CREATINE
Boosting Athletic Performance
A natural compound found in the body, primarily in muscles, and commonly used as a supplement to enhance athletic performance. Its effectiveness and safety have made it one of the most studied and widely used supplements.
What is it?
An organic acid produced from amino acids and stored in muscles as phosphocreatine. Its primary function is to regenerate adenosine triphosphate (ATP), the energy source used during high-intensity, short-duration physical activities.
How much should be consumed?
The standard dosage is about 3-5 grams per day. Many athletes opt for a "loading phase," where they consume 20 grams per day for 5-7 days, followed by a maintenance dose of 3-5 grams (Kreider et al., 2017). However, a daily intake of 3-5 grams is effective for most people without the need for a loading phase.
Another option is to take 0.1 g per kilogram of body weight for 3 weeks, followed by 2 weeks of no supplementation.
Training Benefits
Creatine increases the availability of ATP, allowing for more repetitions or higher intensity during strength and power training. This results in increased strength and muscle mass over time (Hackney et al., 2008). Additionally, creatine enhances recovery between sets of intense exercise (Baguet et al., 2009).
Another benefit is improved performance in high-intensity activities, such as sprints or weightlifting. Several studies have shown that creatine supplementation can enhance performance in sports requiring explosiveness and power (Buford et al., 2007).
Creatine Supplementation
Creatine is commonly available in powder form but can also be found in capsules and tablets. It's important to choose a creatine monohydrate supplement, specifically creapure, which is the most researched and effective form.
Advantages of Supplementation
Proven effectiveness: Creatine is one of the most studied supplements, with numerous studies supporting its efficacy.
Convenience: It mixes easily with water or sports drinks.
Performance improvement: Creatine’s effects are rapid, allowing athletes to notice improvements in a short amount of time.
Adverse Side Effects from Excessive Consumption
Some individuals may experience mild side effects, such as gastrointestinal discomfort or water retention. It’s important to note that those with pre-existing kidney conditions should consult a doctor before beginning supplementation (Schoenfeld & Aragon, 2018).
Additional Benefits
Some studies suggest that creatine may have positive effects on brain function, especially in situations of fatigue or sleep deprivation (McMorris et al., 2007).
Conclusions
Creatine is an effective and safe supplement for enhancing athletic performance, especially in high-intensity, short-duration activities. As always, it is advisable to consult a healthcare professional or nutritionist before starting any supplementation regimen.
References
Baguet, A., et al. (2009). The effects of creatine supplementation on performance during high-intensity exercise. Sports Medicine.
Buford, T. W., et al. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise performance. Journal of the International Society of Sports Nutrition.
Hackney, A. C., et al. (2008). Effects of creatine supplementation on strength and body composition in men. Journal of Strength and Conditioning Research.
Kreider, R. B., et al. (2017). ISSN exercise and sports nutrition review: research and recommendations. Journal of the International Society of Sports Nutrition.
McMorris, T., et al. (2007). The influence of creatine supplementation on cognitive performance. Journal of Sports Sciences.
Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? The Journal of Sports Medicine and Physical Fitness.