» »

Does creatine provide strength?

Author: Frédéric Delavier and Michel Gundill: Chapter from the book "Sports Supplements for Athletes".
2011-10-13

All articles by the author ➤

Intracellular energy necessary for muscle contraction is supplied by ATP (adenosine triphosphate). ATP molecules consist of 3 phosphate groups and 1 adenosine molecule. The energy for muscle contraction occurs when ATP loses 1 phosphate group and converts to ADP (adenosine diphosphate). To become active again, ADP must attach a phosphate molecule and revert to ATP. This phosphate molecule is acquired from creatine phosphate. When creatine phosphate donates its phosphate to facilitate the resynthesis of ATP, it converts to creatine. Therefore, as muscles work, the level of creatine increases while that of creatine phosphate decreases. If muscles lack creatine phosphate, ADP begins to accumulate. Research has shown that ADP does not allow muscles to contract as powerfully as they could. If ADP does not convert back to ATP quickly, it becomes a conduit for fatigue.

Medical studies have determined that during intense workouts, muscle stores of creatine phosphate deplete faster than ATP levels. This has led to the suggestion that from an energy standpoint, strength capabilities are limited not by ATP, but by near complete expenditure of creatine phosphate.

A study conducted by J. Hirvonen (1992) convincingly demonstrated this phenomenon. Well-trained sprinters ran 400 meters in approximately 50 seconds. After finishing, their ATP levels in thigh muscles dropped by 27%, while creatine phosphate levels plummeted by 90%. Hirvonen concluded that fatigue arises not from a lack of ATP, but from the reduction of creatine phosphate reserves. It takes more than 5 minutes for creatine phosphate levels to return to baseline recorded before the start. Incomplete recovery of creatine phosphate is one of the factors explaining why performance diminishes during rapidly changing intense physical activities.

It would be ideal to consume creatine phosphate to boost its muscle reserves. Unfortunately, when ingested, creatine phosphate breaks down during digestion. The takeaway is to take creatine instead. Approximately 66% of muscle creatine stores are in the form of creatine phosphate.

The intake of creatine has the following effects on strength.

By increasing creatine phosphate stores, it slows down the onset of fatigue.
Creatine slows the depletion rate of ATP during physical activities. Muscles conserve their ATP without losing strength.
Creatine accelerates ATP synthesis during recovery.
Creatine improves conditions for ATP breakdown.

These benefits of creatine are most pronounced during intense physical activities lasting at least 10 seconds and are repeatedly observed under limited rest periods. Therefore, it can be stated that the more creatine present in the muscle, the more effectively it operates.

Note from the administrator

In general, the quality of creatine from European and American manufacturers is nearly indistinguishable. Thus, when choosing creatine, one can primarily focus on the cost. In my opinion, the most optimal options are: