Hockey players and athletes of all sports are continuously looking for some type of advantage over their opponents.  The increased interest of athletes and the general public, in the area of athletic performance, has led to a significant increase in the number of commercially available nutritional supplements.  Many claims are made about the performance enhancing effects of these supplements, often with limited or conflicting scientific evidence.  Currently, the most popular supplement on the market is creatine.  Unfortunately, most players get their information about creatine and other supplements from uninformed or misinformed peers, talk show hosts, or broadcastors, rather than through professional or scientific means.  This leaves many people confused and often misled.  The purpose of this article is to provide a review of the scientific information on creatine monohydrate, in the process clearing up much of the confusion and uncertainty.

     Creatine has been the subject of a relatively high number of scientific studies.  Although the drastic rise in creatine usage began in the early 90's, athletes have actually been using creatine for more than twenty years.  Today creatine is being used by athletes and "weekend warriors" in almost all sports, including ice hockey.  Creatine is by no means a "new" nutrient.  It is an organic compound that is naturally produced in the body and is found in many foods.  The body produces creatine, about 1.5 grams per day, primarily in the liver.  It is transported in the bloodstream to the muscles where it is converted to phosphocreatine and stored until used to produce energy.  Creatine is also attained in the diet.  Humans have been consuming creatine for tens of thousands of years.  The primary sources of creatine are animal products, such as fish and meat.  The average person eats about 1.5 grams of creatine per day.  Creatine consumed in the diet is also transported to and stored in the muscles for energy.

     Many bodybuilders supplement with creatine because of the increase in muscle mass that results.  Almost all studies have reported an increase in muscle mass with creatine usage.  The currently held but yet to be substantiated belief for the increased muscle mass, is a result of both increased protein synthesis and increased water retention.  While increased muscle mass is a benefit to most athletes, this is not the primary athletic benefit.  During short duration, high intensity exercise, such as ice hockey, energy is provided primarily by phosphocreatine in the muscles.  Many studies examining the effects of creatine supplementation on repeated bouts of short duration, high intensity exrcise have shown a delay in fatigue and an increase in total work performed.  Other studies have reported that creatine supplementation increases recovery time, and even increases single and repeated peak power output.  For hockey players this translates to faster skating, harder shooting, working longer and harder before fatigue sets in, and recovering quicker.  In training, this means lifting heavier weight and jumping higher over cones.  As training performance improves, so do the strength and power benefits from the training, and thus performance is enhanced.

     Are there any harmful side effects of creatine supplementation?  To date, in research, no harmful side effects have been reported.  It should be noted, however, that there have been no studies on the effects of long-term creatine supplementation.  Based on the current research, most experts do not believe that creatine supplementation is dangerous or harmful if used properly.  There have been some testimonials claiming that creatine supplementation may increase the risk of dehydration and thus muscle cramping.  This claim has not been substantiated in research, however athletes using creatine may want to make sure that they drink plenty of water, just in case, to prevent dehydration from occuring.

     One concern with creatine supplementation is improper usage.  When young athletes hear that many successful pro athletes are using creatine, they may think the more the better, and they take more than is neccessary, which may cause a strain to the body.  What is the recommended dosage for those interested in supplementing with creatine?  To completely fill the muscles with creatine (the loading phase), the dosage is five grams (one teaspoon), four times per day for five days.  Since the most that can be depleted from the muscles from a hard day of training or performing is about four grams, the maintenance dosage is one teaspoon per day.  Any more than that can not be used by the muscles and is gotten rid of by the body.

     Is creatine a replacement for eating right and training hard?  Most certainly it is not!  It is alarming how many young athletes will spend money on supplements such as creatine, but eat pre-game meals full of saturated fat and table sugar, two known detriments to performance.  It is also alarming how many young athletes will look for an edge with supplements or drugs, but will not commit to strength and power training programs, known to enhance performance significantly.

     Must creatine be taken just prior to a game or training session to get the benefit?  Creatine is not a pre-event supplement.  In other words, it is not necessary to ingest it right before performance to enjoy the benefit.  During the loading phase, the four teaspoons should be spread out over the course of the day to maximize absorption.  During the maintenance phase, it is not important when during the day the teaspoon is ingested.  The muscles will be kept full of creatine whether the teaspoon is taken in the morning, afternoon or evening.  Creatine is absorbed best when mixed in fruit juice and taken with a meal.  Make sure that the creatine is dissolved completely in the juice, or intestinal or stomach discomfort may result.

     This article is not a recommendation for all hockey players to take creatine.  This article is to clear up the confusion and the myths currently prevalent about creatine.  Too many players currently turn to drugs, with many known harmful side effects, to enhance their performance.  It appears that creatine, used properly, may be a truly effective and safe alternative for the many players willing to do anything for that extra edge.
 
 

Ed Kubachka is an exercise physiologist and certified strength and conditioning specialist (CSCS).  He currently teaches fitness classes at West Chester University, and runs a privately owned business, Optimum Performance Training.  He works with athletes and teams from the mite through professional levels in the areas of performance enhancement and injury prevention.  He currently lectures for USA Hockey, and has produced two videos and a manual on conditioning for hockey.  You can visit his website at optimumpt.com, or e-mail him at info@optimumpt.com.