Creatine is like the popular guy at a party. He’s turning heads, the focus of conversations, and everyone wants a piece of him. Here is why creatine, a rising superstar in the sports nutrition world, should be part of your fitness routine.
What is Creatine?
A naturally-occurring molecule in the body, creatine stores high-energy phosphate groups in a form called phosphocreatine. When you undergo stress, phosphocreatine discharges energy to the cells to help them function optimally, as well as benefiting the bones, muscles, liver, and brain. Now you are starting to see how a creatine supplement can enhance your sports performance by increasing strength levels, building muscle mass, and more.
Boost Strength & Intensity
Looking to boost your strength or worried you’ve peaked during your interval training? If so, creatine might be what takes you to where you want to be regarding strength.
A recent study found that taking creatine can help build phosphocreatine to provide you with intense bursts of energy that rocket you through powerful training sessions that include heavy lifts with fewer reps. A creatine supplement can be what elevates you to the next level in your strength-building routine. It can provide you the intensity you crave while training too.
Furthermore, creatine, stored in the muscled as a phosphate have been shows to replenish ATP, which is utilized by the body as short-lived form of energy. In short, the higher the levels of creatine phosphate in the body, the higher the levels of ATP, and ultimately the more energy available for quick release; sprinters and powerlifters are two types of athletes that can massively benefit from the increased ATP.
Build More Muscle with Creatine
Consuming creatine can aid protein in building muscle mass. Researchers at Washington State University found that people who included creatine in their fitness regime gained muscle mass and strength in myogenic satellite cells, which help recreate and maintain skeletal muscle. Many athletes recommend creatine when weight training and bodybuilding because of how quickly it forms muscle mass.
Increase Lean Body Mass
Research results consistently point to creatine’s inherent lean mass building properties. Although a bulk of the research confounds its potency because of water weight gains that also occur with taking this type of supplement, creatine does appear to have at least a minor role in improving lean body mass.
Creatine and Hydration
While creatine increases exercise performance and aids the body effectively, as outlined above, these increases can be offset by dehydration. Therefore, you should drink 8-10 glasses of water a day when taking a creatine supplement to get the best effects. Also, while creatine is effective for many athletes and in many fitness scenarios, it does not work for everyone.
The benefits of creatine in improving performance during high-intensity activity continues to make it a favourite of many seasoned bodybuilders, powerlifters, and people in other intense training situations.