Nutritional supplement Creatine monohydrate
Abstract
In the past, the nutritional supplement Creatine monohydrate has been on high use by most people. The supplement was initiated and made public access in the 1990s; immediately after the Barcelona Olympic Games had been played. It is evident that Creatine is one of the most consumed nutritional supplement, with its doses ranging between 20-30 g·day-1 for 5-7 days regularly among sportspersons. This research paper tends to review the existing studies that have assessed the potential ergogenic value of Creatine supplementation (CrS) on exercise performance and adaptations of various training strategies. Basically, short-term Creatine has been proved to enhance the optimised energy, performed activities during several sets of optimal effort contractions of the muscles, performed activities, and singular-effort set activity in the process of repetitive sprint performance. In the training process, Creatine (Cr) has been regularly recorded to facilitate significant power gains, exercise performance majorly on vital intensity duty, and fat-free mass. Nonetheless, all survey does not illustrate a profiting impact on exercise performance since the supplement does not necessarily prove to be effective in enhancing swimming or running performances. Additionally, Creatine tends not to impose any adverse health risks when consumed in prescribed doses. It can possibly facilitate the performance of exercise in people that need optimal single effort and repetitive rounds of strenuous activities.
Key Words: Exercise Performance, Supplementation, Ergogenic, Aid, Creatine
PRELIMINARIES
Acknowledgments
I take this humble opportunity to be grateful to the Almighty God for giving strength and health to conduct my research and accomplish my dissertation. Secondly, I would like to thank my lecturers and colleagues who provided assistant and support throughout the study. And finally, to my family member and relatives who encouraged to continue carrying on with my effort to study and continually praying for me.
Tables of Contents
Creatine Supplementation and Effect on Repeated Bouts of Exercise on Active Individual
Chapter I: Introduction
The nutritional supplement Creatine monohydrate (Cr) has been receiving immense popularity, with reported annual sales in the word being 2.6 billion. The supplement initially gained attention in the early 90s, after most of the highly profiled Olympic athletes competing in power and sprint events believed that the use of Creatine boosted their performance. Currently, Creatine has been recorded as the globes most widely applied nutritional supplement with an approximated global consumption of over 2m8 million kilograms.
Many of the athletes have executed oral CrS to facilitate performances in the world of sports and have risen to the top of the modern athletes’ shopping list. Creatine can be ingested from exogenous sources such as meat or fish products or energy generated by the body within the liver. Cr was initially discovered in 1832; however, its retention and storage in the body were quantified in 1926. Creatine is built within the body from the amino acids and is retrieved from an individual’s diet. A significant portion of Creatine is stored within skeletal muscles. It tends to play a considerable responsibility in the metabolism process with the turnover of Creatine for an average individual at about 2 g. the adenosine triphosphate-phosphocreatine (ATP-PCr) energy system has a significant strength potential (Williams and Branch, 1998).
Additionally, the muscle store of PCr may divide and produce needed energy for quick resynthesis of ATP, even though the supply of Cr is restricted, with both PCr and ATP in a position to maintain all the out optimal effort exercise that lasts up to 10 seconds. Thus, fatigue is likely to be characterized by a prompt reduction in PCr. Production of the highest level of anaerobic strength and short-term anaerobic capacity; high-intensity exercise may significantly rely on endogenous levels of Creatine, specifically, Creatine as a way to reproduce the restricted intramuscular supply of ATP promptly for anaerobic capacity. Therefore, enhancement in muscle TCr (total Creatine) via exogenous CrS is likely to give an ergogenic impact by facilitating the level ATP synthesizes in the process of high-intensity, intermittent,short-time exercise and by enhancing the at which PCr resynthesis in the process of recovery.
This research paper is not an extensive review of all associated published literature. It aims to highlight the various evidence presented on the effect of Creatine Supplementation and Effect on Repeated Bouts of Exercise on Active Individual as performance-facilitating support by determining the potential impact of ergogenic associated with Creatine as a supplement.
Chapter II: Review of the Literature
Creatine is basically generated in the liver and then stored in an individual’s muscular tissues; however, the dietary compound can also be produced through various supplements ingested in the body. It is evident in most studies that Creatine supplementation tends to have recorded exercise benefits, especially those associated with high-intensity bouts of an individual who is active (Rossouw, Krüger, and Rossouw 505-521). It is further suggested that enhancements are actually possible baseless of gender or even age limits (Greenhaff et al., 565). Beneficial associations with Creatine supplementation encompass lean body mass, facilitated fatigue resistance, and enhance power. Resistant training and Creatine supplementation lead to a significant enhancement in the density of the several bone minerals, lean tissue mass, energy of muscles, and not merely resistance training.
Many studies have indicated that significant brain Creatine is linked with enhanced neuropsychological performance (Mujika and Padilla. 491-496). Most of the athletes apply Creatine basically for bodybuilding or to actively improve their athletic performances, thus leading to the rise in demand for the product. Additionally, for the aged, the application of Creatine supplementation is likely to enhance their quality of life and possibly minimize cognitive dysfunction.
Exercise Effects
Creatines supplements can be ingested to act as an ergogenic assistant in the process of exercise. Cr supplementation enhances the degree of phosphocreatine in muscles, which is applied by Creatine Kinase to effectively produce ATP (Adenosine triphosphate) in skeletal muscle. It is evident that an enhanced phosphocreatine (PCr) tends to facilitate the performance of an exercise in the process of high intensity and muscular strength and resistant training and pain endurance. The study has assessed the impacts of PEG (polyethylene glycol); it indicated that Creatine seems to bind to PEG that operates and the system of delivery and facilitates the ergogenic effects during high-intensity exercise (Oliver et al. 252). Additionally, Creatine supplementation enhances body mass. Creatine supplementation has been found to minimize both blood pressure and heart rate recovery time after exercise.
Anaerobic Effects
Creatine loading has been currently assessed based on its impacts on ARC (anaerobic running capacity), and the bodyweight tends to alter based on gender. Creatine loading enhances the availability of both PCr and ATP for the reaction of Creatine Kinase.
Effects of Creatine interaction with caffeine
The studies evaluating Creatine and its level of interactions with caffeine tend to suggest a synergistic connection. Some also prove that caffeine seems to block the necessary benefits of Creatine to an individual’s body (Peyrebrune et al., 271-276). The studies lack consistency and no supporting evidence; however, both caffeine and Creatine practically boost strengths and power.
Research questions
The study was based on the following research question to guide the process:
- How much C gets into the circulation compared to ingestion?
- How does Creatine work, and what does it do?
- Does it interact negatively with caffeine?
Hypothesis
- Use of Creatine supplements during an exercise facilitates the level of energy of an individual
- Creatine and caffeine do not negatively interact as they provide the same purpose
Chapter III: Methods and data collection
This data collection applied qualitative data collection methods since the approach plays a critical role in impact assessment by offering the needed useful information to help a researcher comprehend the procedures behind the results and evaluate changes in perceptions. Additionally, the qualitative method was applied to enhance the quality of survey-based qualitative assessment by assisting to generate evaluation hypothesis, facilitating the development of survey questionnaires, and extending the level of findings. The qualitative method was selected because of the following advantages: The technique seems to be open-ended and do not have complicated structures; and thus research is in a position to alter the data gathering approach if need be by either refining, adding or omitting techniques; It depends significantly on interactive interviews; therefore respondents may be interrogated many times to assist in following up on specific issues and make clarification on a concept and assess the reliability of data, and It applies triangulation to optimize the credibility of the findings since it would be possible to check the authenticity of the outcome form research.
In the research, open-ended structured questions will be applied. The data method to be used will involve the following: In-depth interview, and Focus Group methods.
In-depth interview
An in-depth interview was used since it is a fundamental qualitative data gathering approach applied for various purposes, such as needs assessment. There are sufficient for situations in which a study uses open-ended questions to seek a more depth of opinion from a few participants. This method would involve direct involvement with the participants.
Focus groups
A focus group was used in which six active individuals who shared common interests. Facilitators guided each group regarding predetermined set topics regarding Creatine supplementation and its effect on repeated bouts of exercise on energetic individuals. The facilitator created an environment the enhanced participants to confidently share their opinions and varied points of view regarding the topic of discussions.
Chapter IV: Results
This chapter highlights the various results that were retrieved from the respondents using the applied data collection methods.
The result indicated that long-term application of supplements, for instance, after 30 days of regular use, significantly reduced the exercise that managed to induce muscle damage and optimized performance. It was observed that after Creatine loading, males tended to experience an increase in ARC; however, the females had not shown any significant changes. This was associated with the higher levels of rest of the intramuscular Creatine among the participant females, making them relatively less sensitive to Creatine loading. Additionally, bodyweight alterations were minimal in both males and females and were basically due to the enhanced capacity of intramuscular water. For example, it was found that individual sports such as running, Creatine supplementation could be applied to improve the anaerobic capacity of running in men without the possibility to reduce performance from weight gain, resulting in variations in the content of muscles.
Figure 1: comparison of PCr content of muscle without Creatine supplementation and with supplementation
Source (Tiger Maui Thai, 2020)
Another survey that enhanced Creatine supplementation and facilitated anaerobic performance emphasized on young male participants. The participants accomplished two Wingate Anaerobic tests on the bicycle ergometer with average power, and the optimal strength was measured, showing an enhanced power among those who used Creatine supplements. Overall, Creatine supplementation seems to affect males and females differently. The graph below indicates the results of the effect of Creatine on lean tissues in both men and women.
Figure 1: the effect of Creatine on lean tissues in both men and women
Source (https://www.physio-pedia.com/File:Creatine_Males-Females.png)
Chapter V: Discussion
The primary aim of this survey was to observe the Effect of Creatine supplementation on Repeated Bouts of Exercise on Active Individuals. Based on the results, is research never supports the study hypothesis since Creatine supplementation tended to facilitate and aided the performances in exercise. The level of performance indicated an enhancement after the use of Creatine.
Creatine supplementation is used to assist people in increasing phosphocreatine content and muscle creatine, thus leading to enhanced high-intensity exercise performance (Bosco et al. 369-412).
Based on the participants’ responses, Creatine tends to have a beneficial impact on them, by generally delaying the rate of respondents experience tiresomeness and fatigue in the process of high-intensity exercise (Smith 360-365). According to some of the previous surveys, creatines have indicated to increase a beneficial effect on performance during a short time of exercise (Grande, Bryan, and Graves 62-68).
Some studies have also supported the fact that Creatine supplementation in appropriate quantity, not basically form a diet, can increase the entire muscle Creatine stores in the form of phosphocreatine (Racette 615).
Additionally, many studies suggest that muscles Creatine resynthesis tend to occur during the recovery time and can possibly facilitate intramuscular phosphocreatine, thus Creatine availability and making and individual to be active relatively longer (Williams & Branch, 216-234).
Limitation of the study
Many of the participants may have attained varied types of levels of verbal motivation and reactions. For instance, the participants who achieved verbal motivation and more positive support had relatively more energy and would perform better than those who received non.
Conclusion
Works cited
Bosco, C., et al. “Effect of oral creatine supplementation on jumping and running performance.” International journal of sports medicine 18.05 (1997): 369-372.
Grande, Bryan M., and S. Graves. “Creatine supplementation: Forms, function, and effects.” Strength Cond. J 27.1 (2005): 62-68
Greenhaff, Paul L., et al. “Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man.” Clinical Science 84.5 (1993): 565-571.
LOON, Luc JC van, et al. “Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans.” Clinical science 104.2 (2003): 153-162.
McKenna, Michael J., et al. “Creatine supplementation increases muscle total creatine but not maximal intermittent exercise performance.” Journal of Applied Physiology 87.6 (1999): 2244-2252.
Mujika, I., and S. Padilla. “Creatine supplementation as an ergogenic aid for sports performance in highly trained athletes: a critical review.” International journal of sports medicine 18.07 (1997): 491-496.
Oliver, Jonathan M., et al. “Oral creatine supplementation’s decrease of blood lactate during exhaustive, incremental cycling.” International journal of sport nutrition and exercise metabolism 23.3 (2013): 252-258.
Peyrebrune, M. C., Nevill, M. E., Donaldson, F. J., & Cosford, D. J. (1998). The effects of oral creatine supplementation on performance in single and repeated sprint swimming. Journal of Sports Sciences, 16(3), 271-279.
Racette, Susan B. “Creatine supplementation and athletic performance.” Journal of Orthopaedic & Sports Physical Therapy 33.10 (2003): 615-621.
Rossouw, F., P. E. Krüger, and J. Rossouw. “The effect of creatine monohydrate loading on maximal intermittent exercise and sport-specific strength in well trained power-lifters.” Nutrition Research 20.4 (2000): 505-514.
Shomrat, Anat, Yitzhak Weinstein, and Abram Katz. “Effect of creatine feeding on maximal exercise performance in vegetarians.” European journal of applied physiology 82.4 (2000): 321-325.
Smith, Jimmy C., et al. “Effect of oral creatine ingestion on parameters of the work rate-time relationship and time to exhaustion in high-intensity cycling.” European journal of applied physiology and occupational physiology 77.4 (1998): 360-365.
Snow, Rodney J., et al. “Effect of creatine supplementation on sprint exercise performance and muscle metabolism.” Journal of applied physiology (1998).
Urbanski, Richard L., et al. “Creatine supplementation differentially affects maximal isometric strength and time to fatigue in large and small muscle groups.” International Journal of Sport Nutrition and Exercise Metabolism 9.2 (1999): 136-145.
Williams, M. H., & Branch, J. D. (1998). Creatine supplementation and exercise performance: an update. Journal of the American College of Nutrition, 17(3), 216-234.