Creatine May Enhance Endurance
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.