Creatine and Caffeine
Performance Enchancers for Sprinters and Marathoners
Performance Enchancers for Sprinters and Marathoners
BY LUISA SULLIVAN / PHOTOGRAPHY BY GALINA BARSKAY/FOTOLIA.COM
We look at performance enhancers two ways. One, by specific doses (how many grams per dose, how many doses per day, and for how many days). And two, by type of performance: short intense bouts of exercise like sprints, jumps, or weight lifting; or long (more than five minutes) endurance events like 400m swimming, triathlons, cycling road races, or marathons. Two proven performance enhancers are creatine and caffeine.
DOSE
Several studies of creatine used an initial loading phase of 20 grams per day (g/day) for five to seven days, followed by a maintenance phase of 3 to 5 g/day for one week to six months. However, other studies have shown that a high dose of 20 g/day is not necessary, as 3 g/day will achieve the same increase in creatine for a given time.
PERFORMANCE
The majority of scientific evidence shows that creatine is most effective for activities that involve repeated short bouts of high-intensity physical activity, specifically:
• an increase in total power output in 30-second all-out cycling sprints; and
• an improvement in time for the last 50 meters sprint in a 400m swimming event.
However, one study (Glaister, 2006) in the UK did not find any benefit with creatine intake for 35-second running sprints.
There is also some evidence that creatine enhances strength (one repetition max) and muscle morphology (lean mass, fiber-specific hypertrophy, and content of proteins involved in muscle contraction) after 11 weeks of resistance training. However, in these studies creatine was combined with whey protein, therefore, it cannot be determined if the benefit comes from creatine or from the whey powder. Interestingly, the same results are not shown for women, indicating that there is probably a gender difference in terms of response to creatine intake.
WHAT TYPE OF PERFORMANCE DOES CREATINE NOT ENHANCE?
There is not enough scientific evidence of performance enhancement after creatine intake for long distance endurance sport events.
More importantly, creatine supplementation does not affect metabolic adaptations to endurance training. For example, it has not been found that there is any improvement in glycogen storage as an effect of creatine supplementation. This indicates that creatine does not help save muscle glycogen storage, which is one of the most important determinants in long endurance events. Moreover, there is little benefit from creatine ingestion in the prevention or suppression of muscle damage or soreness following muscular activity.
So the increases in performance for creatine supplementation are realized during very specific exercise conditions. If you are training for a triathlon, for a swimming event longer than 50 meters, or for a rowing event, creatine supplement is not the answer to enhance your performance.
ADVERSE EFFECTS
There appears to be no strong scientific evidence to support any adverse renal or gastrointestinal and/or muscle cramping effects, but it should be noted that there have been no studies to date that address the issue of long-term creatine usage. Creatine supplementation leads to weight gain within the first few days, likely due to water retention related to creatine uptake in the muscle. Ingestion of creatine before or during exercise is not recommended.
CAFFEINE
Several research studies have shown improvement in endurance performance following caffeine intake. Caffeine increases endurance and speed but not maximal VO2max and related parameters. Caffeine improves concentration, reduces fatigue, and enhances alertness. In addition, increased free fatty acid and glycerol concentration was found after caffeine consumption compared with a placebo. However, the reasons why caffeine enhances endurance performance are still unknown. It appears unlikely that increased fat oxidation and glycogen sparing is the prime physiological mechanism.
DOSES
A minimal caffeine dose of 5 milligrams per kilogram (mg/kg) of body weight is necessary to induce performance enhancement. Higher doses of 9 or 13 mg/kg of body weight did not show a greater enhancement. So, a person weighing 60kg needs to intake 300mg of caffeine one hour before the event to experience improvements in her performance.
Considering that one cup of brewed coffee contains 115mg of caffeine, one caffeine pill supplement contains 84mg of caffeine, and one espresso contains 80mg of caffeine, a 60kg person would need to drink three cups of brewed coffee or four espresso shots, or take four pills of supplements or some combination (for example, two espresso shots normally included in one large latte at Amante + two supplement pills) to experience an enhanced performance. (Creatine has no legal limitation and is not banned in sports because it is found in many foods, making a false positive a common outcome when testing.)
LEGAL LIMITATIONS
The minimal dose of 5mg/kg of body weight of caffeine results in urine caffeine concentrations below the doping limit of the International Olympic Committee of 12 micrograms/ml of urine in all individuals.
THE EFFECT OF THE CAFFEINE INTAKE LASTS UP TO SIX HOURS.
Habitual intake does not diminish caffeine’s enhancement properties. However, some studies showed that the duration and magnitude of the effect were greater in the nonusers compared with the users.
WHAT CAFFEINE DOES NOT ENHANCE
Caffeine does not appear to enhance performance during incremental exercise tests lasting 8-20 minutes or during sprints lasting under 90 seconds.
ADVERSE EFFECTS
Research shows that caffeine intake as a supplement seems relatively safe, and does not cause significant dehydration or electrolyte imbalance during exercise. However, again, no assessment can be made for long-term usage of these doses, especially on insulin resistance and cardiovascular functionality.
Therefore, four espresso shots one hour before can enhance performance in your triathlon or long swimming event, but it will not spare your glycogen storage.
CREATINE
Creatine (Cr) is one of the immediate sources for ATP formation and, therefore, for production of energy.
Creatine is an immediate source because it’s already available in the skeletal muscles, ready to be used to create energy for activities that last up to 15 seconds. However, within 15 seconds from the start of any type of activity—independent of its intensity—creatine is depleted. But it is also quickly regenerated.
We naturally have an average of 2 grams of creatine per kilogram of body weight. So, a 60kg person would naturally have around 120 grams of creatine in his skeletal muscles. To increase this, creatine supplementation has become a common practice among professional, elite, collegiate, amateur, and recreational athletes with the expectation of enhancing exercise performance.
DOSE
Several studies of creatine used an initial loading phase of 20 grams per day (g/day) for five to seven days, followed by a maintenance phase of 3 to 5 g/day for one week to six months. However, other studies have shown that a high dose of 20 g/day is not necessary, as 3 g/day will achieve the same increase in creatine for a given time.
PERFORMANCE
The majority of scientific evidence shows that creatine is most effective for activities that involve repeated short bouts of high-intensity physical activity, specifically:
• an increase in total power output in 30-second all-out cycling sprints; and
• an improvement in time for the last 50 meters sprint in a 400m swimming event.
However, one study (Glaister, 2006) in the UK did not find any benefit with creatine intake for 35-second running sprints.
There is also some evidence that creatine enhances strength (one repetition max) and muscle morphology (lean mass, fiber-specific hypertrophy, and content of proteins involved in muscle contraction) after 11 weeks of resistance training. However, in these studies creatine was combined with whey protein, therefore, it cannot be determined if the benefit comes from creatine or from the whey powder. Interestingly, the same results are not shown for women, indicating that there is probably a gender difference in terms of response to creatine intake.
WHAT TYPE OF PERFORMANCE DOES CREATINE NOT ENHANCE?
There is not enough scientific evidence of performance enhancement after creatine intake for long distance endurance sport events.
More importantly, creatine supplementation does not affect metabolic adaptations to endurance training. For example, it has not been found that there is any improvement in glycogen storage as an effect of creatine supplementation. This indicates that creatine does not help save muscle glycogen storage, which is one of the most important determinants in long endurance events. Moreover, there is little benefit from creatine ingestion in the prevention or suppression of muscle damage or soreness following muscular activity.
So the increases in performance for creatine supplementation are realized during very specific exercise conditions. If you are training for a triathlon, for a swimming event longer than 50 meters, or for a rowing event, creatine supplement is not the answer to enhance your performance.
ADVERSE EFFECTS
There appears to be no strong scientific evidence to support any adverse renal or gastrointestinal and/or muscle cramping effects, but it should be noted that there have been no studies to date that address the issue of long-term creatine usage. Creatine supplementation leads to weight gain within the first few days, likely due to water retention related to creatine uptake in the muscle. Ingestion of creatine before or during exercise is not recommended.
CAFFEINE
Several research studies have shown improvement in endurance performance following caffeine intake. Caffeine increases endurance and speed but not maximal VO2max and related parameters. Caffeine improves concentration, reduces fatigue, and enhances alertness. In addition, increased free fatty acid and glycerol concentration was found after caffeine consumption compared with a placebo. However, the reasons why caffeine enhances endurance performance are still unknown. It appears unlikely that increased fat oxidation and glycogen sparing is the prime physiological mechanism.
DOSES
A minimal caffeine dose of 5 milligrams per kilogram (mg/kg) of body weight is necessary to induce performance enhancement. Higher doses of 9 or 13 mg/kg of body weight did not show a greater enhancement. So, a person weighing 60kg needs to intake 300mg of caffeine one hour before the event to experience improvements in her performance.
Considering that one cup of brewed coffee contains 115mg of caffeine, one caffeine pill supplement contains 84mg of caffeine, and one espresso contains 80mg of caffeine, a 60kg person would need to drink three cups of brewed coffee or four espresso shots, or take four pills of supplements or some combination (for example, two espresso shots normally included in one large latte at Amante + two supplement pills) to experience an enhanced performance. (Creatine has no legal limitation and is not banned in sports because it is found in many foods, making a false positive a common outcome when testing.)
LEGAL LIMITATIONS
The minimal dose of 5mg/kg of body weight of caffeine results in urine caffeine concentrations below the doping limit of the International Olympic Committee of 12 micrograms/ml of urine in all individuals.
THE EFFECT OF THE CAFFEINE INTAKE LASTS UP TO SIX HOURS.
Habitual intake does not diminish caffeine’s enhancement properties. However, some studies showed that the duration and magnitude of the effect were greater in the nonusers compared with the users.
WHAT CAFFEINE DOES NOT ENHANCE
Caffeine does not appear to enhance performance during incremental exercise tests lasting 8-20 minutes or during sprints lasting under 90 seconds.
ADVERSE EFFECTS
Research shows that caffeine intake as a supplement seems relatively safe, and does not cause significant dehydration or electrolyte imbalance during exercise. However, again, no assessment can be made for long-term usage of these doses, especially on insulin resistance and cardiovascular functionality.
Luisa Sullivan
is a Colorado-based cyclist and cycling coach.
is a Colorado-based cyclist and cycling coach.
Therefore, four espresso shots one hour before can enhance performance in your triathlon or long swimming event, but it will not spare your glycogen storage.