Creatine Monohydrate

Several studies have been published indicating that creatine ingestion greater than 20 g/day for 5 to 7 days increases total muscle creatine concentrations and improves performance during short-duration, high-intensity activities such as resistance training. More recent studies also indicate that creatine supplementation in conjunction with resistance exercise training from 4 to 12 weeks enhances the physiological adaptations to weight training in both men and women. Studies examining the influence of creatine supplementation (5-30 g/day) during weight training (4-12 wks) generally indicate enhanced body mass, including an increase in fat­free mass (FFM), an increase in muscular strength, and the ability to train at higher intensities.

Several lines of research suggest that creatine could playa role in augmenting skeletal muscle fiber hypertrophy. Gyrate atrophy patients who consumed 1.5 g creatine per day for 1 year showed significant increases in type II muscle fiber diameter. Creatine supplementation has also been shown to facilitate muscle rehabilitation following disuse atrophy. In fact, our laboratory recently published data showing that muscle fiber hypertrophy was enhanced in men who consumed 25 g of creatine per day for 7 days followed by a daily 5-gram dose for the remainder of a 12-week resistance training program. In addition, creatine-supplemented subjects showed significantly greater improvements in maximal strength, fat-free mass, and creatine accumulation compared with placebo subjects. The percentage increases in cross­sectional area for all fiber types in creatine subjects ranged from 29-35%, more than twice the increase observed in placebo subjects (6-15%). Greater muscle fiber hypertrophy implies enhanced myofibrillar protein synthesis and/or reduced degradation. Creatine may play a direct role in myosin and actin synthesis in vitro, which may be mediated via cell swelling. A more likely scenario to explain the augmented skeletal muscle fiber cross-sectional areas observed with creatine supplementation is that the intensity of individual resistance training sessions is enhanced (Le., heavier loads can be lihed), leading to a greater stimulus for muscle fiber hypertrophy.

The direct or indirect nature of this anabolic effect of creatine has not been elucidated, however, most researchers agree that endocrine mechanisms are most likely not involved. Furthermore, there is still uncertainty regarding the optimal amount of creatine required to maximize the ergogenic potential of creatine. An ideal dose may be dependent on individual differences in diet composition, fiber type distribution, sex, age, and initial total muscle creatine concentrations. Creatine requirements may be altered depending on the specific training regimen and exercise configurations. The ability to exercise more intensely with creatine supplementation and thus augment training adaptations has wide application for a large number of athletes who participate in resistance training as a part of their overall training program.

Octacosanol is one of many compounds found in wheat germ oil. Interestingly, this supplement may have indirect effects on muscle mass by acting on the central nervous system (CNS). Octacosanol is not known to have any anabolic or anticatabolic effects on muscle tissue itself, but may playa role in muscle and strength development by acting on nerve tissue. One aspect of increasing speed and strength, in addition to muscular hypertrophy, is via neural adaptation. If athletes can increase the efficiency at which the nervous system acts, this may facilitate speed and strength production and influence the growth response in skeletal muscle by activating more muscle fibers during a given lift.

Scientists have theorized octacosanol has various health benefits. It improves neuromuscular function by stabilizing nerve cell membranes and improving oxygen transport. However, there is no solid evidence that supports this notion. Some studies show increases in grip strength, reaction speed, and increased endurance performance with octacosanol supplementation. Others show no changes in performance. Interestingly, Russian scientists believe that the ability of octacosanol to facilitate oxygen transport was overemphasized by their American counterparts and that the real benefit of octacosanol supplementation is its ability to improve reaction time.

Animal Studies

Animal studies involving octacosanol are inconclusive regarding a definite performance-enhancing effect with this supplement. Studies in the literature show equivocal data from swimming time tests in rodents However, the studies are quite old and investigations conducted today on octacosanol would benefit from advances in technology and laboratory techniques available to the modern sport scientist. Theoretically, this supplement may elicit beneficial effects in certain sports. Nonetheless, there is little evidence to establish scientific support for physique, strength, and/or speed athletes to use this compound.

Human Studies

Limited research exists demonstrating octacosanol has performance-enhancing effects in activities requiring a high degree of quickness (i.e., reaction time). Theoretically, specific instances in which reaction time may be aided by octacosanol are the explosive transition from eccentric to concentric phases of power lifting/Olympic weightlifting (i.e. squatting and pressing), getting out of the blocks for a sprint race, getting off the line quickly after the snap in football, and rapid throwing movements in baseball.

In one 8-week, double-blind study, 16 subjects were administered either 1000 µg of octacosanol or placebo per day? Results showed that those receiving octacosanol had improved reaction time to visual stimuli as well as a significant increase in grip strength. There were no differences in either grip strength or endurance time as measured by cycle ergometry.

Safety and Toxicity

This substance has been widely used as a food and nutritional supplement since the 1950s. There are no reports in the literature of toxicity in animals or humans.