The Effect of Creatine on Runners
4 Free Sports Injury reports: To download your free Achilles Tendinitis, Knee Pain, Core Stability and Shoulder Injuries reports, use the form below: (As a bonus, we'll start sending you our free weekly newsletter, Sports Performance Bulletin.)
Creatine serum offers no advantages for runners
The cheapest and most popular form of creatine (and the sort used extensively in scientific studies) is creatine monohydrate, a white powder sports supplement that needs to be mixed with water/fruit juice etc before use. More recently, other more exotic and expensive forms of creatine have appeared, which claim to offer performance benefits over standard creatine. One of these is ‘creatine serum’, a liquid form of creatine that is claimed to offer a number of other advantages over powdered creatine, including instant absorption, no side effects (such as water retention, bloating or cramping) and complete assimilation into the muscles.
As well as VO2max, heart rates, run times and perceived rates of exertion were recorded. The results showed that runners taking the serum had a significantly lower perceived rate of exertion and also managed longer durations on the incremental VO2max test. However, the actual VO2max figures were not significantly different between serum and placebo groups, and there was also no improvement in 5,000m run time in the serum group.
The scientists went on to conclude that ‘their data did not support the ergogenic claims of creatine serum in its current form and dose’.
J Strength Cond Res 2005; 19(4):730-4
Comments
isn't the main aim behind
isn't the main aim behind creatine supplementation to increase power and strength by supplementing your own natural creatine stores that are used by type 2 B muscle fibres. If the main fuel used by type 1 muscles (the muscle fibres used in this study) is fat and carbohydrate, then how could creatine possibly aid in performance and how can you discredid an aid without properly testing it in the way in which it has been designed to be used. A conclusion about supplementation and endurance exercise would have been more accurate. now some athletes who dont know alot of about the science of the body will read the study looking to increase power and be led astray. Perhaps it doesnt work however it should be given a proper go
Creatine
Is there any research on the effect of creatine on sports people younger than 18yrs? Where can I find info on the effect of creatine on one's kidneys, Liver, Hart etc.
creatine
Creatine increases the body's ability to store intracellular water and could therefore potentially benefit performance in more ways than just power in anaerobic activities. The above study concludes that it was not effective in this instance, however many studies have uncovered different results.
In answer to the second question, there is a fantastic book called 'creatine the power supplement' by melvin H williams which is a comprehensive overall look at the supplement.