Creatine is a natural compound found in the body and certain foods, primarily red meat and fish. It plays a crucial role in providing quick energy for high-intensity exercise by replenishing ATP levels in the muscles. Supplementing with creatine increases its concentration in the body by up to 30%. Creatine monohydrate is the most researched and effective form of creatine supplement. The recommended dosage is 3-5g per day, although smaller doses are equally effective over a longer period. Creatine supplementation is safe for healthy individuals.
Here’s how creatine supplementation benefits different types of sports:
1. Power and Strength Sports: Creatine enhances muscle mass, strength, and performance during resistance training. It is beneficial for sports like 100m and 200m sprints, weightlifting, powerlifting, and sprint swimming.
2. Intermittent Sports: Creatine improves performance in sports involving intermittent high-intensity exercise, such as soccer, football, and basketball. It enhances measures like repeated sprint speed and jump height. The positive effects of creatine on laboratory-based power output and speed may not always translate to field-based sports performance.
3. Endurance Sports: The benefits of creatine supplementation decrease as exercise duration increases. In endurance sports, where high-intensity bursts are less critical, most studies show no significant advantage. Creatine supplementation does not enhance adaptations to endurance training. The increase in body weight associated with creatine supplementation could be problematic in endurance sports, as it increases energy requirements and power output. However, there may be limited scenarios where creatine supplementation could be beneficial, such as sprint finishes or climbs that require high power output or speed.
In summary, creatine supplementation has proven benefits for power and strength sports, intermittent sports, and limited scenarios in endurance sports. The increase in muscle mass, strength, and quick energy production make it a valuable supplement for athletes in these domains.
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Creatine is a precursor to the bio-energetic fuel creatine phosphate, which replenishes cellular ATP (adenosine triphosphate) levels during maximum intensity contractions.
Supplementing with creatine can increase levels of creatine phosphate in the muscle improving work output capacity, power, recovery and muscle hydration.
- It’s the perfect non-stimulant pre-workout designed to increase workout performance, muscle pumps, and recovery.*
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