Creatine and its Effects on Sports Performance
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Get Help Now!Creatine and its effects on muscle mass
Author: Cooper, Fernando Naclerio, Judith Allgrove & Alfonso Jimenez
Summary
Creatine is primarily formed from amino acids and has been known to play the role of food conversion into energy. Creatine is generally generated from the daily diets that usually consist of fish and meat, the remaining amount of creatine that the body might require is usually manufactured by the body systems. However, there are creatine supplements that have been constantly been used by sports athletes to boost their performance. In sporting activities, Creatine is of substantial importance as it increases the muscle mass, it has also been found to be of greater importance to sprinting and weightlifting athletes who require sudden bursts of energy.
Other pieces of evidence have also indicated that creatine boosts the aerobic activity of the body cells. In a controlled study involving footballers, creatine was found to increase the sprint speed for 5 and 15, it has also been found to considerably improve jumping performance. In other relating studies, creatine was found to increase the cycling power of the cyclists by 3.7 % after spending 4 days on creatine load.
Short term supplementation of creatine has been found to improve the performance of elite swimmers to a considerable extent than training alone.
Altogether the findings of these studies indicated that supplementation of creatine greatly improved performance in younger athletes.
Potential benefits and safety risks of creatine supplementation (evidence-based)
Author: Low Dog, Gorecki, Cantilena, Costello, Evans, & Smith-Ryan, A. E.
Summary
This article looks generally at the impacts associated with creatine supplement with due consideration given to soccer players. Scientifically the basic form of energy in the cells is the Adenosine Triphosphate which is responsible for producing the energy for the cell function, however, this energy (ATP) is a limiting factor especially during energy-intensive activities as it quickly runs out. It is important to note that most of the body’s creatine is stored in the muscles, creatine can revitalize the ATP to form a substance called creatine phosphate hence the normal muscle function. A study conducted among some selected soccer players indicated that their jogging, sprinting and shooting power increased considerably after the use of creatine, this meant that the more creatine one has, the more energy in the muscles.
Effects of Creatine Supplementation and High-intensity Interval Training on Endurance performance and body composition in men
Author: Jennifer L Graef, Abbie E Smith, Kristina L Kendall, David H Fukuda, Jordan R Moon, Travis W Beck, Joel T Cramer & Jeffrey R Stout
Summary
This study had been tailored to find the impacts of creatine supplementation on body composition of men during high-intensity interval training. Supplementation of creatine can enhance high-intensity interval training thus resulting in even improved physiological adaptations. This study was therefore meant to find out the impacts of creatine supplementation and high-intensity interval training on men’s cardiorespiratory abilities and endurance performance.
This study had initially involved 43 men considered to be active who were first subjected to a controlled exercise meant to determine their respiratory activity levels after which each of them was assigned to different groups with creatine supplementation, carried on for four complete weeks during which the participants were involved in high-intensity exercises. The final results had indicated significant improvements in the time to exhaustion among the participating men. In summary, High-Intensity Training and time-efficient was found to be the best way to maximally improve endurance performance, the supplementation of the creatine further improved the respiratory activities of the men. This study indicated that about 11 g of creatine per day for about one week would considerably improve exercise performance.
International Society of Sports Nutrition Position Stand: Creatine
Author: Richard B. Kreider, Douglas S. Kalman, Jose Antonio, Tim N. Ziegenfuss, Robert Wildman, Rick Collins, Darren G. Candow, Susan M. Kleiner, Anthony L. Almada & Hector L. Lopez
Summary
Creatine has for a long time been regarded as a nutritional supplement and has consequently been of great assistance to athletes as the supplementation has been found to substantially increase the creatine content within the body muscles. The intramuscular creatine has been greatly associated with high and improved performance among athletes. Creatine supplementation in athletes has been found to speed up post-recovery in most athletes.
Several research works have as well associated creatine with various clinical benefits; these studies had involved populations on low creatine diets and on athletes who needed to tolerate heavy training loads. Considering the role of creatine in metabolism and its bioavailability since its available in large quantities in the daily food intake, its use has therefore not been banned by any sports body in the world.
Creatine supplements can be purchased freely from the shops and used without subsequent penalties. The use creatine as no restrictions and take, for example, America alone, about a million kilograms of creatine is used yearly and its worldwide use is considerably high. The study had concluded that creatine has been a popular supplement among most athletes.
Effect of Creatine Supplementation on Muscle Carsinosine Concentrations and Exercise Performance
Author: Julie Y Kresta, Jonathan M Oliver, Andrew R Jagim, James Fluckey, Steven Riechman, Katherine Kelly, Cynthia Meininger, Susanne U Mertens-Talcott, Christopher Rasmussen & Richard B Kreider
Summary
This study was aimed at examining the short term and the long term effects of creatine supplementation on body composition and muscle carnosine among females who were considered to be active. In this study, 33 females were randomly selected and were placed in groups of different supplementations with the inclusion of creatine. The study continued for a whole week during which the participants’ resting muscle biopsy was tested. Other tests carried on them included the anaerobic tests to determine the conditions of their recreational activities.
There was a significant increase in carnosine concentration levels in the muscles indicating the increased use of creatine supplementations.
SUMMARY
In summary, the 5 articles I reviewed properly concurred with the previous pieces of literature done before. The results obtained from the first article had indicated an improvement in muscle mass as a result of Creatine supplementation, a similar result such as the ones of the previous studies. The second article reviewed indicated that Creatin substantially increased the intramuscular levels of Adenosine Triphosphate subsequently improving the muscle energy content. These findings were, however, the same as the previous studies. The third article shown positive results associated with the effects of creatine supplementation and High-intensity interval training on endurance performance and body composition in men, this conformed to the previous research studies by other scholars.
The fourth article reviewed showed that creatine is internationally recognized and had no records of prohibitions for use, the study realized that since creatine was so much available in the daily food intakes; its use was therefore not restricted by any sports organization. In conclusion, the last article reviewed shown a considerable increase in carnosine concentration levels in the muscles indicating the increased use of creatine supplementation in females who completed the test.
REFERENCES
Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with a specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 33.
Graef, J. L., Smith, A. E., Kendall, K. L., Fukuda, D. H., Moon, J. R., Beck, T. W., … & Stout, J. R. (2009). The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 6(1), 18.
Ko, R., Low Dog, T., Gorecki, D. K., Cantilena, L. R., Costello, R. B., Evans, W. J., … & Smith-Ryan, A. E. (2014). Evidence-based evaluation of potential benefits and safety of beta-alanine supplementation for military personnel. Nutrition reviews, 72(3), 217-225.
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
Kresta, J. Y., Oliver, J. M., Jagim, A. R., Fluckey, J., Riechman, S., Kelly, K., … & Kreider, R. B. (2014). Effects of 28 days of beta-alanine and creatine supplementation on muscle carnosine, body composition and exercise performance in recreationally active females. Journal of the International Society of Sports Nutrition, 11(1), 55.
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