Creatine Loading Methods and Effects.
Title:
Creatine supplementation: a comparison of loading and maintenance protocols on creatine uptake by human skeletal muscle.
Researchers: Preen D, Dawson B, Goodman C, Beilby J, Ching S.
Institution: Department of Human Movement and Exercise Science at The University of Western Australia, Crawley, W.A., Australia, 6009.
Source: International Journal of Sport Nutrition & Exercise Metabolism 2003 Mar; 13(1):97-111.
Summary: The purposes of this investigation were first to determine the impact of 3 different creatine (Cr) loading procedures on skeletal muscle total Cr (TCr) accumulation and, second, to evaluate the effectiveness of 2
maintenance regimes on retaining intramuscular TCr stores, in the 6 weeks following a 5-day Cr loading program (20 g./day).
Methods: Eighteen male subjects were divided into 3 groups and administered either: (a) Cr (4 x 5g./day for 5 days),
(b) Cr + Glucose (glucose polymer at 1g./kg of body mass twice per day), or (c) Cr in conjunction with 60 min of daily ?repeated-sprint? exercise.
Following the 5-day loading period, subjects were reassigned to 3 intenance groups and ingested either no creatine, 2g/day or 5g/day of Cr for a period of 6 weeks. Muscle biopsy samples (vastus lateralis) were taken pre- and post-loading as well as post-maintenance and analyzed for skeletal muscle ATP, phosphocreatine (PCr), Cr, and TCr concentrations. Twenty-four hour urine samples were collected for each of the loading days and last 2 maintenance days, and used to determine whole body Cr retention.
Results: Post-loading TCr stores were significantly increased in all treatment conditions. The Glucose + Cr condition produced a greater elevation in TCr concentrations (25%) than the Cr Only (16%) or Exercise + Cr (18%) groups. Following the maintenance period, muscle TCr stores were still similar to post-loading values for both the 2 g./day and 5 g./day conditions. Intramuscular TCr values for the 0 g./day condition were significantly lower than the other conditions after the 6-week period. Although not significantly different from pre-loading concentrations,
muscle TCr for the 0 g./day group had not fully returned to baseline levels at 6 weeks post-loading.
Conclusion: The data suggests that Glucose+Cr (but with a much smaller glucose intake than currently accepted) is potentially the most effective means of elevating TCr accumulation in human skeletal muscle. Furthermore, after 5 days of Cr loading, elevated muscle TCr concentrations can be maintained by the ingestion of small daily Cr doses (2-5 g) for a period of 6 weeks and that TCr concentrations may take longer than currently accepted to return to baseline values after such a Cr loading regime.
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