Creatine is one of the most widely researched supplements. There are many types of creatine supplements available today which help to support your exercise performance so that you can continue to train at an optimum level for the entire duration of your workout, by slowing down the depletion of creatine stores.
To maximise your results and efforts in high intensity training, your muscles require high levels of energy. High intensity exercise is generally anaerobic, meaning the strategy is short intense bursts of exercise with short recovery periods. For this, your body depends on alternative energy sources instead of oxygen – this is when ATP comes into play. With more energy readily available, you can make every rep count.
Creatine is a non-essential dietary compound that is found naturally in foods like meat and fish. It is also produced in small quantities (1-2g) within the body (in your liver) and stored in your muscle cells, where it is used to power short bursts of high intensity muscle contraction.
There are several common creatine myths – MaxiNutrition approach some of the most common surrounding creatine supplements and put them to bed. Read more.
As a compound that is already naturally made in the body, some people question why you would want to supplement additional creatine into your regime. Creatine is only made in small amounts in the body and it’s excreted daily, which is one of the reasons why creatine is supplemented. Gym goers often prefer stores to be saturated, as they deplete quickly during exercise.
The compound creatine is produced naturally in the body by amino acids; however, it is only produced in small amounts, usually around 1-2g, and is also excreted daily. With natural stores minimal, the little creatine available is rapidly depleted during exercise. This is why some gym goers supplement creatine into their regime to boost their creatine stores.
Your muscles creatine stores deplete rapidly during high-intensity exercise. Supplementing creatine pre-workout can help to slow down depletion and increase your exercise performance so. Post-workout supplementation helps to replenish the stores that have been used up during exercise.
It’s important to maintain levels of creatine in the body because the compound depletes rapidly during exercise,. Supplementing creatine can help to prolong depletion when 3g of creatine is consumed daily. Here, we look at how creatine is made, both internally and externally.
In certain instances, the supplement creatine can support your exercise performance and prolong creatine depletion. It can be taken in either a tablet or powdered form. The powder is often mixed with a high-sugar sports drink or can be mixed with other ingredients to make a shake. As part of a shake, creatine can be made up during the day as a lean snack to replenish your muscle creatine stores.
When your training consists of repeated short bursts of intense exercises, your body requires a lot of energy to prevent premature exhaustion. This is because your body’s muscle stores in energy decline rapidly during this type of exercise, which causes your muscles and body to feel fatigue. Naturally produced creatine is excreted daily from the body. The aim of creatine supplementation is to help build up your creatine stores in the muscles to support your exercise performance and prolong depletion.
Your body naturally produces creatine with three amino acids: glycine, methionine and arginine. However, it is neither produced or stored in large amounts naturally. During exercise, especially high intensity training, creatine stores deplete rapidly. Creatine monohydrate can be supplemented into your routine to help increase physical performance during short term, high intensity activity and prolong depletion.
Creatine is an amino acid that is naturally produced in the body. It is also found in animal proteins – including meats and fish. During exercise your muscle creatine stores deplete rapidly As a supplement, creatine can be used to support workout performance and prolong depletion; similarly, protein can also help to aid the muscles we utilise at the gym when consumed pre and post workout.
Stacking on size can be fairly straight-forward – up your calorie intake and increase your weight on the bar in the gym. A calorie surplus is vital, but your diet should still be clean and comprise of the three main macronutrients: carbohydrates, protein and good fats. Your protein levels in particular, need to remain high, especially if you plan to take your fitness to the next level and build muscle mass.
Many vegans ask the question: is Creatine vegan friendly? The simple answer to this question is yes, it is. Creatine is naturally produced in the body, and is made from methionine, glycine and arginine, which are the building blocks of protein.
In men and women, the full benefits of creatine are realised in the long term, not the short term. Creatine is depleted during exercise, especially high intensity training. This is why alongside high intensity training, creatine supplementation can be used so that your muscles can store a sufficient amount to support exercise performance, when 3g of creatine are consumed per day.
Any workout requires a significant amount of energy – and high intensity training is no exception. In fact, high intensity workouts require energy levels to be high so that your performance isn’t limited. Creatine can be supplemented into your routine to help, particularly during high intensity repeated bouts, like weightlifting, when 3g of creatine are consumed per day.
High intensity training requires a significant level of energy. The training is intermittent, meaning that it involves very intense bursts of exercise with short periods of less intense activity, or complete rest. Energy levels need to remain high to improve your workout intensity performance. This can be difficult if you are also cutting calories to lose fat, as a calorie-deficit diet can leave your body craving energy.
Creatine is one of the most highly researched sport supplements on the market, and is incredibly popular with strength athletes and body builders alike for its capacity to help increase successive bursts of high intensity exercise like weight lifting.
From a review of research conducted in this area, creatine supplementation durations range from 5 days - 6 months, all of which have shown positive changes, with a strength-related training and supplementation cycle typically lasting between 6-12 weeks