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Pashayee-Khamene F, Heidari Z, Asbaghi O, Ashtary-Larky D, Goudarzi K, Forbes SC, Candow DG, Bagheri R, Ghanavati M, Dutheil F. Creatine supplementation protocols with or without training interventions on body composition: a GRADE-assessed systematic review and dose-response meta-analysis. J Int Soc Sports Nutr 2024; 21:2380058. [PMID: 39042054 PMCID: PMC11268231 DOI: 10.1080/15502783.2024.2380058] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/06/2024] [Accepted: 07/02/2024] [Indexed: 07/24/2024] Open
Abstract
BACKGROUND Despite the robust evidence demonstrating positive effects from creatine supplementation (primarily when associated with resistance training) on measures of body composition, there is a lack of a comprehensive evaluation regarding the influence of creatine protocol parameters (including dose and form) on body mass and estimates of fat-free and fat mass. METHODS Randomized controlled trials (RCTs) evaluating the effect of creatine supplementation on body composition were included. Electronic databases, including PubMed, Web of Science, and Scopus were searched up to July 2023. Heterogeneity tests were performed. Random effect models were assessed based on the heterogeneity tests, and pooled data were examined to determine the weighted mean difference (WMD) with a 95% confidence interval (CI). RESULTS From 4831 initial records, a total of 143 studies met the inclusion criteria. Creatine supplementation increased body mass (WMD: 0.86 kg; 95% CI: 0.76 to 0.96, I2 = 0%) and fat-free mass (WMD: 0.82 kg; 95% CI: 0.57 to 1.06, I2 = 0%) while reducing body fat percentage (WMD: -0.28 %; 95% CI: -0.47 to -0.09; I2 = 0%). Studies that incorporated a maintenance dose of creatine or performed resistance training in conjunction with supplementation had greater effects on body composition. CONCLUSION Creatine supplementation has a small effect on body mass and estimates of fat-free mass and body fat percentage. These findings were more robust when combined with resistance training.
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Affiliation(s)
| | - Zeinab Heidari
- Ahvaz Jundishapur University of Medical Sciences, Student research committee, Ahvaz, Iran
| | - Omid Asbaghi
- Shahid Beheshti University of Medical Sciences, Cancer Research Center, Tehran, Iran
| | - Damoon Ashtary-Larky
- Ahvaz Jundishapur University of Medical Sciences, Nutrition and Metabolic Diseases Research Center, Ahvaz, Iran
| | - Kian Goudarzi
- Shahid Beheshti University of Medical Sciences, Faculty of Medicine, Tehran, Iran
| | - Scott C Forbes
- Brandon University, Department of Physical Education Studies, Brandon, MB, Canada
| | - Darren G. Candow
- University of Regina, Faculty of Kinesiology and Health Studies, Regina, SK, Canada
| | - Reza Bagheri
- University of Isfahan, Department of Exercise Physiology, Isfahan, Iran
| | - Matin Ghanavati
- Shahid Beheshti University of Medical Sciences, National Nutrition and Food Technology Research Institute, (Faculty of Nutrition Science and Food Technology), Tehran, Iran
| | - Fred Dutheil
- University Hospital of Clermont–Ferrand, Université Clermont Auvergne, CNRS, LaPSCo, Physiological and Psychosocial Stress, CHU Clermont–Ferrand, Occupational and Environmental Medicine, Clermont–Ferrand, France
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Lawler TP, Cialdella-Kam L. Non-carbohydrate Dietary Factors and Their Influence on Post-Exercise Glycogen Storage: a Review. Curr Nutr Rep 2020; 9:394-404. [PMID: 33128726 DOI: 10.1007/s13668-020-00335-z] [Citation(s) in RCA: 9] [Impact Index Per Article: 2.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/28/2022]
Abstract
The optimization of post-exercise glycogen synthesis can improve endurance performance, delay fatigue in subsequent bouts, and accelerate recovery from exercise. High carbohydrate intakes (1.2 g/kg of body weight/h) are recommended in the first 4 h after exercise. However, athletes may struggle to consume carbohydrates at those levels. PURPOSE OF REVIEW: Thus, we aimed to determine whether the consumption of non-carbohydrate dietary factors (creatine, glutamine, caffeine, flavonoids, and alcohol) enhances post-exercise glycogen synthesis. RECENT FINDINGS: Trained athletes may not realize the benefits of creatine loading on glycogen synthesis. The impacts of caffeine, glutamine, flavonoids, and alcohol on post-exercise glycogen synthesis are poorly understood. Other ergogenic benefits to exercise performance, however, have been reported for creatine, glutamine, caffeine, and flavonoids, which were beyond the scope of this review. Evidence in trained athletes is limited and inconclusive on the impact of these non-carbohydrate dietary factors on post-exercise glycogen synthesis.
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Affiliation(s)
- Thomas P Lawler
- Department of Nutrition, School of Medicine, Case Western Reserve University, Cleveland, OH, USA.,Department of Nutritional Sciences, University of Wisconsin, Madison, Madison, WI, USA
| | - Lynn Cialdella-Kam
- Department of Nutrition, School of Medicine, Case Western Reserve University, Cleveland, OH, USA. .,Warfigther Performance Department, Naval Health Research Center, 140 Sylvester Road, San Diego, CA, 92106, USA.
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da Silva Azevedo AP, Michelone Acquesta F, Lancha AH, Bertuzzi R, Poortmans JR, Amadio AC, Cerca Serrão J. Creatine supplementation can improve impact control in high-intensity interval training. Nutrition 2019; 61:99-104. [PMID: 30708260 DOI: 10.1016/j.nut.2018.09.020] [Citation(s) in RCA: 5] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/28/2018] [Accepted: 09/30/2018] [Indexed: 11/25/2022]
Abstract
OBJECTIVES This study aimed to investigate the effects of creatine (Cr) supplementation on biomechanical parameters related to shock attenuation during a session of high-intensity interval training (HIIT). METHODS A single-blinded, placebo-controlled, crossover design was adopted to test eight male elite soccer players during HIIT sessions under two conditions: after placebo supplementation and after Cr supplementation. HIIT test sessions consisted of an intermittent test (five bouts of running) with a constant load applied until exhaustion was reached. The vertical component of ground reaction force and electromyography data were recorded by Gaitway and Lynx-EMG Systems, respectively. Heart rate, rated perceived exertion (Borg's Scale) and lactate concentration information were also obtained. RESULTS Cr supplementation did not affect heart rate, rated perceived exertion, and lactate concentration. Decreased values of magnitude of the first peak of the vertical component of ground reaction force (17.2-24.2%) and impulse of the first 50 ms (Imp50; 34.3%) were observed for Cr, but higher values of time to reach the first peak were detected for Cr compared with placebo. Significant modifications in muscle activation were also observed, mainly in the pre-activation phase, and changes were observed in intermediary bouts. CONCLUSIONS Cr supplementation has the potential to influence biomechanical parameters related to impact control during a single session of HIIT based on running. In particular, the findings of the current study indicate possible improvements in shock attenuation and a safer practice of HIIT under Cr supplementation.
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Affiliation(s)
- Ana Paula da Silva Azevedo
- Laboratory of Biomechanics, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil.
| | - Fernanda Michelone Acquesta
- Laboratory of Biomechanics, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
| | - Antonio Herbert Lancha
- Laboratory of Applied Nutrition and Metabolism, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
| | - Romulo Bertuzzi
- Endurance Sports Research Group, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
| | - Jacques R Poortmans
- Faculté des Sciences de la Motricité, Université Libre de Bruxelles, Brussels, Belgium
| | - Alberto Carlos Amadio
- Laboratory of Biomechanics, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
| | - Julio Cerca Serrão
- Laboratory of Biomechanics, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
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Abstract
The ability of athletes to train day after day depends in large part on adequate restoration of muscle glycogen stores, a process that requires the consumption of sufficient dietary carbohydrates and ample time. Providing effective guidance to athletes and others wishing to enhance training adaptations and improve performance requires an understanding of the normal variations in muscle glycogen content in response to training and diet; the time required for adequate restoration of glycogen stores; the influence of the amount, type, and timing of carbohydrate intake on glycogen resynthesis; and the impact of other nutrients on glycogenesis. This review highlights the practical implications of the latest research related to glycogen metabolism in physically active individuals to help sports dietitians, coaches, personal trainers, and other sports health professionals gain a fundamental understanding of glycogen metabolism, as well as related practical applications for enhancing training adaptations and preparing for competition.
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Affiliation(s)
- Bob Murray
- Sports Science Insights, LLC, Crystal Lake, Illinois, USA
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5
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Burke LM, van Loon LJC, Hawley JA. Postexercise muscle glycogen resynthesis in humans. J Appl Physiol (1985) 2017; 122:1055-1067. [DOI: 10.1152/japplphysiol.00860.2016] [Citation(s) in RCA: 110] [Impact Index Per Article: 15.7] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/22/2016] [Revised: 10/12/2016] [Accepted: 10/23/2016] [Indexed: 11/22/2022] Open
Abstract
Since the pioneering studies conducted in the 1960s in which glycogen status was investigated using the muscle biopsy technique, sports scientists have developed a sophisticated appreciation of the role of glycogen in cellular adaptation and exercise performance, as well as sites of storage of this important metabolic fuel. While sports nutrition guidelines have evolved during the past decade to incorporate sport-specific and periodized manipulation of carbohydrate (CHO) availability, athletes attempt to maximize muscle glycogen synthesis between important workouts or competitive events so that fuel stores closely match the demands of the prescribed exercise. Therefore, it is important to understand the factors that enhance or impair this biphasic process. In the early postexercise period (0–4 h), glycogen depletion provides a strong drive for its own resynthesis, with the provision of CHO (~1 g/kg body mass) optimizing this process. During the later phase of recovery (4–24 h), CHO intake should meet the anticipated fuel needs of the training/competition, with the type, form, and pattern of intake being less important than total intake. Dietary strategies that can enhance glycogen synthesis from suboptimal amounts of CHO or energy intake are of practical interest to many athletes; in this scenario, the coingestion of protein with CHO can assist glycogen storage. Future research should identify other factors that enhance the rate of synthesis of glycogen storage in a limited time frame, improve glycogen storage from a limited CHO intake, or increase muscle glycogen supercompensation.
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Affiliation(s)
- Louise M. Burke
- Centre for Exercise and Nutrition, Mary MacKillop Institute for Health Research, Australian Catholic University, Melbourne, Victoria, Australia
- Department of Sport Nutrition, Australian Institute of Sport, Belconnen, Australia
| | - Luc J. C. van Loon
- Centre for Exercise and Nutrition, Mary MacKillop Institute for Health Research, Australian Catholic University, Melbourne, Victoria, Australia
- NUTRIM School of Nutrition and Translational Research in Metabolism, Maastricht University Medical Centre, Maastricht, The Netherlands; and
| | - John A. Hawley
- Centre for Exercise and Nutrition, Mary MacKillop Institute for Health Research, Australian Catholic University, Melbourne, Victoria, Australia
- Research Institute for Sport and Exercise Sciences, Liverpool John Moores University, Liverpool, United Kingdom
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Naderi A, de Oliveira EP, Ziegenfuss TN, Willems MT. Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. J Exerc Nutrition Biochem 2016; 20:1-12. [PMID: 28150472 PMCID: PMC5545206 DOI: 10.20463/jenb.2016.0031] [Citation(s) in RCA: 38] [Impact Index Per Article: 4.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/03/2022] Open
Abstract
[Purpose] The aim of the present narrative review was to consider the evidence on the timing, optimal dose and intake duration of the main dietary supplements in sports nutrition, i.e. β-alanine, nitrate, caffeine, creatine, sodium bicarbonate, carbohydrate and protein. [Methods] This review article focuses on timing, optimal dose and intake duration of main dietary supplements in sports nutrition. [Results] This paper reviewed the evidence to determine the optimal time, efficacy doses and intake duration for sports supplements verified by scientific evidence that report a performance enhancing effect in both situation of laboratory and training settings. [Conclusion] Consumption of the supplements are usually suggested into 5 specific times, such as pre-exercise (nitrate, caffeine, sodium bicarbonate, carbohydrate and protein), during exercise (carbohydrate), post-exercise (creatine, carbohydrate, protein), meal time (β-alanine, creatine, sodium bicarbonate, nitrate, carbohydrate and protein), and before sleep (protein). In addition, the recommended dosing protocol for the supplements nitrate and β-alanine are fixed amounts irrespective of body weight, while dosing protocol for sodium bicarbonate, caffeine and creatine supplements are related to corrected body weight (mg/kg bw). Also, intake duration is suggested for creatine and β-alanine, being effective in chronic daily time < 2 weeks while caffeine, sodium bicarbonate are effective in acute daily time (1-3 hours). Plus, ingestion of nitrate supplement is required in both chronic daily time < 28 days and acute daily time (2- 2.5 h) prior exercise.
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Affiliation(s)
- Alireza Naderi
- Department of Sport Physiology, Boroujerd Branch, Islamic Azad University, Boroujerd, Iran
| | - Erick P de Oliveira
- School of Medicine, Federal University of Uberlandia, Uberlandia, Minas Gerais State, Brazil
| | | | - MarkE T Willems
- Department of Sport and Exercise Sciences, University of Chichester, College Lane, Chichester, United Kingdom
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Roberts PA, Fox J, Peirce N, Jones SW, Casey A, Greenhaff PL. Creatine ingestion augments dietary carbohydrate mediated muscle glycogen supercompensation during the initial 24 h of recovery following prolonged exhaustive exercise in humans. Amino Acids 2016; 48:1831-42. [PMID: 27193231 PMCID: PMC4974290 DOI: 10.1007/s00726-016-2252-x] [Citation(s) in RCA: 29] [Impact Index Per Article: 3.6] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/21/2016] [Accepted: 05/03/2016] [Indexed: 11/29/2022]
Abstract
Muscle glycogen availability can limit endurance exercise performance. We previously demonstrated 5 days of creatine (Cr) and carbohydrate (CHO) ingestion augmented post-exercise muscle glycogen storage compared to CHO feeding alone in healthy volunteers. Here, we aimed to characterise the time-course of this Cr-induced response under more stringent and controlled experimental conditions and identify potential mechanisms underpinning this phenomenon. Fourteen healthy, male volunteers cycled to exhaustion at 70 % VO2peak. Muscle biopsies were obtained at rest immediately post-exercise and after 1, 3 and 6 days of recovery, during which Cr or placebo supplements (20 g day−1) were ingested along with a prescribed high CHO diet (37.5 kcal kg body mass−1 day−1, >80 % calories CHO). Oral-glucose tolerance tests (oral-GTT) were performed pre-exercise and after 1, 3 and 6 days of Cr and placebo supplementation. Exercise depleted muscle glycogen content to the same extent in both treatment groups. Creatine supplementation increased muscle total-Cr, free-Cr and phosphocreatine (PCr) content above placebo following 1, 3 and 6 days of supplementation (all P < 0.05). Creatine supplementation also increased muscle glycogen content noticeably above placebo after 1 day of supplementation (P < 0.05), which was sustained thereafter. This study confirmed dietary Cr augments post-exercise muscle glycogen super-compensation, and demonstrates this occurred during the initial 24 h of post-exercise recovery (when muscle total-Cr had increased by <10 %). This marked response ensued without apparent treatment differences in muscle insulin sensitivity (oral-GTT, muscle GLUT4 mRNA), osmotic stress (muscle c-fos and HSP72 mRNA) or muscle cell volume (muscle water content) responses, such that another mechanism must be causative.
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Affiliation(s)
- Paul A Roberts
- School of Biomedical Sciences, Queen's Medical Centre, University of Nottingham, Nottingham, NG7 2UH, UK
| | - John Fox
- School of Biomedical Sciences, Queen's Medical Centre, University of Nottingham, Nottingham, NG7 2UH, UK
| | - Nicholas Peirce
- School of Biomedical Sciences, Queen's Medical Centre, University of Nottingham, Nottingham, NG7 2UH, UK
| | - Simon W Jones
- School of Biomedical Sciences, Queen's Medical Centre, University of Nottingham, Nottingham, NG7 2UH, UK
| | - Anna Casey
- Human Metabolic Physiology and Nutrition, QinetiQ Centre for Human Sciences, Farnborough, UK
| | - Paul L Greenhaff
- School of Biomedical Sciences, Queen's Medical Centre, University of Nottingham, Nottingham, NG7 2UH, UK. .,School of Life Sciences, The Medical School, Nottingham, NG7 2UH, UK.
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8
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Kerksick CM, Roberts MD, Dalbo VJ, Sunderland KL. Intramuscular phosphagen status and the relationship to muscle performance across the age spectrum. Eur J Appl Physiol 2015; 116:115-27. [PMID: 26307531 DOI: 10.1007/s00421-015-3246-1] [Citation(s) in RCA: 5] [Impact Index Per Article: 0.6] [Reference Citation Analysis] [Abstract] [Key Words] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/24/2014] [Accepted: 08/19/2015] [Indexed: 10/23/2022]
Abstract
PURPOSE To examine age-related differences in intramuscular concentrations of adenosine triphosphate (ATP), free creatine (FCr), phosphocreatine (PCr) and total creatine (TCr) and if these differences were related to muscle performance. METHODS Forty-two healthy, non-sedentary, males between 20 and 76 years provided muscle samples to determine [ATP], [FCr], [PCr], and [TCr]. Maximal strength and endurance were assessed and correlated with intramuscular variables. RESULTS Intramuscular [ATP] decreased by 13.5% (p = 0.013) in the older cohort (18.0 ± 0.6 mmol/kg dry wt) vs. the young cohort (20.8 ± 0.9 mmol/kg dry wt) and was significantly correlated to age (r = -0.38, p = 0.008). No other differences were observed between age groups for intramuscular [PCr], [FCr], [TCr], or [PCr]:[TCr] (p > 0.05). The older cohort consumed significantly less (p < 0.05) dietary protein when compared to the young cohort. Bivariate correlations were found for intramuscular [ATP] and lower body 1RM (r = 0.24, p = 0.066), leg press volume and free creatine (r = 0.325, p = 0.036) and leg press repetitions and free creatine (r = 0.373, p = 0.015). Partial correlations controlling for age eliminated the relationship between [ATP] and 1RM while intramuscular free creatine and leg press repetitions remained significant (p < 0.05) and leg press volume approached significance (p = 0.095). CONCLUSION These results expand upon previous observations indicative of age-related reductions in intramuscular [ATP] and dietary protein intake. The lack of change in other intramuscular PCr system markers are suggestive of dysfunctions at the mitochondrial level while the impact of neuromuscular changes, lean mass cross-sectional area and differences in physical activity are also important.
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Affiliation(s)
- Chad M Kerksick
- Department of Exercise Science, School of Sport, Recreation and Exercise Sciences, Lindenwood University, St. Charles, MO, 63301, USA.
| | | | - Vincent J Dalbo
- Clinical Biochemistry Laboratory, School of Medicine and Applied Sciences, Central Queensland University, Rockhampton, QLD, 4702, Australia
| | - Kyle L Sunderland
- Department of Exercise Science, High Point University, High Point, NC, 27262, USA
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Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr 2012; 9:33. [PMID: 22817979 PMCID: PMC3407788 DOI: 10.1186/1550-2783-9-33] [Citation(s) in RCA: 126] [Impact Index Per Article: 10.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/26/2012] [Accepted: 07/20/2012] [Indexed: 11/23/2022] Open
Abstract
Creatine is one of the most popular and widely researched natural supplements. The majority of studies have focused on the effects of creatine monohydrate on performance and health; however, many other forms of creatine exist and are commercially available in the sports nutrition/supplement market. Regardless of the form, supplementation with creatine has regularly shown to increase strength, fat free mass, and muscle morphology with concurrent heavy resistance training more than resistance training alone. Creatine may be of benefit in other modes of exercise such as high-intensity sprints or endurance training. However, it appears that the effects of creatine diminish as the length of time spent exercising increases. Even though not all individuals respond similarly to creatine supplementation, it is generally accepted that its supplementation increases creatine storage and promotes a faster regeneration of adenosine triphosphate between high intensity exercises. These improved outcomes will increase performance and promote greater training adaptations. More recent research suggests that creatine supplementation in amounts of 0.1 g/kg of body weight combined with resistance training improves training adaptations at a cellular and sub-cellular level. Finally, although presently ingesting creatine as an oral supplement is considered safe and ethical, the perception of safety cannot be guaranteed, especially when administered for long period of time to different populations (athletes, sedentary, patient, active, young or elderly).
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Affiliation(s)
- Robert Cooper
- Centre for Sports Science and Human Performance, School of Science, University of Greenwich at Medway, Central Avenue, Chatham Maritime, Kent, ME4 4TB, United Kingdom.
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Roschel H, Gualano B, Marquezi M, Costa A, Lancha AH. Creatine supplementation spares muscle glycogen during high intensity intermittent exercise in rats. J Int Soc Sports Nutr 2010; 7:6. [PMID: 20205834 PMCID: PMC2825211 DOI: 10.1186/1550-2783-7-6] [Citation(s) in RCA: 18] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/18/2009] [Accepted: 01/29/2010] [Indexed: 11/13/2022] Open
Abstract
Background The effects of creatine (CR) supplementation on glycogen content are still debatable. Thus, due to the current lack of clarity, we investigated the effects of CR supplementation on muscle glycogen content after high intensity intermittent exercise in rats. Methods First, the animals were submitted to a high intensity intermittent maximal swimming exercise protocol to ensure that CR-supplementation was able to delay fatigue (experiment 1). Then, the CR-mediated glycogen sparing effect was examined using a high intensity intermittent sub-maximal exercise test (fixed number of bouts; six bouts of 30-second duration interspersed by two-minute rest interval) (experiment 2). For both experiments, male Wistar rats were given either CR supplementation or placebo (Pl) for 5 days. Results As expected, CR-supplemented animals were able to exercise for a significant higher number of bouts than Pl. Experiment 2 revealed a higher gastrocnemius glycogen content for the CR vs. the Pl group (33.59%). Additionally, CR animals presented lower blood lactate concentrations throughout the intermittent exercise bouts compared to Pl. No difference was found between groups in soleus glycogen content. Conclusion The major finding of this study is that CR supplementation was able to spare muscle glycogen during a high intensity intermittent exercise in rats.
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Affiliation(s)
- Hamilton Roschel
- School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil.
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Dalbo VJ, Roberts MD, Lockwood CM, Tucker PS, Kreider RB, Kerksick CM. The effects of age on skeletal muscle and the phosphocreatine energy system: can creatine supplementation help older adults. DYNAMIC MEDICINE : DM 2009; 8:6. [PMID: 20034396 PMCID: PMC2807421 DOI: 10.1186/1476-5918-8-6] [Citation(s) in RCA: 25] [Impact Index Per Article: 1.7] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Subscribe] [Scholar Register] [Received: 10/14/2009] [Accepted: 12/24/2009] [Indexed: 11/21/2022]
Abstract
Creatine supplementation has been found to significantly increase muscle strength and hypertrophy in young adults (≤ 35 yr) particularly when consumed in conjunction with a resistance training regime. Literature examining the efficacy of creatine supplementation in older adults (55-82 yr) suggests creatine to promote muscle strength and hypertrophy to a greater extent than resistance training alone. The following is a review of literature reporting on the effects of creatine supplementation on intramuscular high energy phosphates, skeletal muscle morphology and quality of life in older adults. Results suggest creatine supplementation to be a safe, inexpensive and effective nutritional intervention, particularly when consumed in conjunction with a resistance training regime, for slowing the rate of muscle wasting that is associated with aging. Physicians should strongly consider advising older adults to supplement with creatine and to begin a resistance training regime in an effort to enhance skeletal muscle strength and hypertrophy, resulting in enhanced quality of life.
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Affiliation(s)
- Vincent J Dalbo
- Applied Biochemistry and Molecular Physiology Laboratory, Department of Health & Exercise Science, University of Oklahoma, Norman, OK, USA.
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Rico-Sanz J, Zehnder M, Buchli R, Kühne G, Boutellier U. Creatine feeding does not enhance intramyocellular glycogen concentration during carbohydrate loading: an in vivo study by 31P- and 13C-MRS. J Physiol Biochem 2009; 64:189-96. [PMID: 19244932 DOI: 10.1007/bf03178841] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.1] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/20/2022]
Abstract
The main aim of this study was to examine the hypothesis that creatine (Cr) feeding enhances myocellular glycogen storage in humans undergoing carbohydrate loading. Twenty trained male subjects were randomly assigned to have their diets supplemented daily with 252 g of glucose polymer (GP) and either 21 g of Cr (CR-GP, n = 10) or placebo (PL-GP, n = 10) for 5 days. Changes in resting myocellular glycogen and phosphocreatine (PCr) were determined with Magnetic Resonance Spectroscopy (13C- and 31P-MRS, respectively). After CR-GP, the levels of intramyocellular glycogen increased from 147 +/- 13 (standard error) mmol x (kg wet weight(-1)) to 172 +/- 13 m mol x (kg wet weight)(-1), while it increased from 134 +/- 17 mmol x (kg wet weight)(-) to 182 +/- 17 mmol x (kg wet weight)(-1) after PL-GP; the increments in intramyocellular glycogen concentrations were not statistically different. The increment in the PCr/ATP ratio after CR-GP (+ 0.20 +/- 0.12) was significantly different compared to PL-GP (- 0.34 +/- 0.16) (p < 0.05). The present results do not support the hypothesis that Cr loading increases muscle glycogen storage.
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Affiliation(s)
- J Rico-Sanz
- Department of Biochemistry and Molecular Biology, Faculty of Sciences, University Autonoma of Barcelona, Barcelona, Spain.
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