The Effects of Creatine Supplementation on Anaerobic Exercise Performance

1
The Effects of Creatine Supplementation on
Anaerobic Exercise Performance

• By Nick Wall Jeff Rothstein

2
Outline

• Physiological Introduction
• Effects of Creatine Supplementation
• Experiment results
• Performance
• Dosage
• Conclusion

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Introduction

• Anaerobic exercise performance
• Maintained for very short duration
• Muscular fatigue exhaustion reached
• Energy requirement met by ATP

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Introduction (cont.)

• ATP ATPase (enzyme) ? ADP Pi energy
• ATP used for energy produces ADP
• PCr high energy molecule
• Used to regenerate ATP
• ATP and PCr limited in body
• Depleted quickly during anaerobic performance
• Limit affects duration
• PCr ADP H ?? ATP Cr

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Introduction (cont.)

• 3 energy systems in the human body
• ATP-PCr system
• Glycolytic system
• Oxidative system

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ATP-PCr system

• Immediate fuel sources are ATP, PCr, and ADP
• ADP is reformed into ATP by PCr or another ADP
  molecule
• Creatine kinase breaks PCr into Pi and Cr
• Pi is paired with ADP forming new ATP
• Lasts 10-30 seconds
• (Linderman, Redondo, Wilmore)

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Glycolytic System

• Glucose found in blood and glycogen stored in
  muscles or liver
• Converted to glucose-6-phosphate
• Anaerobic Glycolysis
• 12 enzymatic reactions
• Breakdown glycogen to lactic acid without oxygen
• Net gain - Glucose yields 2 ATP, Glycogen yields
  3 ATP
• Lasts 20-120 seconds high intensity exercise

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Oxidative System

• 3 Processes to produce ATP
• Aerobic glycolysis
• Krebs Cycle
• Electron Transport Chain
• Slow in producing ATP
• Tremendous energy-yielding capacity
• Used in endurance events
• (Wilmore)

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Creatine Supplementation Effects on Body PCr

• PCr occurs naturally in the muscles of the body
• Creatine obtained through diet
• (Chwalbinska-Moneta, Redondo)
• Increased levels of dietary creatine
• Increase levels of PCr in the muscles???
• Increase synthesis of ATP???

PCr levels high?
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Creatine Supplementation Effects on Body PCr
(cont.)

• Studies suggest creatine supplementation
• Increases levels of PCr in the muscles
• (Burke, Hamilton, Mujika, Tarnopolsky)
• Increasing PCr in the body results in
• More ATP produced during high intensity exercise.
• Useful Force
• Increases in strength?
• Increases in speed?
• Creatine ergogenic aid
• (Hamilton, Ostojic, Redondo, Tarnopolsky)

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Summary of Experiments on Results
Forgot my creatine this morning!

• Results vary proving creatine as ergogenic aid
• Positive results for power increase
• Delayed onset of fatigue
• Mixed results on increases of speed
• Mixed results on decreased sprint times
• Creatine proven effective
• Proper dosages

Low PCr Low ATP Less energy Slower start?
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Summary (cont.)

• Tests performed
• Creatine increased power
• Creatine decreased fatigue
• Tests producing negative results
• Protocol durations too long
• Once exceeding immediate energy system
  capabilities
• Non-oxidative system used primarily
• Doesnt use PCr

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Results

• Creatine supplementation
• Increase in PCr concentrations in muscles
• More PCr to re-synthesize ATP
• Dosage affects results
• 20g / day 5-8 days
• Mixed results
• Appears high dosage for 5-8 days
• Enough time for muscles to increase PCr
  concentrations
• 7.7g / day 21 days
• Significant increase in power
• Significant delay of fatigue
• Amount and time frame consumed main factor

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Results

• Studies yielding no results
• Affected by dosage and/or duration
• Trained or not
• Most studies on athletes
• Different results compared to athlete vs.
  non-athlete
• Creatine might not affect the already trained
  individual
• Overall
• Supplementation needs to follow dosage and
  duration
• Protocol for testing must utilize immediate
  energy system (gt10-30 seconds)

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Table of Results
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Non-Performance Related Findings

• Adverse Effects
• Protective effects
• Gastrointestinal disturbances
• Muscle cramps
• Liver and kidney dysfunction
• Well controlled studies almost nonexistent
• (Poortmans)

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Non-Performance Related Findings

• Body Composition
• 28d period
• Used Phosphagen HP (creatine glucose/taurine
  electrolyte supplement)
• Body weight increased
• No differences in of total body water
• (Kreider)
• 42d period
• Body mass increased
• Not attributed to water retention
• Muscle growth
• (Francaux)

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Conclusion

• Muscle cells have 2 high energy substrates
• ATP and PCr
• ATP fuels the working muscle
• Converted to ADP during use
• PCr converts ADP back to ATP
• Provides more immediate energy
• Immediate energy system
• First 10-30 seconds on maximal sprint

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Conclusion (cont.)

• Short term use
• lt6 days does not affect performance
• Dosage
• lt20g during short term use results in no change
• Most important factor
• gt20g/day for more than 5 days provided results
• Low dose for long term provides results

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Questions?
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References

• Burke, Darren G., Shawn Silver, Laurence E. Holt,
  Truis Smith-Palmer, Christopher J. Culligan, and
  Philip D. Chilibeck. The Effect of Continuous
  Low Dose Creatine Supplementation on Force,
  Power, and Total Work. International Journal of
  Sport Nutrition and Exercise Metabolism 2000 10
  235-244
• Burke, Louise M., David B. Pyne, and Richard D.
  Telford. Effect of Oral Creatine Supplementation
  on Single-Effort Sprint Performance in Elite
  Swimmers. International Journal of Sport
  Nutrition 1996 6 222-233
• Chwalbinska-Moneta, Jolanta. Effect of Creatine
  Supplementation on Aerobic Performance and
  Anaerobic Capacity in Elite Rowers in the Course
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• Delecluse, C, R. Diels, M. Goris. Effect of
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• Francaux, Marc, J.R. Poortmans. Effect of
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• Hamilton, Karyn L., Michael C. Meyers, William A.
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• Juhn, Mark S. Oral Creatine Supple-mentation
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• Kreider, R.B, M. Ferreira, M. Wilson. Effects of
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References (cont.)

• Linderman, Jon K. and Kristin L. Gosselink. The
  Effects of Sodium Bicarbonate Ingestion of
  Exercise Performance. Sports Medicine 1994
  18(2) 75-80
• Maughan, Ronald J. Creatine Supple-mentation and
  Exercise Performance. International Journal of
  Sport Nutrition 1995 5 94-101
• Mujika, I., S. Padilla, J. Ibanez, M. Izquierdo,
  and E. Gorostiaga. Creatine supplementation and
  sprint performance in soccer players. Medicine
  and Science in Sports and Exercise 2000 by
  American College of Sports Medicine
• Ostojic, Sergej M. Creatine Supple-mentation in
  Young Soccer Players. International Journal of
  Sport Nutrition and Exercise Metabolism 2004 14
  95-103
• Poortmans, J.R, M. Francaux. Adverse Effects of
  Creatine Supplementation Fact or Fiction?
  Sports Medicine 2000 30 155-170
• Redondo, Diego R., Elizabeth A. Dowling, Bryan L.
  Graham, Anthony L. Almada, and Melvin H.
  Williams. The Effect of Oral Creatine
  Monohydrate Supplementation on Running Velocity.
  International Journal of Sport Nutrition 1996 6
  213-221
• Tarnopolsky, Mark A. and Dan P. MacLennan.
  Creatine Monohydrate Supple-mentation Enhances
  High-Intensity Exercise Performance in Males and
  Females. International Journal of Sport
  Nutrition and Exercise Metabolism 2000 10
  452-463
• Toler, Stephen M. Creatine Is an Ergogen for
  Anaerobic Exercise. Nutrition Reviews 1997 55
  21-23
• Wilmore, Jack H and David L. Costill. Physiology
  of Sport and Exercise. 2004 122-130