BUENA PARK, Calif.--A study reported that creatine may help an athlete's game
performance as well as help build muscle mass. In a study published in The American
College of Sports Medicine's Medicine and Science in Sports and Exercise(vol. 32,
issue 2), endurance tests included sprinting and cycling.
During sprints, athletes were randomly given 20 grams per day of creatine or a placebo
mix over a six-day period. In the creatine group, participants were .02 seconds faster in
five-meter sprints and .03 seconds faster in the 15 meter. During a five-day study
involving the same guidelines, 14 cyclists alternated three minutes at 30 percent of their
maximum abilities with three minutes at 90 percent. Compared with their
pre-supplementation levels, the athletes improved endurance times from 30 minutes to 37
minutes.
Creatine, found naturally in the body and available in supplement form, works by
helping to replenish adenosine triphosphate (ATP), a cellular fuel. These studies show
that creatine may help move fuel into the cell to where it is needed, causing metabolic
efficiency and higher endurance levels.
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