Creatine benefits for all athletes. Discover why those with high-volume training and certain dietary preferences should supplement with one of the most cost-effective options available.
Creatine is a basic fuel source for ATP (or energy in the body for shorts burst, also known as anaerobic power). It supplies the type 1 muscle fibers (fast-twitch) with immediate energy which helps prevent premature muscle fatigue. Whether you are an athlete looking to pump out more reps, sprint faster, or engage in whatever high-intensity reaction your sports requires, supplementing with creatine monohydrate can be your ticket to breaking through plateaus in training. Research conducted in Italy on sprinters show that creatine monohydrate supplementation helps to prolong the time during which the maximal rate of power output could be maintained. Jumpers and Sprinters improved their first 30 seconds of performance by 10%
Creatine In Your Diet
Creatine-rich foods are exclusively meat and fish, but we would need to consume about 500 g of raw meat or fish daily for an athlete to ingest the optimal amount of creatine. Along with a protein-rich diet athletes will benefit from taking a creatine supplement can help your muscles build phospocreatine stores. Vegetarians and vegans will also tremendously benefit from supplementing with creatine, because they do not get any dietary source. Doctors often find that their creatine levels in their blood plasma are very low. In a study conducted in Canada on 19 vegetarians supplementing with creatine, the study showed the vegetarians who supplement with creatine saw improvements in their overall bench press and high volume training. They also found higer muscle concentrations of creatine and phosphocreatine.
Creatine and Recovery
Supplementing with creatine can equate to quicker ATP re-synthesis. This process will allow you to train at a higher frequency. With increased frequency you are able to stimulate the muscle fibers which will spark growth. The increased recovery rate that creatine will provide the muscle cells may also allow for less rest time between high volume training days. If you are someone who commonly takes time off from the gym due to muscle soreness you may benefit from supplementing as well.
Creatine and Brain Functioning
An Australian research project showed supplementing with creatine can improve brain functioning and productivity, particularly improved short-term memory. Fourty-five vegetarian and vegan subjects (chosen as their intake of creatine was negligible) took five grams per day of creatine for six weeks. After this period, all subjects were assessed on non-verbal intelligence and verbal memory capacity. It was found that subjects who took creatine rather than the placebo exhibited improved short-term memory, and were better able to problem solve under time constraints.
Creatine also acts a neuroprotectant, an agent that increases the survival of nerve cells to environmental insults. Researchers Wyss and Schulze determined that creatine is thought to enhance the brains ability to survive the metabolic and physical trauma associated with some nuerodegenerative disorders.
Creatine is one of the least expensive but most cost effective supplements for muscle-building and sports performance, so even with a tight budget it is something to consider adding to your plan. The ABOUT TIME flavorless creatine monohydrate can be added to any beverage and costs $9.99 for 50 servings per container. If you do decide to utilize it in your program be sure to research and/or consult with a sports nutritionist, if possible, to determine the proper usage for your performance goals.