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24.11.2022

Light-intensity training still makes you fitter - thanks to creatine supplementation

Training increases endurance by forcing the muscles to produce more mitochondria. A Turkish animal study suggests that creatine supplementation enhances this effect of training. Especially during a period when you train with relatively light intensity, creatine may make a significant difference.

Studie
Turkish physiologists, affiliated with the University of Harran, divided mice into 6 groups. They used the mice for an experiment that lasted 8 weeks.

The mice in Group 1 did not exercise and were not given any active substances [C]. Group 2 also did not exercise and was given feed in which the researchers had put creatine [C+CrM]. We don't know how much creatine the researchers gave their mice. There is something about the dosage in their publication, but suspect that the passage in question is incorrect.

Group 3 trained with a light intensity [LIE]. 5 days a week, the mice ran for 30 minutes on a treadmill at a speed of 8 meters per minute. Group 4 also trained lightly, and was fed creatine [LIE+CrM].

Group 5 trained intensively [HIE]. 5 days a week, the mice ran for 30 minutes on a treadmill at a speed of 24 meters per minute. Group 6 also trained intensively, and was fed creatine [HIE+CrM].

Results
Creatine supplementation increased the activity of signaling molecules NRF-1, PGC-1-alpha and TFAM. Training did too. In addition, the combination of creatine supplementation and training resulted in an additional increased activity of NRF-1, PGC-1-alpha and TFAM.

NRF-1, PGC-1-alpha and TFAM stimulate the production of mitochondria. Mitochondria are cellular power plants. They convert nutrients into energy molecules that cells can use.

Click on the table below for a larger version.

Remarkably, especially in the mice that had been trained with light intensity, supplementation with creatine led to a significant increase in NRF-1, PGC-1-alpha and TFAM. Yes, the researchers found the greatest increase in the activity of the signaling molecules in the mice that had trained intensively, but in this group supplementation with creatine added relatively little.

Wild speculation
Could athletes who want to increase their endurance during the off-season, in which they train relatively lightly, benefit from creatine?

Source:
Iran J Basic Med Sci. 2022 Aug;25(8):1009-15.

More:
Creatine + endurance training = a lot more mitochondria in your muscle cells 30.12.2019
Creatine speeds up muscle recovery in endurance athletes 02.04.2013
Using creatine and glycerol to increase hydration helps endurance athletes in the heat 07.03.2012

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