Creatine Supplementation: Can it Improve Performance?

Short answer: Yes.

 

(read on)

 

Creatine is one of the most widely used supplements among athletes, and for good reason. Personally, I don’t believe in wasting money on supplements (no magic pills or quick fixes here, hard work and consistency trumps all), but creatine consumption is something I always include in my daily routine. Why? Because it is effective, especially when it comes to resistance training adaptations. Now is creatine going to magically build your muscles over night? Uhh, no. But, it is proven that creatine can increase maximal strength, power and lean body mass (in both trained and untrained populations).

 

What are the benefits of taking creatine?

Benefits of creatine supplementation can include resynthesis of ATP, which can help increase intensity during training, prolong max effort and recovery times during training and reduce muscle cramps. Through muscular boosts, it may also help with short bursts of speed, power and energy. Essentially, supplementing will promote regeneration of ATP and these improvements can increase performance and training adaptations — so why not?

 

 

 

How much should I take?
  • Typical creatine loading dose of 20 – 25g for 5 days (or .3g/kg body mass), followed by maintenance dose of 2g/day.

 

  • Without loading dose, it just takes longer but isn’t exactly necessary.

 

  • Keep in mind that then a “wash out” phase should last for a month where there is no supplementation.

 

 

Some people do experience abdominal discomfort, which is why I personally skip the loading dose and include a wash out phase during lower intensity training blocks.

I get asked a lottt about supplements I take. And my best advice is to stick to the basics and don’t overcomplicate things. Hopefully this sheds some light on the subject.

 

Happy training friends!

 

 

Nat

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