Creatine:

effects on athletic performance

 

by Equipe Enervit

In the vast world of sports supplements, creatine stands out for its reliability and potential benefits for athletic performance. Unlike many other compounds, creatine's role is well-supported by numerous robust and well-documented studies. Found in natural sources like red meat and fish, this compound is now widely used by athletes. Let’s explore how and why creatine is carefully considered by trainers and nutritionists..

What is creatine?

Creatine is a natural compound that our body produces from three amino acids: arginine, glycine, and methionine. These are combined to form creatine through a biosynthesis process that occurs mainly in the liver, but also in other tissues such as the kidneys and pancreas.
Additionally, creatine is present in foods like red meat and various fish. Therefore, those following an omnivorous diet consume it daily (for instance, 100 g of red meat contains about 0.5 g).
Once synthesized internally or ingested through food, creatine accumulates in the muscles as free creatine and phosphocreatine. The latter, as we will see, serves as an "energy reserve" for cells, making creatine a key player in our energy system.

How does creatine work?

To understand creatine’s mechanism of action, we must first recognize that during high-intensity exercise, such as weight training or sprints, muscles require "quick" energy, or energy that is readily available. The "energy currency" of our cells is ATP (adenosine triphosphate), a high-energy molecule that is reduced to ADP (adenosine diphosphate), a lower-energy molecule, during physical exertion.

To sustain short and intense physical efforts, the anaerobic system, which does not require oxygen to produce energy, comes into play. However, this is a "limited" mechanism since muscle ATP reserves deplete rapidly, within seconds. 
Ensuring an "energy reserve", or ATP, can therefore be a key strategy to support performance.

How creatine supplementation provides additional energy?

When we take creatine, our body uses it to generate phosphocreatine: essentially, it binds a creatine molecule to a high-energy phosphate group (the one "lost" in the ATP to ADP transition).
Phosphocreatine accumulates in muscles, acting as a quick-use energy backup, capable of donating its phosphate group to ADP molecules. This allows the body to rapidly produce new ATP molecules, which can then be used for energy.

Which sports benefit from creatine?

Creatine supplementation is particularly useful in sports requiring explosive, repeated, and short-duration efforts. These include weightlifting, where creatine can increase muscle work capacity during training. It also benefits sports involving sprinting and intermittent activities, such as football, tennis, basketball, and rugby.
Sprinters can use creatine to improve explosiveness and acceleration and sustain high-intensity activity for longer periods.
It is also functional in track and field events, particularly short-duration events or those involving multiple attempts during a competition (like high jump and long jump) and track cycling. In team sports, creatine can also help with recovery during rest periods.

Creatine and endurance sports

The positive effects of creatine on performance generally diminish as exercise duration increases. In endurance sports, energy supply is mainly supported by the aerobic system, which requires oxygen to produce energy. During prolonged aerobic exercise, the body primarily uses glucose and fatty acids as energy substrates.
Therefore, in prolonged endurance activities, the advantages are less evident. However, some studies suggest that creatine may promote more efficient glycogen management in muscles. Nonetheless, it is important to note that scientific research in this area is still ongoing.

Beyond Sports

While creatine’s role in sports is well-documented, other research has suggested possible cognitive benefits: creatine may act as a nootropic (from ancient Greek: a substance that "changes the mind"), supporting functions such as memory, attention, and concentration.
However, it is important to clarify that the scientific studies supporting these hypotheses are not yet conclusive.

Summary: Creatine is considered one of the most reliable and well-studied supplements in the sports supplementation landscape, with potential benefits in various disciplines Its main role is to provide a quick energy reserve to muscles during intense physical efforts, making it functional in sports like weightlifting, sprints, football, tennis, and rugby Although creatine may promote more efficient glycogen use and speed up its resynthesis post-workout, its positive effects tend to decrease with the duration of the exercise

References

Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831.

Kreider, R. B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., ... & Almada, A. L. (1998). Effects of creatine supplementation on body composition, strength, and sprint performance. Medicine and Science in Sports and Exercise, 30(1), 73-82.

Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36.

Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226.

 

NOTE: The information provided is for educational purposes only and does not intend to replace the advice of your healthcare provider. The information is intended for healthy individuals: any dietary or exercise regimen should be supervised by a competent professional as per Italian law. Enervit SpA is not responsible, as the information is educational, and individuals should consult their specialist before starting any dietary or physical activity plan.