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Creatine and its influence on endurance
Author: Frédéric Delavier and Michel Gundill: chapter from the book "Nutritional Supplements for Athletes". All articles by the author ➤
Although most studies focused on athletes involved in strength sports demonstrate the positive effects of creatine, this cannot be said for tests that attempted to find its impact on endurance development. Indeed, creatine primarily affects type 2 fibers (the fibers responsible for strength and power), rather than type 1 fibers (the fibers responsible for endurance). Moreover, creatine contributes to weight gain, which is undesirable for athletes participating in endurance sports, as well as for swimmers, who may experience buoyancy issues. However, prolonged physical exertion rarely consists solely of endurance tests. At certain stages, particularly at the end of a distance, athletes need to increase their pace. Numerous studies have shown that creatine can positively influence performance when intense efforts are required multiple times during endurance tests. Here are some examples. Daily intake of 20 grams of creatine over six days helped elite rowers reduce their time over 2000 meters by more than three seconds (T. Nagasawa, 2001). Placebo had no effect on performance. On a stationary bike, the results improved by 20 seconds under the influence of creatine. During a test lasting about 20 minutes, sedentary men and women pedaled while gradually increasing their pace until exhaustion (A. Nelson, 2000). With the intake of 20 grams of creatine over seven days, test duration increased by 6%, indicating enhanced endurance. No changes were observed in the placebo group. Creatine consumption also reduced oxygen consumption and slowed heart rate. Daily intake of six grams of creatine over five days by powerlifters allowed them to improve their performance during peak loads, but only when they were interspersed with endurance competitions (M. Engelhardt, 2005). It is important to note that in this study, all results were achieved with creatine doses significantly lower than usually recommended (20-25 grams). Creatine's efficacy has also been tested in the field of speleology (E. Bregani, 2005). Over three weeks, one group of male spelunkers received 4 grams of creatine and BCAAs (branched-chain amino acids) daily, while the second group received a placebo. The tests took place in a deep cave. The spelunkers had to climb a rope (anaerobic test) and run (aerobic test). The tests were carried out twice; the first time immediately after entering the cave, and the second after a 12-hour hike through the cave. Researchers noted that after the tests, heart rates returned to baseline levels faster in the group taking creatine and BCAAs than in the placebo group. The first group also exhibited a lower respiratory rate. Thanks to the supplements, the level of muscle catabolism caused by this "walk" decreased by 25%. Note from the administrator
In principle, the quality of creatine from European and American manufacturers is nearly indistinguishable. Therefore, when choosing creatine, one can primarily focus on cost. In my opinion, the most optimal options are:
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