Written by justis berg
29 October 2010

Creatine Reduces Post-Exercise Muscle Soreness

Muscle fiber damage and secondary inflammation cause post-exercise muscle soreness (DOMS; delayed-onset muscle soreness). DOMS temporarily decreases muscle strength and makes it difficult to train intensely. Most treatments, such as ice, non-steroidal anti-inflammatory drugs, massage, and hot baths don’t work.

Matthew Cooke, from Victoria University in Melbourne, Australia, found that creatine monohydrate taken five days before and 17 days after intense eccentric (negative) exercise reduced symptoms of muscle soreness and promoted recovery from exercise-induced muscle damage. Creatine kinase, a marker of muscle damage, was 84 percent less in young men taking creatine. This study used untrained subjects, so the results might be different in highly-trained, elite athletes. (Journal of the International Society of Sports Nutrition, 6: 13, 2009; published online)

 

Creatine Spares Muscle Glycogen During Interval Training

Glycogen is stored carbohydrate, found mainly in skeletal muscle and the liver. It is vital during intense exercise, because it provides energy more quickly than fats. Unfortunately, glycogen stores are limited and glycogen depletion leads to fatigue and an increased risk of injury.

Hamilton Roschel from the University of São Paulo in Brazil, in a study on rats, found that exercise capacity and glycogen levels were greater in animals given creatine supplements following intense intervals (repeated bouts of 30-second maximal exercise, followed by 2 minutes rest).

Other studies found similar results in humans. Creatine might be an excellent supplement for training because it allows athletes to work harder, which would result in greater fitness gains. (Journal of the International Society of Sports Nutrition, 7: 6, 2010; published online