietary sources are animal products although
creatine can also be synthesized endogenously [in humans, 
anyway]. 
The purpose of creatine supplementation is to increase either total
creatine stores, or PCr stores, within muscle. Supplementation
increases the rate of resynthesis of creatine phosphate following
exercise. Various studies have shown increased muscle PCr levels 
after
supplementing with 20-30 grams of creatine monohydrate daily. The
maximal storage capacity of the muscle appears to be 150-160 
mmol/kg.
Accordingly, studies have employed a loading method of 
supplementation
of 20-30 g/day for 5- 7 days, followed by 5 g/day of creatine to
maintain muscle CrP levels. 

Creatine supplementation appeals to those involved in strength
 training. Greater strength gains were seen during resistance         
   
training with creatine use as compared to placebo. Creatine may 
enhance maximal intermittent exercise capacity and result in
greater gains in lean body mass. Weight gain is an almost
universal observation in all studies and may represent increases in
muscle water. Generally speaking there are marginal and in some cases
statistically significant improvements  with creatine supplementation
over placebo in strength studies employing isotonic and isokinetic
exercise, less so for isometric exercise. Creatine supplementation for
improvement in aerobic, endurance exercise has scant justification in
the literature. 

So, yes, creatine is well documented to increase muscle mass and
strength in humans.  I would not be surprised if the Int. Olympic
Committee ends up classifying it as banned substance.  However, it is
not documented to be effective in improving field performance, such as
in sprints, jumping or aerobic disciplines.  In fact, distance
athletes dislike the increase in bulk that they notice almost
immediately with creatine supplementation.  I can't see where it would
be a desirable supplement to use in endurance sports. Regards, Beth
Glace, MS, CDN Sports Nutritionist Nicholas Institute of Sports
Medicine and Athletic Trauma Lenox Hill Hospital NY, NY


> Creatine (phosphate) is a sort of starter fuel in the muscle cell,
> provides a very short term energy source until glycogen and/or fats
> are mobilized. The claim is that an exogenous (outside) source of
> creatine enhances energy and stimulates muscle growth, but as far as
> I'm aware, it's still relatively unproven in humans (though I don't
> keep up with the human literature, maybe Beth would know), and I
> haven't seen anything clinically demonstrating its worth in horses.
> 

------- End of forwarded message -------
Beth Glace, MS, CDN