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BERN, SWITZERLAND. The energy required for short-term muscular exertion is derived
from phosphocreatine and the availability of it is a limiting factor for the duration of high-
intensity exercise. The availability of phosphocreatine in turn depends on an adequate
store of creatine in the muscles. It is therefore not surprising that several trials have
shown that supplementation with creatine can markedly increase short-term athletic
performance.
Researchers at the University of Bern now report that athletes can increase their short-
term physical performance by as much as seven per cent through creatine
supplementation. Their study involved 10 well-trained male physical education students.
They took 20 grams/day of creatine monohydrate or placebo for five days; they then went
through a washout period (average duration - 61 days, minimum duration - 28 days) after
which the students who had taken the placebo were given creatine and vice versa. The
physical performance of the students was measured before and after supplementation
using a bicycle ergometer. The test regimen consisted of 10 repetitive sprints of six
seconds each with a 30-second rest period between each sprint. The researchers found
that the study participants who had taken creatine were able to cycle an average of seven
per cent faster on the last sprints (sprints 8-10) than were the students on the placebo.
The creatine group also produced less blood lactate during the exercise, had more
creatine in the urine, and more creatine and creatinine in the blood serum. Creatinine
level in the urine and creatinine clearance were not significantly different in the two
groups. The researchers conclude that short-term supplementation with creatine
monohydrate is effective in improving short-term physical performance and shows no
detrimental side effects. NOTE: This study was partially funded by Wander AG, a Swiss
manufacturer of creatine.
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