CREATINE DOES NOT IMPROVE AEROBIC WORK
Engelhardt, M., Neumann, G., Berbal, A., & Reuter, I. (1998). Creatine supplementation in endurance sports. Medicine and Science in Sports and Exercise, 30, 1123-1129.
The increase in creatine phosphate obtained by supplementation is greater than the increase in total creatine achieved by specific sports training. Lesser-trained individuals can produce immediate energy stores by supplementing creatine. The change is similar to the changes achieved by top athletes following a normal diet and undergoing speed and power training. Creatine accumulation is achieved using relatively high doses (20 grams daily over five days). This study investigated alterations in creatine accumulation using lower doses.
A test combining endurance and interval performance was devised for triathletes (N = 12). It comprised a 30 minute cycle ergometer ride at a predetermined effort level followed by anaerobic intensity exercise (2 x 10 x 15-seconds per minute). The creatine dose was 2 x 6 grams daily for five days.
Creatine supplementation did not influence the cardiovascular system, oxygen uptake, or blood lactate concentration. Interval power performance was significantly increased (18%) but endurance performance was not affected.
Implication. Creatine supplementation does not benefit aerobic endurance performance but does assist repeated bouts of anaerobic exercise when performed in an interval-training format.
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