Introduction
Ergogenic aids are substances that when used by an individual especially an athlete, lead to improved physiological, psychological as well as mechanical well being hence significantly improving the performance in sporting activities. Several substances can be categorized as Ergogenic aids with some being legal while others are banned for use. Creatine has become an all too familiar substance that happens to be an Ergogenic aid.
General description
Creatine is a naturally occurring nutrient that is usually derived from animal foods. In the human body, creatine is often manufactured in the liver and kidney usually from amino acids, and is later used for muscular activities. However, apart from the naturally occurring creatine, there exist supplements of creatine that are often used to build up muscles and significantly improve muscular strength (Sahelian and Tutle 108).
Creatine, due to its apparent ability to build-up up the muscles in size has led to claims that it contributes to increased muscular strength hence assisting in the amount of work output especially the ones that require the use of strength. Creatine is initially converted to phosphocreatine which is known for its contribution to energy outbursts in short activities and which require strength and power. This makes sense considering that an increase in the number of muscle fibers leads to an obviously increased size of the muscle which means that the muscle’s work output capacity is increased. Exercises requiring high power and strength are usually those that take a relatively small amount of time. There have been several conducted studies that have been said to support the claim that creatine enhances work output in activities short bouts of intense power and macular strength. For instance, a study was carried on male subjects who were engaging in two sets of isokinetic cycling each lasting for about 30second. 20 g of creatine were given to them before and after the exercise. This continued for a total of 5 days. The results indicate that the work output went up by about 4% after comparing the initial output and the rate of output after the use of creatine supplements (Branch 198).
Due to creatine’s said increase in muscle size and hence significantly improving the strength, its supplements have found a greater audience in athletes seeking to improve their sports performance. The supplement is particularly famous for athletes seeking to engage in activities demanding explosive energy and power. These sporting activities include short-distance sprints, weight lifting, and any other sporting activity that may involve the use of strength like cycling. According to the claim, the use of creatine supplements leads to a bulge in the muscles. This would perfectly explain the appeal creatine has on athletes who engage in anaerobic sporting activities.
Cost/dosage
Creatine has often been referred to as “nature’s muscle builder”. It has gained popularity between amateur and professional athletes alike due to its being legal making it one among the few sports supplements that have been made legal. Owing to its legality, the supplement can be purchased from the health-food store where it is sold in capsule form, a chewable substance, or even sold in form of powder, which is the most famous. A daily dosage of 1-2 teaspoons which are dissolved in water is recommended. It can also be sweetened with a sweet beverage. The manufacturer’s instructions are that the supplement should be taken over a period of five to seven days initiation stage with a daily dosage of 10-20 g for effective muscle building. Then maintain an intake of 5-10 g/day which should be ingested before and after a workout. The result is a 20-50% rise in the levels of creatine stored in the muscles. The product is supplied by different manufacturers who also have different prices for the product. Below is a table summarizing the manufacturers and their ranking.
Creatine Online Pricing
Source: Rae, Caroline. “Creatine Price Info” Research and Online Consumer Pricing Guide 270.1529 (2003): 12-13.
Research
Several scientific types of research have been carried out on creatine most of them seeking to establish whether the supplements have any significant effect on exercise and sports. One such scientific research was carried by Juhász I, Györe I, Csende Z, Rácz L and Tihanyi J. all of Institute of Physical Education and Sports Sciences, Eszterházy Károly College. The double-blind research seeks to prove that intake of creatine supplements helps to increase significantly the rate of anaerobic performance in elite junior fin swimmers. To determine the effects of the supplement on the mechanical output of power and strength, the research followed sixteen highly trained swimmers all male. The group aged 15.9+/-1.6 years was randomly picked out forming two even groups which were then given either creatine (creatine monohydrate for 5 days with a dose of 4×5 g/day. The other group formed the placebo group and was given the same dose but of a dextrose-ascorbic acid placebo. The parameter to be measured here was power output which was determined before and after the intake of the supplement using Bosco-test in 100 m fin swims. In a period of five days of continued intake of the supplement and the test being carried out, the number of rebound jumps averaged at one continuous minute registered a 20.2% increase. The length of time used to cover 100 m in swimming also significantly reduced from 50.69 s to 48.86 s in the group that received creatine, while the time in the placebo group remained unchanged (Juhász et. al 325).
From the result, therefore, it is true to indicate that during the five days use of creatine supplement, the dynamic strength as well as the anaerobic metabolism especially of the lower extremity muscles was enhanced. Hence the overall performance in maximal performance of the swim was significantly improved. The findings of the research which point out that creatine supplements help improve the performance in sporting activity is in line with the claims made by the manufactures of the supplements. Both seem to support the fact that continuous use of creatine supplements leads to increased power and strength output especially in actively performing sporting activities. Several studies have positively supported the use of creatine as being beneficial in terms of improving the muscular size and in turn an increase in strength which is registered as improved physical performance in sporting activities.
Creatine, therefore, has been found to be beneficial when used with an aim of improving strength-related exercises and those that involve short outbursts of power and strength. Examples of these exercises include sprinting, weight lifting, cycling, and swimming among others. For maximum benefits of using creatine supplements, studies indicate that the fitness levels of the individual become very important. Most of them support the idea that elite athletes are more likely to benefit from the apparent benefits of using creatine supplements than amateurs. To enjoy effective results for use of creatine, an athlete needs to engage in a power workout at the time of using the supplement. The best results of using creatine are attained when an athlete loads the supplement an hour or so before the work out reason being creatine when taken in is readily absorbed into the bloodstream before almost immediately being deployed into the muscle. A fast method of consuming creatine that makes sure it is readily absorbed and transported to the muscles immediately; it is recommended that one uses the powdered creatine which is then stirred into a drink.
Despite the obvious noted benefits of using creatine to enhance athletic performance, there are also resultant consequences of using the same. Creatine is classified as an Ergogenic aid which clearly makes it a performance-enhancing drug. Luckily, creatine is still legal in most nations. There have been cases however where individuals have been banned from using the supplements. Consequences of using banned substances are often harsh and may include being stripped of any award or medal won, public humiliation as well as legal consequences. According to the numerous studies and scientific research carried on creatine, most of the results indicate a positive effect on the performance of the athletes. There has been reported increased muscle mass in athletes, which has consequently contributed to increased strength and power in sporting activities (Kreider 2).
However, there are reported cases of negative effects of creatine supplementation that affect the health of the individual. Using creatine for instance has been associated with excessive weight gain which is often mistaken to indicate an increase in muscle bulk. This is a result of water retention in the body. The resulting effect is muscle cramps, cases of heat intolerance, reduced volume of blood, and dehydration. The use of creatine may cause appetite loss, diarrhea, and discomfort in the stomach. Patients with diabetes or hypoglycemia are at a higher risk of experiencing a medical condition due to creatine’s ability to interfere with insulin activities. The use of creatine has also been linked with possibilities of kidney damage as well as chances of alteration of liver functions.
Despite the fact that the use of creatine supplements provides one with extra muscular strength and power especially in sporting activities and therefore presenting them with an added advantage, the usage of the substance is still widespread and continues to be used up to today many athletes. This follows the fact that the use of creatine has not been banned even in major sports. The result can be termed as unfair handling of competition since it just serves to give the users an upper hand instead of creating a level ground for spots competition. Most athletes therefore still continue to widely use supplements of creatine especially during workouts and training as well as during competitions.
The use of creatine supplements provides one with benefits that present the individual with an added advantage when it comes to sporting activities involving short outbursts of power and strength. These can make a significant difference in sports results considering the level of competition nowadays and with most athletes working to win at all costs due to the high reward. If the advantage presented by the use of creatine is such that it helps the athlete attain a highly coveted prize, then the high cost incurred in the purchase of the supplement is justified. But with the possible health risk associated with its use, the trouble of having to seek medical treatment as a result of creatine use beats the purpose of having to spend that much cash just to end up hospitalized (Maughan 94).
Summary/conclusion
As the levels of competition in sports continue to rise with time due to improved training methods, the stakes in terms of reward have also raised leading to the high commercialization of sports with winning regarded as everything. The result is the athletes trying all means to improve performance including us of Ergogenic aids. Creatine being one of the Ergogenic aids is constantly being used by athletes as well individuals who wish to develop bulk muscles. I would personally strongly discourage anyone from the use of creatine supplements as an Ergogenic aid. For one, creatine is equally a drug and one is likely to form a dependence on the same. Secondly, the health risks associated with the use of creatine can sometimes have devastating effects on an individual. In the quest for increased muscle mass, some people’s bodies react differently to the supplement resulting in retained water in their bodies with is in turn registered as an excessive increase in weight. Ethically speaking, creating presents an athlete with an added advantage which amounts to cheating. Truth is, despite the use of creatine not being banned, anyone using creatine is likely to experience a carryover effect and fall into temptations of using other banned hard substances. The only way to prevent the occurrence of the cross over effect is by adequately arming the athletes, coaches, and training with the information regarding the banned and the legal nutritional practices.
Works Cited
Branch, J.D. “Effect of Creatine Supplementation on Body Composition and Performance: A Meta-analysis” International Journal of Sport Nutrition and Exercise Metabolism 13.2 (2003):198-226.
Juhász, I., Györe, I., Csende, Z., Rácz, L. and Tihanyi, J. “Creatine Supplementation Improves the Anaerobic Performance of Elite junior Fin Swimmers.” 96.3 (2009): 325-36.
Kreider, R.B. Creatine, the Next Ergogenic Supplement? In: Sportscience Training & Technology. Internet Society for Sport Science. 1998. Web.
Maughan, R. “Creatine Supplementation and Exercise Performance” International Journal of Sport Nutrition 5.1 (1995): 94-101.
Rae, Caroline. “Creatine Price Info” Research and Online Consumer Pricing Guide 270.1529 (2003): 12-13.
Sahelian, R. and Tutle, D. Creatine: Nature’s Muscle Builder. Garden City, NY: Avery Publishing Group, 1997.