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By Jeremy Appleton

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Theoretically, creatine supplementation may benefit performance in a variety of exercise or sport endeavors such as very­highintensity sprint performance; repetitive, high­intensity exercise tasks with frequent rest intervals; longer anaerobic exercise tasks; and resistance­type sport tasks dependent on increased body mass, increased muscle mass, and associated gains in strength and power. 2 Theoretical effect of creatine supplementation on repeated bouts of high­intensity exercise.  Kreider, 1998, ''Creatine supplementation: Analysis of ergogenic value, medical safety and concerns," JEP Online 1(1).

The effect of creatine supplementation on body mass and body composition is detailed in chapter 8.  Increasing PCr availability A higher initial muscle PCr concentration may help sustain muscle contraction.  Increasing PCr resynthesis A higher initial level of FCr may help resynthesize more PCr during recovery.  An elevated buffer value may allow the muscle to accumulate more lactic acid before reaching a limiting muscle, pH, thus increasing the duration of high­intensity exercise.  Also, some endurance athletes may use PCr during intensive exercise periods within an athletic contest and may benefit from enhanced PCr resynthesis during aerobic recovery periods.

1992) used this technique and reported no detectable formation of creatinine in the fluid. The most commonly used creatine­loading protocol is to ingest a daily total of 20–30g of creatine, usually creatine monohydrate, in four equal doses of 5–7 g dissolved in about 250 ml of fluid, over the course of the day—typically early morning, noon, afternoon, and evening—for a period of 5 to 7 days. 3 g/kg body mass per day for a period of 5 to 6 days. Page 46 A more prolonged loading protocol, 3 g/day for 28 days, is just as effective as the short­term loading protocol.

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