The Top Reasons to Include Creatine in Your Fitness Routine

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.

All about protein powders

Throughout a heavy weights session or intense cardio session your muscles will be forced into protein breakdown mode as their tiny fibres tear under the strain. Your body splits amino acids into energy or uses them to synthesise new proteins. Following training, taking on extra protein is how you can aid your muscle growth. When those muscle fibres are broken, they need to be rebuilt bigger and stronger and that’s what whey is for. There are rather a few types of whey powder available but what’s what when there is so many to choose from?  There are hundreds of type of protein out there so we are going to narrow it down into the best sellers and most popular.

Whey Protein

Standard whey is an essential part of any training routine. It delivers your muscles with protein and amino acids, which serve as building blocks for increased the muscle growth and definition you desire. Normal why is mostly used pre-workout. Whey also increases release of anabolic hormones, which can stimulate muscle growth, such as Insulin, which is why you will see why being the number 1 choice as a post workout meal.

Casein

Derived from milk casein is often the choice of protein when it comes to bedtime fuel. Casein isn’t used after a workout because it is a slow release protein. Athletes and sports enthusiasts alike enjoy using casein for it’s slow release properties so their muscles stay ‘full’ and get a constant supply of essential amino acids through the night. It is higher in calcium and can also help to aid in fat loss and promotes lean muscle mass. Used as part of a carefully worked out diet plan casein protein is a real essential player.

Whey Isolate

Isolate is usually a favourite post-workout shake because it is protein in its purest form. Isolate is often combined with a fast acting carb such as maltodextrin or vitargo to shuttle it to your muscles faster. Good quality isolates contain roughly 90% protein, or higher. Whey isolate mix’s contains less lactose and fat, and contains less fillers. You will find when you mix isolate it will blend much better and dissolve almost effortlessly.

Soy Protein isloate

A favourite amongst both vegetarian and vegan soy protein proves that you can still have a great protein intake without giving up your love of an animal products free lifestyle. Soy Protein Isolate is made from defatted soy beans adopting a stringent process which removes a vast majority of the fat and carbohydrate content. The resulting product yields over 90% protein content with minimal fat and carbohydrate, whilst being completely free of lactose. Soy contributes to the growth and maintenance of lean muscle mass.

No matter what your goals are there is a protein powder for you! Now you have the low down on the best protein for before, during and after a workout!