I've been meaning to getting around to writing this review since reading an article on independent.ie on march 31st. The piece was written by former Ireland rugby international Neil Francis which I can only describe as downright lies and scaremongering. The article can be accessed here http://www.independent.ie/sport/rugby/rugbys-obsession-with-bulk-threatening-lives-of-young-men-29165230.html , I encourage you to read it first before you read my review.
The review below is based on facts from the scientific research literature and will outline both the positive and negative consequences of creatine supplementation in an objective manner. I encourage you to come to your own conclusions based on the research, and don't hesitate to get in touch if you've any questions.
What is Creatine?
Creatine is a naturally occurring compound that is produced primarily by the liver and to a lesser extent by the pancreas and kidneys. Its main role in the body is to store high energy phosphate groups (creatine phosphate -PCr) which provide a rapid but short-duration (7-10 secs) energy supply for high intensity activities. It can also be obtained through dietary sources, with meat, fish, and eggs providing the best sources. This review will focus on the effects of creatine supplementation, specifically creatine monohydrate.
The Role of Creatine in Sports Performance
Creatine phosphate (PCr) provides a rapid supply of energy for high-intensity activities. It provides the main source of energy for events lasting up to 7-10 seconds, beyond which the intensity is not able to be maintained due to the rapid depletion of the bodys stores. Depletion of PCr is the primary reason for fatigue in short duration events like the 100m sprint, reductions of 35%-57% of resting levels can be seen after just 6 seconds of max effort sprinting. Thus, it can be reasoned that if the intramuscular PCr stores can be increased then this could prolong the ability to sustain high-intensity activities.
Performance Benefits
Creatine supplementation has been proven to increase the duration of single high-intensity sprints, and also has a positive effect on repeated sprint ability with the benefits coming from an improved ability to regenerate PCr between high-intensity bouts. Benefits are also seen in weight training performance, 2 to 3-fold increases (25kg) in strength have been observed in trained athletes when compared to a placebo (6kg), the main effects are attributed to reduced fatigue and enhanced postworkout recovery. Creatine supplementation can improve the quality of each training session resulting in enhanced long-term performance.
How Much?
Traditional protocols have advocated an initial loading phase of 20 grams or 0.3g/kg per day spread out over 4 x 5 gram doses for the first 5 days, followed by a maintenance dose of 2-3 gram per day afterwards.The initial loading phase is thought to facilitate faster saturation of muscle creatine content, however much of this loading dose will be excreted once the muscles are fully saturated. If no loading dose is taken then creatine content levels will just take a longer time to reach saturation point (30 days vs 5 days) with the recommended dose of 3 grams per day. Consumption of creatine with carbohydrate can increase the amount uptaken by the muscles. Muscle creatine levels will remain elevated so long as a maintenance dose of 2 grams per day is maintained, once supplementation is stopped muscle creatine levels will return to baseline after approximately 4 weeks.
Safety and Side Effects
Besides minor gastrointestinal distress associated with the loading phase and increases in body mass due to additional water being drawn into the cells, there are no clinically significant side affects due to creatine supplementation. There have been anecdotal reports of muscle cramps during creatine supplementation phases, however this has not been documented in any controlled scientific studies.
Conclusion
The International Society of Sports Nutrition have stated that creatine monohydrate is the most effective ergogenic aid available for athletes for increasing high-intensity exercise capacity and strength gains during training. Based on the available scientific research, creatine has been shown to be completely safe and there is no reason for any athlete not to take it.
So there you have it folks, all of the above are facts. If anybody would like to see the references then give me a shout. Your kidneys and heart will not explode as a result of creatine despite what Neil Francis says. His article has so many untruths in it, some of my favorites are below :
"Everyone has an idea, however vague, about what creatine is, so there is little point going into an analysis of its constituent components or perceived benefits"
"I feel that the substance is a very poor supplement to take to try and improve performance (legally) in rugby"
"17 year old boys should be able to motor for 170 minutes before they tire"
"Creatine was the perfect supplement if you were a bodybuilder - of course a bodybuilder could choose any course of steroids he wanted".
"If you have an underlying liver or kidney problem you should not take creatine"
"If you are taking antibiotics for infection or acne your life is in danger if you mix the two"
"Who is to say creatine use/abuse is not to blame for at least one of those deaths per year"
