Creatine, touted as a supplement for its quick-energy effect on muscle fibers, got its own boost in last month’s Journal of the American Dietetic Association. The published study, conducted at the Penn State University Center for Sports Medicine, showed one week of creatine monohydrate supplements (25 milligrams per day) significantly improved the weight-lifting performance of subjects.
Previous studies have linked creatine to heightened ability while running, cycling or jumping. The study provides the first mainstream data on creatine’s potential for resistance training.
Creatine is a substance in meat and fish. It also is manufactured in the kidneys and liver from the amino acids arginine and glycine. When combined with phosphate in the muscles, it provides the initial quick burst of energy–lasting six to eight seconds–before glycogen kicks in as fuel.
Based on research, athletes with low creatine stores (such as non-meat eaters) or athletes involved in high-intensity, intermittent exercise (sprinting, volleyball, rowing) seem to derive the greatest benefit from creatine supplements.
Creatine supplementation at 20 to 25 milligrams per day is not recommended beyond four to five days before dropping to a maintenance dose (2 to 5 milligrams).
This study doesn’t mean that creatine is for every casual athlete. Consult a nutritionist or other health professional before starting a course of supplementation.
