Creatine has been shown to increase physical performance in the context of short-term, intense physical stress, and accordingly in sports with such forms of stress (e.g. in weight training, sprinting, interval, ball, martial arts, etc.). Whether creatine can support performance in the endurance range is unclear. In the high-intensity range of a few to about 20 minutes, positive effects are to be expected or at least possible. In classic endurance sports lasting more than 20 minutes, however, no performance improvements are to be expected. However, creatine is a training aid which, depending on the training phase and goals, can also make sense in endurance sports. However, endurance athletes must take into account that an increase in muscle mass or body weight can also have a negative effect on performance. The benefits of taking creatine should therefore be weighed up on an individual basis and, if necessary, tested. Creatine can also be used during the rehabilitation of injuries in consultation with a specialist. On the one hand, to reduce the loss of muscle mass during immobilization of the muscle or joint. On the other hand, to support muscle mass gain during rebuilding after injury.
Intake protocol for creatine
Supplementation with creatine is divided into three phases: loading, maintenance, and discontinuation. There are two different principles of use. Both principles lead to the same maximum creatine levels in the muscles, although this is achieved more quickly with a fast load than with a slow load. Taking creatine after exercise or in combination with carbohydrates improves the uptake of creatine into muscle cells by the insulin produced by the body. Ideally, therefore, creatine is combined with a meal so that the carbohydrates from that meal trigger the desired insulin release.
FAST LOAD: Approximately 20 g creatine (or 0.3 g/kg body weight) in 3-4 doses throughout the day for 5 days.
SLOW LOAD: 3-5 g creatine daily in 2 servings for approximately 4 weeks.
SUSTAINMENT PHASE (identical for Slow and Fast Load): 3 g per day for at least 4-12 weeks. Thereafter, depending on individual training and seasonal planning, an approx. 4-week weaning phase should be planned.
Creatine from SPONSER
SPONSER® offers various creatine products:
- A classic, pure CREATINE MONOHYDRATE, which can be easily added and ingested anywhere due to its absolutely neutral taste.
- Next to it the CREATINE PYRUMAXA combination of creatine monohydrate and creatine pyruvate, which can improve the uptake of creatine monohydrate, especially by non-responders due to the higher solubility of pyruvate.
- The third presentation, HMB & CREATINE SYNERGY, is a mixture of creatine monohydrate and HMB (hydroxymethyl butyrate), which represents a synergistic combination of their anabolic and anti-catabolic functions. Ideal also for seniors for the purpose of muscle maintenance.
Literature: Flück, Joëlle (2020): Creatine - Creatine Monohydrate, in: Supplementguide Swiss Sports Nutrition Society, Version 2.0, November 2020.
Author: Remo Jutzeler
Head of R&D SPONSER SPORT FOOD
Ing. Food Science FH
MAS Nutrition & Health ETHZ
Image Source: #441306975 Georgiy / stock.adobe.com
Published on: 22 July 2022