Creatine Supplements

Creatine supplements are a great way to support natural strength and power by boosting one of the body's own energy pathways, the phosphocreatine energy system. This valuable tripeptide can enhance ATP regeneration, in the absence of oxygen, which is no small task, supporting explosive power. Creatine supplementation is beneficial for exercises lasting up to three minutes, though likely becomes more beneficial the shorter the duration of the work, such as sprinting or power-lifting. This is because the phosphocreatine energy system is depleted quickly, before glycolysis begins to take the reigns of ATP generation. Creatine has also been demonstrated to reduce recovery time between sets.

 

Some creatine formulas are designed to quickly increase muscle size, and are often loaded with high-glycemic carbohydrates to trigger insulin release, which drives creatine into the muscle, while others are blended with metabolic enhancers for women

 

There are many types of creatine supplements available, such as monohydrate, nitrate and ethyl ester. The difference being creatine is joined to another molecule, offering another set of benefits. For instance, the 'nitrate' in creatine nitrate supports the production of nitric oxide. Nitric oxide assists with blood flow to muscle tissue and may boost performance, while it can certainly enhance the muscle pump experienced after weight lifting.  

 

If you're looking for ways to boost performance, improve muscle size fast or support recovery, creatine supplements are the way to go.

 

References

 * Lanhers C et al. Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Medicine. 2017 Vol 47 p.163-173

* Cooper R et al. Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition. 2012 Vol 9;33

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