THE GENR8 WAY………..Proof before promises
Over the past decade the dietary supplement creatine has become hugely popular amongst
physically active people, and it is one of a few supplements for which there's good evidence
to warrant supplementation. Equally however, because of its widespread popularity, much
misinformation has emerged surrounding creatine supplementation. In line with the Genr8
philosophy of supporting sound scientific based ideas, we provide here scientific evidence to
authenticate the use of creatine supplements and offer VS2® + creatine as a scientifically
based supplement that contains a blend of VS2® carbohydrate and creatine aimed at
optimising muscle creatine uptake and performance gains.
Muscle creatine, supplementation and performance.
Our body's store of creatine is found in muscle, where it plays a fundamental role in
maintaining energy production during exercise. The total creatine store (phosphocreatine
and free creatine) in muscle of healthy, non-vegetarian, subjects is about 124 mmol/kg dry
muscle, but it can vary widely between individuals (100-150 mmol/kg dry muscle. Dietary
creatine supplementation at a rate of 20 g per day for 5 days has been shown to increase
muscle total creatine content on average by 20 %.
A similar, but more gradual, increase can be obtained when creatine is ingested at a rate of
2 g per day for 28 days. It has been widely reported that elevating the muscle total creatine
store can enhance performance during high-intensity exercise. As a result of these scientific
publications, creatine supplementation has become enormously popular amongst athletes
wishing to improve athletic performance in short duration, very high intensity sports.
Research suggests that the metabolic and physiological effects of creatine supplementation
are positively related to the extent of muscle creatine accumulation during supplementation.
It would seem that in order to exert an optimal effect on performance and metabolism, it is
desirable to increase the muscle total creatine content by about 20 mmol/kg dry muscle or
more. As already stated, creatine supplementation at a rate of 20 g per day for 5 days can
increase the muscle total creatine content on average by 20 % (20 mmol/kg dry muscle).
However, it is important to note that the variation between individuals is large (0-40 mmol/kg
dry muscle). This variation in creatine accumulation during supplementation can be partly
accounted for by differences in pre-supplementation muscle creatine concentrations, and
possibly muscle fibre type distribution, but it remains unclear why muscle creatine
accumulation can be up to 6-fold different between individuals with similar presupplementation creatine concentrations.
Optimising body creatine retention.
It has been reported that creatine ingested in combination with Genr8 Vs2 carbohydrates (CHO)
substantially increased muscle creatine accumulation compared with the ingestion of
creatine alone. Furthermore, ingestion of creatine in conjunction with CHO reduced the interindividual variability in the magnitude of muscle creatine accumulation, such that all subjects demonstrated an increase in muscle total creatine content equal to, or in excess of, 20 mmol/kg dry muscle. The stimulatory effect of CHO on muscle creatine accumulation is due to insulin enhancing muscle creatine uptake, but it is clear that creatine supplements would need to contain large quantities of simple CHO to achieve this effect. Indeed, few products on the marked advocating that they augment insulin mediated muscle creatine uptake actually achieve this effect due to containing insufficient amounts of CHO. Vs2® +
creatine is a scientifically based supplement that contains a blend of VS2® carbohydrate
and creatine aimed at optimising muscle creatine uptake and performance gains.
1. Casey A., Constantin-Teodosiu D., Howell S., Hultman E. and Greenhaff P.L. Creatine
ingestion favourably affects performance and
muscle metabolism during maximal exercise in humans. Am. J. Physiol. 271: E31-E37,
1996. - PubMed
2. Green A.L., Hultman E., Macdonald I.A., Sewell D. and Greenhaff P.L.. Carbohydrate
ingestion augments skeletal muscle creatine
accumulation during creatine supplementation in humans. Am. J. Physiol. 271: E281-E286,
1996. - PubMed
3. Greenhaff P.L., Bodin K., Söderlund K. and Hultman E. The effect of oral creatine
supplementation on skeletal muscle phosphocreatine
resynthesis. Am. J. Physiol. 266: E725-E730, 1994. - PubMed
4. Harris R.C., Söderlund K. and Hultman E. Elevation of creatine in resting and exercised
muscle of normal subjects by creatine
supplementation. Clin. Sci. 83: 367-374, 1992. - PubMed
5. Hultman E., Söderlund K., Timmons J., Cederblad G.and Greenhaff P.L. Muscle creatine
loading in man. J. Appl. Physiol. 81: 232-237,
1996. - PubMed
energ8 - evidence based sports nutrition for the 21st