Research: Creatine Vol. 5 - The Real Research

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Research: Creatine Vol. 5 - The Real Research

Postby Canuck Singh » Thu Aug 21, 2008 1:30 am

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Micronized creatine monohydrate is one powerful supplement for bodybuilding. A study involving a series of in vitro (test tube) analyses have revealed that creatine has the rare capacity to directly stimulate growth in muscle cells. Creatine seems to cause this anabolic effect by increasing the activity of muscle “precursor” cells called satellite cells located deep within the muscle fiber.

Satellite cells are located deep within muscle fibers, between the basal lamina and sarcolemma. In response to mechanical loading (heavy weight training) satellite cells spring into action and coordinate a series of events that lead to the repair, recovery and growth of muscle fibers. They care for, and repair the damaged fibers much the same way a well-trained pit-crew attends to their racing machine during a critical pit-stop. However, this pit-crew is responsible for trigging massive muscle growth!

In vitro experiments may not sound important to hard training athletes. However, some in vitro studies such as this one are important. In vitro research allows scientists to decipher the direct effects of a supplement on cell function. Studies show that creatine is one dietary supplement that accelerates the muscle hypertrophy (growth) process by stimulating the formation of muscle satellite cells. Years ago, scientists thought that only anabolic steroids achieved this effect. Now we know that creatine exerts this effect too.

Medicine & Science in Sports & Exercise 35(5):769-776, 2003
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Re: Research: Creatine Vol. 5 - The Real Research

Postby Canuck Singh » Wed Oct 01, 2008 10:24 pm

Creatine monohydrate directly stimulated the molecular processes that lead to muscle hypertrophy (an increase in muscle size). These studies were completed in vitro (in test tube) and showed that creatine monohydrate directly triggers an increase in satellite cell proliferation and differentiation; the molecular process essential to increasing the size of a muscle fiber. Now, the same finding has been confirmed in a group of bodybuilders undertaking a weight training program.

Human muscle fibers are unique cells, they have many nuclei positioned all along the fiber. Each “myonuclei” controls the production of new protein (growth) over a specific area. This concept is known as the myonuclear domain. Satellite cells are located deep within muscle fibers (between the basal lamina and sarcolemma). In response to heavy weight training, satellite cells are activated, they fuse with the damaged muscle fibers to form new myonuclei. This increases the concentration of myonuclei along the fiber and allows for the increase in size of the fiber.

This new study demonstrates for the first time that supplementation with creatine monohydrate actually enhanced the muscle-growth process in real life. Compared to a group of bodybuilders given a placebo supplement, results showed that creatine monohydrate amplified the training-induced increase in satellite cell number and myonuclei concentration in the bodybuilders’ muscles. Thereby enhancing the muscle-growth response to training.

Source: Journal of Physiology, (published online) March, 2006.

It’s important to remember that these benefits were obtained with creatine monohydrate , not liquid creatine, or any other version of creatine. In fact, despite the hype on these products created by their marketers, no studies have shown that any other type of creatine can enhance strength and muscle growth. There are definitely no studies that suggest any other form of creatine may be better than Micronized Creatine monohydrate. That’s something to consider next time you purchase your creatine supplement.
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Re: Research: Creatine Vol. 5 - The Real Research

Postby Canuck Singh » Thu Oct 09, 2008 3:56 am

Most athletes and bodybuilders know how effective creatine monohydrate for enhancing muscular performance during training and competition. However, this safe, popular and inexpensive supplement has been receiving more and more attention from the medical communities to combat many different clinical illnesses.

One good example is people living with muscular dystrophies. A review of the research has shown that supplementation with creatine monohydrate can significantly enhance strength to help co-ordination and movement in people living with muscular dystrophy.

The review reports that not only is short- and medium-term treatment with creatine monohydrate effective, its well tolerated by people living with muscular dystrophy.

Muscular dystrophy is a debilitating condition than encompasses up to 30 genetic and hereditary muscle diseases; conditions where the proteins that make up the muscles are either missing or damaged. About a quarter of a million Americans and 200,000 Europeans are reported to live with the condition for which there is no cure.

This review looked at 12 studies involving 266 people with different types of muscular dystrophy. The period of creatine supplementation ranged from three weeks to six months. The report concluded that supplementation increased muscle strength by an average of 8.5% and lean body mass by an average of 0.6 kg (1.4 lbs) with no significant adverse effects.

Source: Cochrane Database of Systematic Reviews, 1, 2007
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Re: Research: Creatine Vol. 5 - The Real Research

Postby Canuck Singh » Sat Oct 25, 2008 8:41 pm

3 days to see benefits of Creatine

Supplementation with creatine monohydrate has been shown in many studies to increase fat-free mass and muscle power. One of the ways this supplement is thought to exert its beneficial effects is by triggering an increase in muscle cell volume.

Increasing cell volume (fluid content) is a potent anabolic signal that triggers protein synthesis, glycogen restoration and the expression of genes that increase size and strength.

Canadian scientists have recently shown that a 3-day loading phase (20 grams per day), followed by a 7 day maintenance phase (5 grams per day), with creatine monohydrate was enough to ensure a powerful stimulus that triggered an increase in the expression of many genes responsible for increasing cell volume and muscle growth.


Source: Physiol Genomics 17;32(2):219-28, 2008.
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Re: Research: Creatine Vol. 5 - The Real Research

Postby Canuck Singh » Mon Nov 17, 2008 8:53 pm

Ohio State University conducted the first study reporting enhanced performance of swimmers using creatine (Int J Sport Nutr, 9:251-262,1999).

The enhanced performance was demonstrated after only two weeks of supplementation. Well-trained male swimmers performed six 50-meter sprints better after creatine supplementation, but not ten 25-meter sprints. Their average times improved by 2%, not bad after only two weeks of creatine use. The fact that creatine enhanced total work capacity during this training-type protocol rather than a one-off performance is a clear indication that creatine's benefits are accumulative.
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