Can Creatine help runners improve their performance?

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If you're training to build muscle faster, increase your strength, or perform better on the pitch, then Creatine has established itself as a “must-use” supplement. According to one survey, almost 80% of the athletes at the 1996 Olympic games used Creatine. “There's no magic bullet out there”, says top American footballer Rob Zatchetka, “but Creatine is about the closest thing”.

Maximuscle first introduced Creatine to the UK over six years ago.
Since that time, only the purest and most effective Creatine is included in its products . The subject of much research over the past decade, Creatine has been shown to increase strength, boost exercise performance and improve power. All of Maximuscle’s Creatine supplements contain a patented magnesium delivery system - helping to transport more Creatine into your muscles. After all, you can take as much Creatine as you want - if none of it gets into your muscles, you're wasting your money.

Despite media claims, there is no scientific evidence that Creatine use is harmful. Athletes have used Creatine since the 1960's, with no reports of medical side effects. In fact, Creatine has been used in some patients for up to five years to treat muscle wastage diseases.

Until recently, most of the research on Creatine had been conducted on strength and power athletes. However, exciting new studies shows that Creatine can improve performance in endurance athletes, such as footballers, runners, and cyclists. A recent study showed that Creatine significantly improves the performance of middle distance runners [3]. Scientists at Belgium's Katholieke University also report that elite cyclists were able to improve performance by an impressive 9% during exercise lasting more than two hours [2].

Spanish researchers have also shown that just six days of Creatine supplementation leads to faster sprinting times and improved jumping performance in footballers [1]. They examined a group of 19 national level players from Athletic Club de Bilbao, one of Europe’s leading footballing sides. The players were divided into two groups. Group one were given Creatine for six days. Group two received a dummy supplement that had no effect.

The players were then asked to perform a series of tests. These included a number of sprinting and jumping drills that closely matched the demands of a match. The group who used Creatine were consistently able to outperform the non-Creatine users during both 5 and 15 metre sprints. These improvements in performance were enough to have a big impact on a player's performance. “More than enough”, according to the researchers, “to outrun an opponent and attain possession of the ball”.

Creatine is a natural substance found in many foods, such as salmon, tuna and beef. Although it is possible to obtain Creatine from your diet, it would be almost impossible to get enough to have any effect on performance. The Creatine in food can also be 'damaged' by cooking. As a result, many athletes rely on Creatine supplements to provide them with a competitive edge.

There are many different Creatine supplements available. However, it's important to remember they're not all the same. For Creatine to work best, it needs to be combined with certain key ingredients. After a thorough review of the research, Maximuscle developed a special product for endurance athletes called Creatamax capsules. They contain the special 'Maxpure' Creatine and Acetyl-L-Carnitine. Together these nutrients are superb at increasing sprinting speed, jumping height and explosive power. Being in capsule form they are easy to take. Just 4 capsules taken daily with Viper (the best energy drink for all endurance athletes) and within 7 days you'll start to feel the results we are talking about, with maximum results within 30 days.

1. Mujika, I., Padilla, S., Ibanez, J., Izquierdo, M., & Gorostiaga, E. (2000). Creatine supplementation and sprint performance in soccer players. Medicine and Science in Sports and Exercise, 32, 518-525
2. Vandebuerie, F., Vanden Eynde, B., Vandenberghe, K., & Hespel, P. (1998). Effect of Creatine loading on endurance capacity and sprint power in cyclists. International Journal of Sports Medicine, 19, 490-495
3. Viru, M., Oopik, V., Nurmekivi, A., Medijainen, L., Timpmann, S., & Viru, A. (1994). Effect of Creatine intake on the performance capacity in middle-distance runners. Coaching & Sport Science Journal, 1, 31-36

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3.26 Copyright (C) 2008 / Copyright (C) 2007 Alain Georgette / Copyright (C) 2006 Frantisek Hliva. All rights reserved."