Creatine Supplementation Los Angeles CA

Creatine plays an important role in the production of energy and in the process of building muscle tissue. Creatine can be produced in the body from the amino acids arginine, glycine, and methionine. However, because of the role it plays in creating energy and muscle, many athletes are using creatine as a performance-enhancing agent. Creatine may enhance the performance of high-intensity, short-duration exercise, but it is not useful in endurance sports. Some investigators feel that high-quality research is lacking. There is roughly an even distribution between studies reporting benefits and lack of benefits.

Studies report that creatine supplementation can result in increased power and strength, improved performance times, and increased muscle mass. Creatine is currently a legal method of enhancing performance and increasing body mass. At the 19th Annual Southwest American College of Sports Medicine Meeting, two long-term creatine studies were presented by the Exercise & Sport Nutrition Lab at the University of Memphis. Both studies reported that nine months of creatine supplementation (average dose of 5 grams per day) in athletes had no negative effects on markers of renal function or muscle and liver enzymes.

During periods of inactivity and immobilization, muscles will lose mass and strength. A recent study sought to determine whether creatine supplementation would have a favorable effect on muscle mass and strength independent of exercise. The study included a small group of men who had not supplemented with creatine in the past. The researchers took baseline measurements from the men and then immobilized their upper arm with a long arm plaster cast. The study participants received a placebo during days 1-7 and creatine during days 15-21. The casts were removed during days 8-14 and 22-29. The results revealed that short-term creatine supplementation appears to reduce the loss of muscle mass and upper arm strength during a period of immobilization in young men.¹

¹ Johnston AP, Burke DG, MacNeil LG, et al. Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance. J Strength Cond Res. 2009;23(1):116-20.