Prof. Dr. Ulrich Haas, head of the national anti-doping commission from 1999-2002, called for creatine to be included in the doping list more than ten years ago. What is it about the substance and what are the benefits of the dietary supplement creatine in triathlon? Many questions - here are the answers.
Occurrence: Completely natural and endogenous
Originally, creatine is not an artificial substance. Rather, it is endogenous and is formed in the liver, kidneys and pancreas from the three amino acids arginine, glycine and methionine. Only methionine has to be ingested with food to build up, since the organism is not able to form this amino acid itself. In addition to self-synthesis, animal foods, in particular meat (4 to 5 grams of creatine per kg of beef) and fish products (2 to 4 grams of creatine per kg) are important suppliers. Plant-based foods contain very little creatine and therefore do not contribute in significant amounts to the balance.
Around 120 grams of creatine are stored in the human organism. The largest proportion of 95 percent is stored in the skeletal muscles.
Under normal stress, the body uses about two grams of creatine a day. Self-synthesis and supply through food intake are balanced when replenishing the stores with one gram per day. It is important to know that the body produces less creatine itself and saves this work, the more it is ingested through food - i.e. also through dietary supplements.
Function: For short intensive loads
It is important to know that the human cell has two energy carriers. First is the ATP, which provides direct energy for all energy-consuming processes. And on the other hand creatine phosphate, which replenishes the ATP stores. When coupled with phosphate, creatine is an important but very small energy store in the muscle cell. Together with ATP, creatine phosphate ensures a very high energy flow rate. It is therefore a source of energy that is readily available, but which is already used up after about ten seconds of intensive exercise.
Although creatine phosphate is quickly consumed by cleavage, it is restored within a very short time during recovery phases. It is also very interesting that no lactate is formed in these short, very intense phases of exertion, as is the case with longer, increased exertion. This is due to the fact that there is no increased oxygen uptake. A phenomenon that you can easily observe for yourself. For example, in speed intervals on the track with a 60m sprint distance. During the exertion, you will not feel any acceleration in your breathing. After the exercise, you simply breathe in the oxygen debt that your body has incurred. This rebreathed amount of oxygen is only used to rebuild your creatine phosphate stores.
impact on performance
The additional intake of creatine is hoped for a larger reserve of creatine phosphate in the muscles. This also gives you the opportunity to endure the short, very intensive loads a little longer and also to increase your personal maximum performance. That's the theory. But what was found in practice:
- 10 x 6 seconds on the bike ergometer - overall performance increased
- 3 x 30 seconds of maximum isokinetic effort - performance improved in the first two series
- 5 x 30 max leg extension - overall score increased
- 4 x 300m run - total time constant, higher speed in the last 100 meters
- 4 x 1000m run - overall time improved
Doesn't work for everyone
From this it can be seen that the research focuses on the shorter service periods described. In some cases, there are also contradictory results with deviating test arrangements. It became clear that high doses of creatine in a so-called "loading phase" did not lead to an increase in the creatine content in the muscles in all athletes. Clear statements with precise information about the amount of creatine to be taken in order to achieve improved performance are not yet possible. Rather, it is assumed that some athletes already have very well developed stores in their muscles and when they are full, no more creatine can be stored. Charging is only possible up to a certain limit.
Appropriate strength training also leads to an increased amount of creatine phosphate. Simply because there is more space for storage in more muscles. This increases the energy storage for maximum performance. However, in contrast to sprinters or shot putters, the triathlete is not characterized by high maximum performance, but rather by a consistently high level of performance, which rarely or never reaches the maximum possible range in competition.
Loading with creatine in preparation for a competition is often compared to carbo-loading in endurance sports. And I don't think any of us have attended the promoter's famous creatine party the day before to recharge. This also shows the current importance of creatine supplementation in endurance sports. Long-term intake of creatine has not been investigated so far, so negative effects of prolonged use cannot be ruled out.
Real advantages of creatine are therefore in the speed strength and speed endurance disciplines. Compared to the distances covered in triathlon, only very short distances. In the endurance sport of triathlon, the creatine phosphate store is used as a starter, but then plays a subordinate role. Much more important is the economization and improvement of aerobic energy supply through carbohydrate and fat burning.
Conclusion
The requirement to put creatine on the doping list seems outdated. It is a substance that can be produced by the body itself and does not produce the same performance gains in all athletes. So a disadvantage for athletes and a selection criterion for squad athletes? A general recommendation to supplement creatine is questionable for these reasons and also because of possible side effects. For us triathletes, the influence of creatine is of secondary importance. After all, our sport is a long-term endurance strain, starting with the sprint distance.
We might have been useful for short increases in speed, when pushing over short climbs, or to avoid the time penalty for overtaking too slowly when the motorcycle with the judges is approaching. If we look at the downsides of the supplement, possible cramps, weight gain - especially during running - would have a negative impact on aging.
Again we have not discovered an alternative to targeted and effective training. However, further study results on improved regeneration would be interesting, because this would allow new training stimuli to be set more quickly.
Creatine supplementation…
- scarce data in relation to effects and side effects
- performance gains have been achieved with repeated, high-intensity exercise
- no proven effects at submaximal loads and in endurance sports
- improved ability to regenerate is assumed - this would also make higher training loads and training cadences possible (however, further confirmations are missing here!)
- In endurance sports, based on the current data and possible side effects in the event of excessive intake, it is not advisable to take it.
