Creatine Research Paper

Creatine; Turning Tennis Ball Biceps into Bowling Balls Creatine is found all around the body and is typically obtained through our diet but many athletes take it as an ergogenic aid. The supplement improves exercise performance and increases muscle mass, force, power, and reduces fatigue during a workout. There is plenty of evidence that taking creatine as a supplement benefits athletes during training. While it has many other benefits to physical and mental health, it has been shown to increase power output during exercise. According to Persky and Brazeau, Research proves that creatine has positive results from using the supplement creatine to enhance muscular performance and increases creatine concentration in the muscle. They explain that “performance has been enhanced in swimming, all-out cycling, sprinting, repeated jumping, and resistance training” (Persky and Gayle). Any activity in need of high

A study from Karolinska Institute proves that “creatine supplementation per se doers not enchance performance or increase peak oxygen uptake during prolonged continuous exercise” (Balsom et al. 522). There were no significant changes in the data between the creatine and placebo groups. The only difference noticed was the change in weight from the creatine group. Muscle creatine concentration is a proven enhancement of creatine supplementation. The study from Muscle creatine loading in men, took 31 men who took different quantities of creatine every 30 or 28 days. The average increase in muscle creatine concentration was 20 percent. And “creatine ingestion at a rate of 20 g/day for a period of 5-6 days can significantly improve maximal exercise performance” (Hultman et al. 236). Whether the ingestion rate was 20 g/day or 2 g/day, muscle creatine concentration and exercise performance increased from the control group of 0