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크레아틴 구강 섭취: 작용기전, 근력증가 및 축적방법

Creatine Oral Supplementation : Muscle Strength, Mechanism of Action, and Loading Protocol

김용진|이신언|박동호
국민체육진흥공단 한국스포츠과학원 (Korea Institute of Sport Science)|2008.12|체육과학연구 (Korean Journal of Sport Science)|제19권 제4호|pp. 18-33|DOI 10.24985/kjss.2008.19.4.18

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참고문헌

키워드

근력크레아틴근비대intermittent exercisemuscle strengthhypertrophy간헐적 운동creatine monohydrate
주제분류체육

초록

크레아틴(Cr) 보충제는 상업적으로 비교적 손쉽게 구매할 수 있는 안전한 경기력 강화물질로 알려져 있다. Cr 보충제의 사용 목적은 근력증가, 근육크기 증가, 체중증가 및 고강도 운동 후 빠른 회복을 위해 널리 사용되고 있다(Ransone & Park, 2002). 최근 선수들의 경우 Cr을 단순한 경기력 보조제로 사용하는 것이 아니라 고강도 저항성 훈련기간(off-season) 중 훈련 보조제로 사용하는 경향이 증가하고 있는 실정이다(Rawson & Volek, 2003). Cr 보충에 의한 근 파워 운동수행력 향상에 대한 작용 기전을 살펴보면, 1) Cr 보충에 의한 ATP 재합성의 증가, 2) PCr hydrolysis에 의한 H+의 제거로 세포내 산성화가 지연됨으로써 무산소성 해당작용에 의한 에너지공급의 증가, 3) PCr hydrolysis에 의한 H+의 제거로 운동 후 또는 세트 사이 PCr의 재합성 증가, 4) 근 수축 후 근 이완 시간의 감소에 의한 Ca2+-ATP 활성 및 미오신과 액틴의 cross bridge 결합률의 증가 등을 들 수 있다(Francaux et al., 2000; Harris et al., 1992; Lemon, 2002; Arnold et al., 1984; van Leemputte et al., 1999). 결과적으로, Cr 보충은 중량 운동과 같은 간헐적, 고강도 반복적 무산소성 운동 시 근육내 ATP 재합성을 증가시켜 세트 사이 또는 운동 후 빠르게 근 피로로부터 회복할 수 있을 뿐만 아니라 한번 더 중량을 들게 함으로써 근비대 및 근력 향상을 위한 추가적인 부하 자극을 제공할 것 같다. 하지만 근 Cr의 축적은 Cr의 섭취방법, 섭취량 및 섭취시기에 따라 차이가 있으며(Ziegenfuss et al., 2002; Sora et al., 1994; Preen et al., 2003), 섭취 시기는 세 가지 국면으로 구분하여 섭취량을 달리하여야 한다. Cr의 섭취 시기는 첫째, 축적기 국면으로 Cr 섭취 초기 5-6일 동안 20g(4회×5g, 2∼3시간 간격)을 섭취하는 시기. 둘째, 5∼6일간의 Cr 축적기 이후부터 약 4∼6주간 매일 2g의 Cr을 섭취하는 유지기. 셋째, 유지기 이후부터 약 3∼4주간 Cr 섭취를 중지하는 휴지기로 구분할 수 있다. Cr의 섭취 방법으로는 Cr 축적기 동안 일일 4회 1g 단순당/kg(체중) 섭취하거나 일일 4회 각각 50g의 단백질과 단순당을 섭취하는 방법 또는 단순당 섭취에 의한 부작용이 있을 경우, 1시간 정도의 유산소성 운동을 실시함으로써 Cr 축적을 극대화시킬 수 있다. 마지막으로, 현재까지 알려진 Cr 보충제의 유일한 부작용은 근육내 Cr 축적과 함께 체수분량 및 제지방질량이 증가하여 체중이 증가하며, 일반적으로 Cr 섭취 초기 3～5일 동안의 축적기에 평균적으로 0.5～2kg의 체중이 증가한다는 사실이다(Haussinger et al., 1993). 향후 Cr 섭취에 대한 다양한 효과와 건강에 미치는 잠재적인 효과에 대하여 많은 연구가 수행되어야 할 것이다.

Abstract

Creatine monohydrate(Cr), a popular, commercially sold supplement in easy is recognized as a relatively safe ergogenic aid(Ransone & Park, 2002). In general, athletes often use Cr supplement for enhancing muscle strength, muscle mass, weight, and quicker recovery. Recent data indicate that athletes may not be using acutely Cr as a sports performance booster per se but instead use Cr chronically as a training aid to increase intense resistance training workouts during off-season(Rawson & Volek, 2003). Several potential mechanisms could be responsible for increased strength power exercise performance following acute and chronical Cr supplementation; 1) the increase of ATP synthesis by Cr supplementation. 2) the increase of energy supply through anaerobic glycolysis because regeneration of ATP from PCr buffers hydrogen ions. 3) hydrogen ion buffering may also facilitate PCr resynthesis following or between exercise bouts due to low pH slowing PCr resynthesis. 4) muscle relaxation time following contraction appears to be shortened following Cr-loading via Ca2+-ATPase activity and rate of cross bridge detachment(Francaux et al., 2000; Harris et al., 1992; Lemon, 2002; Arnold et al, 1984; van Leemputte et al., 1999). Therefore, the resulting increased muscle stores of both Cr and PCr should make it possible to prolong one's maximal effort time and/or shorten recovery time due to an enhanced ability to regenerate ATP. This may provide an additional load for increasing muscle strength and hypertrophy. However, the content of muscle Cr is depending on method, dose and time of Cr supplementation(Ziegenfuss et al., 2002; Sora et al., 1994; Preen et al., 2003). The time of Cr supplement that has each different Cr dose is divided into three phases; First, the ingestion with Cr 20g/d (4×5g, 2-3h interval)for 5-6d, called loading phase. Second, after 5-6d loading phase, ingestion with 2g /d for 4-6 weeks, called maintenance phase. Third, after maintenance phase, no ingestion with Cr for 3-4 weeks, called wash out phase. As the method of Cr supplementation, Cr supplemtation(4×5g, for 5-6d) with simple carbohydrate(CHO) ingestion(4×1g/kg in body weight) or combined protein and simple CHO ingestion(4×50g protein+50g CHO). Otherwise, if somebody has any side effect on ingestion with simple CHO, either low intensity of aerobic exercise spending 1h may increase Cr content in muscle. In the last time, the only reported side effect related Cr supplementation appears to be an increase in total body mass, probably due to an increase in intracellular water content and increase lean body mass. In general, body weight will be increase about 0.5-2kg during initial 3-5d Cr ingestion(Haussinger et al., 1993). In the future, additional research involving Cr supplementation should determine a various effect on health related issues.

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