The Role of Creatine Supplementation in Sport Performance

Outline

1. Introduction

A. Role of Creatine Supplementation

B. Thesis Statement: The effects of creatine supplementation are quick, and only last a

diminutive amount of time, the use of creatine supplementation will increase force

production and power output in short, and high intensity physical exercises.

C. Topics to be discussed

II. Creatine

A. Background Information

1. What is creatine?

B. Functions

1. Increased glycolysis

2. Muscle hypertrophy and increased protein synthesis

3. Reduction of rest time

C. Nutrient timing and Sources

1. Should creatine be taken pre- or post-exercise?

2. The body, food, and oral supplements

III. Ergogenic Effects

A. Anaerobic strength

B. Power output

C. Endurance and aerobic capacity

IV. Potential Adverse Effects

A. Water retention

B. Muscle cramping

C. Renal and liver function

V. Conclusion

A. Review

B. Restatement of the thesis

C. Personal insights

Introduction

Overview of creatine in sport performance: In today’s world, especially in athletes, the use of oral supplements are common. The goal of every athlete is to gain an edge on their opponent, increase physical attributes, lessen the chance of sickness, and improve overall health. Creatine monohydrate is a well-known supplement that has been shown to increase fat free mass, and muscle morphology with heavy resistance training (Cooper, 2012). The effects of creatine supplementation are quick, and only last a diminutive amount of time, the use of creatine supplementation will increase force production and power output in short, and high intensity physical exercises. The majority of creatine can be located in the skeletal muscles and some in the brain, on average the creatine pool should be about 120 mmol/kg (Kreider, 2017). ATP is a source found in our bodies. This source of creatine has to be regenerated constantly, so that an athlete will have energy. By allowing athletes to supplement creatine either pre or post workout could be essential. By taking the supplement before a workout, the athlete will experience greater net muscle protein synthesis than after a workout (Antonio, 2013). Another good way to incorporate creatine into a diet is through food. Some of the secondary sources to doing so are steak, chicken, fish, and eggs. These are just a few of the many that athletes may consume on a daily to enhance their performance. Creatine supplementation allows an athlete the opportunity to maximize their workouts. When they consume this supplement their muscle cells tend to grow larger allowing greater blood flow. In return the athlete has more max power on lifts such as bench press and squats. Anaerobic glycolysis is the main form of ATP production during bouts of ten to thirty seconds of exercise at max effort (Trojian, 2013).

This paper will provide numerous details about the role of creatine supplementation in sport performance. It will display what creatine is, its function, and where it is located. Lastly, it will display the ergogenic effects and adverse effects.

References:

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