The sports supplement market is a dominant player in the fitness industry whether you are a weekly workout warrior to an elite athlete. The bad news is many supplements are not backed up by science to assist you in your goals. There is good news though as there are a few though which have been supported by research to be effective, creatine being one of them.
Creatine is naturally found in your muscles in the form of creatine phosphate. Creatine aids rapid ATP synthesis. This form of energy is needed for short term, intense forms of exercise. Generally, the more creatine phosphate in the muscle the higher the intensity you can train. High intensity training increases the amount of muscle which as a result improves your performance. Meat and fish are good sources of creatine, but your body can also product its own creatine. Athletes who are sprinters or weightlifters are two examples of sports which may benefit from creatine supplementation. These sports require short bouts of high intensity and then periods of rest. Creatine may assist in recovery during the periods of rest.
There is good news for those who are into endurance running. As research suggests using creatine supplementation may improve increased protein synthesis, thermoregulation and glycogen storage. Creatine monohydrate is the best form of supplement to choose if possible.
A typical creatine loading protocol is 20g of creatine a day divided by 4 doses spread across the day and repeated for 5-7 days. After this loading phase a maintenance dosage of a single 3-5g should be taken. It is best to take a creatine supplement with a form of carbohydrate as this stimulates insulin release which is the key hormone needed to take glucose into your cells including the muscle cells. This strategy has been shown to increase the amount of creatine in your muscle by around 20% and as a result improving sports performance.
A negative is creatine buddies with water and 1-2kg weight gain in water can be a side effect. In terms of safety is it is a safe supplement to take. Cramping, gastrointestinal problems and muscle injuries which previously thought to be a negative effect of this supplement have now been largely dismissed. If you have pre-existing kidney problems this supplement may put unwanted additional protein load onto your kidneys, and it is wise to consult your GP before taking creatine.
Take home message: Creatine may provide the additional factor to improve your performance. It is important to remember that creatine alone will not provide you with results if your baseline nutrition, training and recovery are not optimal. If in doubt send me a message and I can make sure you are on track to the results you want to achieve.
