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Creatine is a non-essential dietary compound, it's created in small quantities in the liver and is naturally found in foods like red meat and fish. Creatine is stored within your muscles and is used to produce Adenosine Tri-Phosphate (ATP). ATP stores are particularly important in anaerobic exercise, as they provide your body with an energy source which doesn't require oxygen to be used.
But what does that mean for you and your training? Creatine powders provide the user with the ability to increase their training volume and load during short bursts of high intensity exercise when a minimum of 3g are consumed per day. This is helpful in any high intensity sport, such as football, boxing, rugby, tennis or hockey.
Let’s think about the exercises you perform. In your sport, the number of times you are required to perform short bursts of high-intensity exercise (sprinting, jumping, pushing or pulling) is higher than you may realise. Like the sprinter, continuous repetition of these will eventually cause fatigue, leading to stopping or a performance reduction. Creatine is a supplement that may help you do more but what is it, why should you use it and how can you use it to take your performance to the next level?
Based on scientific research, Maximuscle recommends a typical creatine supplementation cycle. The typical cycle lasts between 6-12 weeks before taking a break from the consumption of creatine for a period of 2-4 weeks. There are two supplementation phases that can be used during this cycle, both providing positive changes to strength related exercise, which are the loading phase and the maintenance phase.
This method is suited to those that want results for muscle strength & power.
Consume 5g of creatine powder, 4 times throughout the day for 5-7 days followed by the maintenance phase.
This method is often preferred for a longer term supplementation plan.
Consume 3-10g per day across 1 to 3 servings.
Creatine is an effective and easy-to-use supplement that can make a real difference to your high intensity workouts and sporting performance, so give it a go with our Strength & Power range of products. You could also try our Protein range to help aid muscle growth.