Creatine and performance

Creatine is one of the ergogenen substances. Ergogen also heads the Greek word ergon (work) and gennan (produce) together. Since 1926 it is known that creatine leads to weight gain. However, it took 65 years until it is performance-enhancing applications for the sprinters and not least the study of Hallis et al in 1992 concluded that supplementation of creatine to an increase in the concentration of this substance intermuskulären to 20 percent lead.

The addition of creatine, it is expected that an increase in energy reserves. In the conventional energy metabolism by burning of carbohydrates or fats obtained. During intense pressures, our organism on a emergency, according to Professor Neumann. The molecule creatine phosphate (CP), this energy reserve since. When this molecule to divide and creatine phosphate, energy is released and it is directly responsible for the muscle work is available.
Because creatine only in small quantities in meat and fish occurs, it is often in powder form supplementiert because of creatine daily turnover by training with the natural food and the body's own production of pancreas and kidneys can hardly be compensated. To 5 grams creatine to have 1.1 kilograms of raw beef consumption, which would on the one hand, a huge challenge for our digestive system and on the other an enormous burden on the wallet.

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Much does not always much!

Because the cell is not needed creatine is converted into creatinine. This degradation product is on the kidney with the urine. This means that a high fluid intake is necessary to the degradation product can be eliminated.

Why do we not directly creatine and creatine phosphate on?

Creatine is the precursor of the energy-rich creatine phosphate, which the body produces itself and can not directly record. However, the availability of free creatine is a crucial criterion for the formation of new Kreatinsphoshat. Quickly contracted muscle fibers have a higher total creatine content than the perennial.
Speed services require creatine phosphate and lead to the reduction in serum creatine, so it is important that free creatine is available for energy reserves again to fill quickly.

More power by increasing the "emergency"

With a speed training can creatine phosphate content in the muscle increase (Saltin et al., 1974). Sprinters have a higher Gesamtcreatin content in muscle as a long-distance runner, cyclist train a higher than road cyclists (Neumann, 1990). Just as through the training, the inclusion of larger doses of creatine over several days for most people to increase muscular creatine memory. The pool is saturated, then this with a lower maintenance dose of 2 grams per day for weeks kept (Hultman, 1996). The endurance athlete has in his typical sport-specific strain limited Schnellkraftleistugen to prove they can but in certain Rennsituationen (intermediate sprint, sprint) leistungsbeeinflussend be.

In a study for Haleko Neumann has the influence of the interval performance with and without the inclusion of creatine investigated. The study was conducted with 22 triathletes aged 18 to 27 years. Before attempting the beginning was the performance with a bike-stage test. The burden was started with 100 repetitions and every 5 minutes to 30 repetitions increased. As time performance was the performance at 3 repetitions per kilogram of body weight down. This performance was reference for the subsequent endurance test (blank). Here the athletes about 40 minutes at 3 repetitions per kilogram charge. Then made an intensive intermediate burden in the form of interval. The interval load was at 7.5 repetitions per kilogram body mass and should be up to exhaustion (demolition) be repeated. The performance of 7.5 repetitions per kilogram had held for 15 seconds and 45 seconds after break at 3 repetitions per kilogram was the next interval increase. After completion of the intervals has been on the duration of individual performance levels of 3 repetitions per kilogram of the burden still for 20 minutes continued.

Conclusion of Investigation
The investigation allows the statement that in a combination of creatine with carbohydrates in a dose of 50 grams of whole floors in the alactizide performance in endurance athletes clearly increasing. This allows maximum momentary muscular performance certainly increased, but not the endurance performance in general.

The additional intake of 100 grams per day Creatinabol over a period of 5 days increased the capacity of intermediate triathletes in intensive burdens of 15 seconds duration during an endurance performance in random double-blind trial to 25.2 percent.

The positive results of Creatinabol-supplementation justify a creatine intake for certain performance requirements. The Auswaschzeiten of creatine are not yet known exactly, they are under existing knowledge on four to six weeks (kk).

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Original study: Prof. Dr. Neumann, Training Institute for Applied Sciences of the University of Leipzig.
Kreatinsupplementation in athletics, Dr. Hermann Korte

Source: Translated from german (bodycenter.de)