Should you take creatine?

Should you take creatine?

Wednesday 1 May, 2024

What is creatine?

Creatine monohydrate is a naturally occurring compound primarily found within skeletal muscles Creatine as a dietary supplement can increases muscle performance during short-duration, high intensity resistance exercises that reply on the phosphocreatine cycle for energy Creatine when combined with resistance training has an increase muscle strength and lean mass

Who would it benefit?

Those who part-take in activities that requires fast and intense muscle contraction, lasting no greater than 10 seconds. Such as short sprint races and heavy weight training

Dosing of creatine

Studies have shown that intramuscular stores of total creatine and phosphocreatine can be increased by supplementing with oral creatine monohydrate for 5 to 7 days with a dose of 20 to 25 grams per day (taken in 5g doses across the day)Following this, stores can be topped up with daily doses of 3 grams per day However, creatine can be consumed by eating animal products like red meat and fish

Potential ergogenic benefits of creatine supplemetation

Increased single and repetitive sprint performance

Increased anaerobic threshold

Enhanced recovery

Greater work capacity & training tolerance

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