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Creatine Improves Muscle Recuperation
Creatine has Limited Influence Over the Actual Performance of Endurance Events
Shortly after the appearance of the first study showing that creatine supplementation increases muscle creatine content and as a consequence, improves performance during resistance exercise, a multitude of other studies tested the effects of creatine supplementation over a broader larger range of exercise modalities. These studies subsequently showed that an ergogenic effect of creatine supplementation was largely limited to resistance exercise, also known as anaerobic exercise. That is, the performance of endurance (or aerobic) exercise appeared to be largely unaffected by creatine supplementation, at least, over the time course of one week to a few months of supplementation.
This was a preliminary assessment. As you will soon see creatine supplementation may have hidden benefits for the endurance athlete.
Selected Scientific Reference
Creatine Supplementation Improves Physical Performance During Resistance Exercise;
the Situation is a bit Less Clear for Endurance Exercise.
Below is the reference to the first published study clearly showing that creatine supplementation increases muscle creatine content.
Harris, R. C. et al. (1992) Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clinical Science, Volume 83, pages 367-374.
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One of the major mitigating influences of creatine supplementation over endurance performance is the gain in body mass that often accompanies creatine supplementation, a process known as muscle volumizing. It is easy to imagine how the addition of just a few extra kilos might hamper your performance while running a marathon. By contrast, an increase in body mass might be a desired outcome, or an accepted tradeoff, of supplementation for other types of athlete. Strength athletes and bodybuilders may view an increase body mass as an added benefit of creatine supplementation, whereas distance runners and endurance athletes may wish to avoid an increase in body mass for fear of it impeding their performance in their respective events.
Also, recall that creatine induces muscle to take up fluids from their surroundings, a process known as cell volumizing. If compensated for with adequate fluid intake, however, cell volumization is relatively harmless. On the other hand, large uncompensated shifts in body water might result in dehydration, hypertension and faulty thermoregulation, particularly if exercising in hot and humid conditions.
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Recommended Fluid Intake
Proper Hydration During Creatine Supplementation
To prevent possible dehydration we recommend that those supplementing with creatine drink a minimum of 30-60 milliliters (1-2 ounces) of water for each kilogram (2.2 pounds) of bodyweight each day while supplementing, especially during the loading phase when greater amounts of creatine are being consumed on a daily basis.
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Nevertheless, despite these caveats, recent studies are now providing compelling evidence that creatine supplementation might help in the initial preparation for, and in the recovery following, the race (see next, Creatine Reduces Signs of Cellular Damage Following Exaggerated Exercise).
Creatine Reduces Signs of Cellular Damage Following Exaggerated Exercise
One recent study followed the expression indicators of cell damage in seasoned endurance athletes after the completion of a 30-kilometer race. The markers used to monitor the extent of cell damage included creatine kinase, lactate dehydrogenase, prostaglandin E2 and tumor necrosis factor-alpha. Some of these markers are specific to muscle and are leaked into the blood stream following microscopic sites of muscle trauma provoked by exercise, while others are released by macrophages whose job is to destroy and ingest injured muscle tissue in preparation for a phase of muscle rebuilding.
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Here is an outline of the study design: before the race, eighteen male athletes supplemented with 20 grams of creatine monohydrate (and 60 grams maltodextrine) per day for five days, while another sixteen athletes served as 'controls' and supplemented with only maltodextrine for the same number of days. Creatine supplementation produced no adverse side effects such as cramping, dehydration or diarrhea, either before or during the race. Although creatine supplementation did not significantly improve the personal best time of the supplementing (experimental) group, it did reduce the levels of these markers of cellular damage present in the blood stream following the race. These results indicate that creatine supplementation (somehow) reduces the amount of cell damage and inflammation following exhaustive exercise. This aspect of creatine supplementation will enhance endurance performance in the long-term by promoting more complete recovery following the event.
The authors of the study close the manuscript with the following commentary, "Taken together these observations show that creatine supplementation before running 30km reduces the effort-induced increment observed in markers of cell death, muscle soreness and proteolysis, what suggests a positive effect of the supplementation strategy in maintaining muscle integrity after intense prolonged exercise.".
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Selected Scientific Reference
Creatine Supplementation Reduces Markers of Inflammation in Endurance Athletes
The following study provided convincing evidence that creatine supplementation reduces biochemical markers of cell inflammation following endurance exercise.
Santos, R. V. et al. (2004) The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Life Sciences, Volume 75(16), pages 1917-1924.
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