A popular performance enhancing supplement, how can the use of a Creatine supplement help you in the pursuit of improving exercise performance and meeting fitness goals?
First of all, what is Creatine?
Creatine is an organic compound that is used in the body to make ATP (Adenosine Triphosphate). ATP is the primary energy carrier in the body, providing energy for muscle contractions.
Creatine is naturally produced in the body largely by the liver and kidneys from the amino acids.
Creatine generates into phosphocreatine (also known as Creatine Phosphate). This facilitates the recycling of ATP, by converting ADP (Adenosine Diphosphate) back to ATP via the donation of phosphate groups. 95% of the body’s stores are found in skeletal muscle.
Creatine has been historically well researched, and its influence on physical performance is well documented. We can get some creatine from our diet, but mainly through animal protein sources – meat, fish and poultry. Particularly for plant-powered athletes then; the use of supplementation can prove valuable.
So, what are the potential benefits of Creatine Supplements?
Creatine increases the body stores of Phosphocreatine, which helps to create ATP for energy in our cells. ATP is what our cells use initially during bouts of intense exercise, and when we run out of it our body’s cells try to make more. Phosphocreatine levels are depleted rapidly through exercise, so we tire. More Creatine means more ATP can be produced for the quick bursts of exercise, which translates to better performance. It also increases the rebuilding of Phosphocreatine stores whilst recovering.
Research shows that Creatine can help with sports performance such as sprinting, weightlifting and HIIT (High Intensity Interval Training). It is particularly suited to short bouts of these types of quick energy and high intensity exercise rather than endurance sports, as it is effective in enhancing muscle mass and achieving bursts of speed and strength.
Creatine Monohydrate is one of the cheapest and most effective forms of creatine on the market. Supplementing with creatine can help to optimise levels in the body, enabling you train harder, and proving beneficial to strength and power sports and resistance training in the gym.
At Hellenia we stock Creatine Monohydrate PowderConvenient to add in to your routine, mix with milk, juice or your favourite protein drink to consume. Visit www.hellenia.co.uk to browse all of our diet and fitness supplements, for more information, or to order.
References/Studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
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