Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans
Abstract
Nine male subjects performed two bouts of 30-s maximal isokinetic cycling before and after ingestion of 20 g creatine (Cr) monohydrate/day for 5 days. Cr ingestion produced a 23.1 +/- 4.7 mmol/kg dry matter increase in the muscle total creatine (TCr) concentration. Total work production during bouts 1 and 2 increased by approximately 4%, and the cumulative increases in both peak and total work production over the two exercise bouts were positively correlated with the increase in muscle TCr. Cumulative loss of ATP was 30.7 +/- 12.2% less after Cr ingestion, despite the increase in work production. Resting phosphocreatine (PCr) increased in type I and II fibers. Changes in PCr before exercise bouts 1 and 2 in type II fibers were positively correlated with changes in PCr degradation during exercise in this fiber type and changes in total work production. The results suggest that improvements in performance were mediated via improved ATP resynthesis as a consequence of increased PCr availability in type II fibers.
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Dietary supplementation of creatine serves to increase muscle creatine and PCr by 20-40%.
“Therefore, dietary supplementation of creatine serves to increase muscle creatine and PCr by 20–40%”
From International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (2017) · cites this paper as [47]
Once muscle creatine stores are fully saturated, creatine stores can generally be maintained by ingesting 3-5 g/day, although some studies indicate that larger athletes may need to ingest as much as 5-10 g/day.
“Once muscle creatine stores are fully saturated, creatine stores can generally be maintained by ingesting 3–5 g/day, although some studies indicate that larger athletes may need to ingest as much as 5–10 g/day”
From International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (2017) · cites this paper as [47]
Several other investigations have demonstrated increased intramuscular creatine stores in humans from the creatine 'loading' phase.
“In addition to the seminal work of Harris et al. [60], several other investigations have demonstrated increased intramuscular creatine stores in humans from the creatine ‘loading’ phase [35, 103, 104].”
From Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? (2021) · cites this paper as [103]
Mixing creatine in higher temperature solution increases solubility, but solubility has no influence on tissue uptake.
“Mixing creatine in higher temperature solution increase solubility, which is the reason why initial studies administered creatine in hot tea [35, 60, 103, 104, 123, 182] but the solubility has no influence on tissue uptake [187].”
From Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? (2021) · cites this paper as [103]
CrM supplementation (e.g., 5 g/day for 5-7 days or 3-5 g/day for 30 days) increases blood, muscle, and tissue levels of creatine and PCr by 20-40%.
“Over the last 30 years, several studies have shown that CrM supplementation (e.g., 5 g/day for 5–7 days or 3–5 g/day for 30 days) increases blood, muscle, and tissue levels of creatine and PCr by 20–40% [11,12,19,20].”
From Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review (2022) · cites this paper as [19]
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- Authors
- Casey, A., Constantin-Teodosiu, D., Howell, S., Hultman, E., & Greenhaff, P. L.
- Affiliations
- University of Nottingham (GB)
- Department of Physiology and Pharmacology, University of Nottingham Medical School, Queen's Medical Center, United Kingdom.
- Venue
- American Journal of Physiology-Endocrinology and Metabolism
- Publisher
- American Physiological Society
- Published
- 1996-07-01
- Volume
- 271
- Issue
- 1
- Pages
- E31-E37
- ISSN
- 0193-1849 (ISSN-L)
- 1522-1555
- OpenAlex
- W1880822625
- Cited by
- 343
- References
- 4
- Citations by year
- 2026: 3 · 2025: 6 · 2024: 8 · 2023: 3 · 2022: 6 · 2021: 9 · 2020: 9 · 2019: 8 · 2018: 4 · 2017: 13 · 2016: 4 · 2015: 9 · 2014: 14 · 2013: 6 · 2012: 7
- FWCI
- 3.81
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- American Journal of Physiology-Endocrinology and Metabolism (publishedVersion)
- PubMed (publishedVersion)
- Funders
- Wellcome Trust
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology › Biochemical effects in animals
- Keywords
- creatine supplementation, creatine monohydrate, phosphocreatine, ATP resynthesis, muscle metabolism, work production, muscle fiber type, fast-twitch muscle, type I muscle fibers, exercise performance
- MeSH terms
- Adenosine Triphosphate, Administration, Oral, Adult, Bicycling, Creatine, Energy Metabolism, Humans, Male, Phosphocreatine, Physical Endurance, Muscle, Skeletal, Muscle Fibers, Skeletal
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