運動とスポーツパフォーマンスのためのクレアチン：健康な人々の回復に関する考慮事項

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Learn more: PMC Disclaimer | PMC Copyright Notice Nutrients . 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915 Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations Benjamin Wax Benjamin Wax 1 Applied Physiology Laboratory, Department of Kinesiology, Mississippi State University, Mississippi State, MS 39759, USA Find articles by Benjamin Wax 1, * , Chad M Kerksick Chad M Kerksick 2 Exercise & Performance Nutrition Laboratory, College of Science, Technology, and Health, Lindenwood University, St. Charles, MO 63301, USA Find articles by Chad M Kerksick 2, * , Andrew R Jagim Andrew R Jagim 3 Sports Medicine, Mayo Clinic Health System, La Crosse, WI 54601, USA; [email protected] Find articles by Andrew R Jagim 3 , Jerry J Mayo Jerry J Mayo 4 Department of Nutrition and Family Sciences, University of Central Arkansas, Conway, AR 72035, USA; [email protected] Find articles by Jerry J Mayo 4 , Brian C Lyons Brian C Lyons 5 Health, Kinesiology, and Sport Management Department, University of Wisconsin—Parkside, Kenosha, WI 53141, USA; [email protected] Find articles by Brian C Lyons 5 , Richard B Kreider Richard B Kreider 6 Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX 77843, USA; [email protected] Find articles by Richard B Kreider 6 Editor: Elena Barbieri Author information Article notes Copyright and License information 1 Applied Physiology Laboratory, Department of Kinesiology, Mississippi State University, Mississippi State, MS 39759, USA 2 Exercise & Performance Nutrition Laboratory, College of Science, Technology, and Health, Lindenwood University, St. Charles, MO 63301, USA 3 Sports Medicine, Mayo Clinic Health System, La Crosse, WI 54601, USA; [email protected] 4 Department of Nutrition and Family Sciences, University of Central Arkansas, Conway, AR 72035, USA; [email protected] 5 Health, Kinesiology, and Sport Management Department, University of Wisconsin—Parkside, Kenosha, WI 53141, USA; [email protected] 6 Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX 77843, USA; [email protected] * Correspondence: [email protected] (B.W.); [email protected] (C.M.K.) Roles Elena Barbieri : Academic Editor Received 2021 Mar 19; Accepted 2021 May 30; Collection date 2021 Jun. © 2021 by the authors. Licensee MDPI, Basel, Switzerland. This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license ( https://creativecommons.org/licenses/by/4.0/ ). PMC Copyright notice PMCID: PMC8228369 PMID: 34199588 Abstract Creatine is one of the most studied and popular ergogenic aids for athletes and recreational weightlifters seeking to improve sport and exercise performance, augment exercise training adaptations, and mitigate recovery time. Studies consistently reveal that creatine supplementation exerts positive ergogenic effects on single and multiple bouts of short-duration, high-intensity exercise activities, in addition to potentiating exercise training adaptations. In this respect, supplementation consistently demonstrates the ability to enlarge the pool of intracellular creatine, leading to an amplification of the cell’s ability to resynthesize adenosine triphosphate. This intracellular expansion is associated with several performance outcomes, including increases in maximal strength (low-speed strength), maximal work output, power production (high-speed strength), sprint performance, and fat-free mass. Additionally, creatine supplementation may speed up recovery time between bouts of intense exercise by mitigating muscle damage and promoting the faster recovery of lost force-production potential. Conversely, contradictory findings exist in the literature regarding the potential ergogenic benefits of creatine during intermittent and continuous endurance-type exercise, as well as in those athletic tasks where an increase in body mass may hinder enhanced performance. The purpose of this review was to summarize the existing literature surrounding the efficacy of creatine supplementation on exercise and sports performance, along with recovery factors in healthy populations. Keywords: supplementation, ergogenic aid, athletic performance, weightlifting, resistance exercise, training, muscular power, recovery, muscular adaptation, muscle damage 1. Introduction In the area of sports performance and exercise, both athletes and recreational non-athletes are continuously seeking competitive advantages to improve their health and optimize physical performance. Although various activities and considerations interact to achieve this end, many people turn to various exercise and nutritional strategies to augment performance (i.e., enhanced muscular strength, power, and force) [ 1 , 2 ]. One of the most commonly used and scientifically supported ergogenic aids is creatine monohydrate (commonly referred to as creatine) [ 1 , 3 , 4 , 5 ]. Creatine is an amino acid found in relatively high concentrations in skeletal muscle. Since 1992, when the first reports emerged that exogenous creatine monohydrate supplementation increases intramuscular phosphocreatine (PCr) stores [ 6 ], and shortly afterwards, when these increases were inextricably linked to augmented exercise performance [ 7 , 8 ], the ability of creatine to function as an ergogenic aid has attracted great interest. Still today, creatine is one of the most popular nutritional ergogenic aids for athletes and recreational performers [ 1 , 3 , 4 ]. In addition to its popularity in the consumer realm, creatine’s ability to enhance or augment some types of exercise performance has arguably been one of the most researched topics in the sport nutrition literature for the past 25 years [ 1 , 3 , 7 , 9 , 10 , 11 ]. In this regard, creatine has yielded predominantly positive effects regarding exercise performance measures with no ergolytic effects and minimal to no side effects in populations ranging from adolescents to the elderly [ 3 , 9 ]. The reported ergogenic benefits of creatine monohydrate include enhanced force output, augmented power output, increased strength, increased anaerobic threshold, increased work capacity, enhanced recovery, and enhanced training adaptations [ 1 , 3 , 4 , 9 , 12 , 13 ]. Although a complete discussion is beyond the scope of this review, several supplementation strategies have been explored to increase intramuscular creatine stores. A loading phase was initially proposed by Harris et al. in 1992 [ 6 ] and has subsequently been used in a large number of scientific investigations. This approach requires consuming four separate doses of 5 g/day for five consecutive days and consistently leads to a 20%–40% increase in creatine content [ 3 ]. Later, Hultman et al. [ 14 ] determined that smaller ‘maintenance’ doses (2–5 g per dose, 1 ×/day, or 0.03 g/kg/dose) could be used to maintain elevated creatine stores in the muscle. It is now commonly accepted that a loading phase may not be needed, but this approach remains the most rapid means to increase intramuscular PCr levels and, thereby, performance [ 14 , 15 ]. Notably, Law and colleagues [ 16 ] compared the efficacy of creatine loading on performance measures using a 2- and 5-day regimen (4 × 5 g/day) in 20 physically active men. They reported significant improvements in maximal leg strength and average anaerobic power following a 5-day creatine loading regimen compared to the placebo group; however, no significance in performance was found following 2 days of loading. Additionally, Sale et al. [ 17 ] found that the total ingestion of 20 g of creatine at 1 g per 30 min intervals for 5 days yielded lower urinary excretion of creatine than the typical loading regimen of 4 × 5 g/day over a 5-day period, leading the authors to conclude that this likely resulted in higher intramuscular levels. In this respect, it is without question that increasing intramuscular creatine stores through any number of supplemental approaches can increase intramuscular PCr levels and that these increases are directly linked to various ergogenic outcomes [ 3 , 9 ]. In this respect, Table 1 (adapted from: [ 3 ]) outlines the potential ergogenic benefits of creatine supplementation, whereas Table 2 provides examples of sports or sporting events that may be enhanced by creatine supplementation (also adapted from [ 3 ]). In addition to these tables, results from previous selected original investigations and review papers surrounding the ergogenic potential of creatine supplementation are summarized throughout this paper in tables. Finally, the interested reader is directed to other reviews that have outlined the impact of creatine supplementation on exercise performance [ 3 , 9 , 10 , 12 , 13 , 18 ]. The purpose of this review is to summarize the existing literature surrounding the efficacy of creatine supplementation on exercise and sports performance, along with recovery factors in healthy populations. Table 1. Potential ergogenic benefits of creatine supplementation. • Increased single and repetitive sprint performance • Increased work performed duri