Want more quick energy? To get it, many athletes experiment with creatine supplements. Creatine is a nitrogen-containing compound found in the body, primarily in muscle, where it is used to make creatine phosphate. Creatine phosphate is a highenergy molecule that can convert ADP to ATP to provide energy for short bursts of activity.
The kidneys, liver, pancreas, and other tissues all make creatine. It also is consumed in the diet in meat and milk. The more creatine in the diet, the more the muscles will store. Supplements of creatine claim to increase the amount of creatine and creatine phosphate in the muscle; increase short-duration, high-power performance; increase muscle mass; and delay fatigue.
Research shows that creatine supplements do increase the levels of creatine and creatine phosphate in muscle. This gives muscles more quick energy for activity, delays fatigue, and prevents the buildup of lactic acid. It also allows creatine phosphate to be regenerated more quickly after exercise. Creatine supplementation helps for exercise that requires explosive bursts of energy that last 30 seconds or less, such as sprinting and weight lifting.
Creatine supplements also increase muscle mass. This may occur because when muscles take up more creatine, they also retain more water. An increase in muscle mass and strength also may occur because athletes taking creatine supplements can train more intensely, and for longer periods of time. Creatine is not useful for long-term endurance activities, such as marathons.
A number of studies have suggested that creatine supplements are safe, but controlled toxicology studies have not been done. No one knows how safe and effective creatine supplements are over the long term. Product purity also is a concern. Because 1 to 6 teaspoons (5 to 30 g) of creatine is needed to be effective, even a minor contaminant might be consumed in significant amounts. Ingestion of creatine before or during exercise is not recommended, and the FDA has advised consumers to consult a physician before using creatine.
If an athlete exercises at a high intensity, his or her body must use anaerobic metabolism to meet the demand for ATP. Anaerobic metabolism produces lactic acid. Acid in the muscle could affect muscle function and lead to fatigue. Preventing acid buildup might improve performance and delay fatigue.
Bicarbonate ions act as buffers in the body. Buffers prevent changes in acidity. Some have suggested that bicarbonate supplementation will neutralize the acids that build up during anaerobic metabolism. Taking sodium bicarbonate—better known as baking soda—before exercise has been shown to improve performance and delay exhaustion in sports that involve intense exercise lasting only a few minutes.
However, it is of no benefit for lower-intensity aerobic exercise. Many people experience abdominal cramps and diarrhea after taking sodium bicarbonate. Other possible side effects have not been carefully researched.
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