Second to protein and pre-workouts, creatine is one of the most widely used and discussed nutrition supplements on the market-- and for good reason! It’s a fantastic way to fuel your muscles with additional energy stores to make it through heavy lifts, and comes with the added benefit of retaining water in your muscles to give you that extra swole appeal. The International Society of Sports Nutrition found creatine can increase HIIT performance from 10 to 20 percent. That’s a significant improvement to a workout routine!
The ISSN went on to state the following: "Government legislatures and sport organizations who restrict and/or discourage use of creatine may be placing athletes at greater risk." That is quite the endorsement coming from a scientific organization. Creatine not only helps increase HIIT performance but also helps the body maintain adenosine triphosphate (ATP), which is a major energy source in the body. Having more access to ATP, thanks to creatine, can help with performance at high intensity levels.
According to the ISSN, the body needs 1-3 grams of creatine per day to replenish the body. Creatine can be found naturally in food like red meat and seafood, where 1-3 grams can be found in about a pound of these foods. Eating the proper amount to keep your body’s creatine levels up is difficult. Supplementing creatine is a great way to keep your body’s stores up and to give your muscles additional fuel for heavy workouts. The ISSN recommends 3 grams per day, or a scoop in the morning before you lift.
Another notable fact from the ISSN’s study is that vegetarians tend to have lower creatine stores in their body and they can greatly benefit from adding creatine supplements to their daily nutrition intake.
Other Benefits of Creatine
Other benefits of creatine include a reduced chance of severe injury, particularly in relation to increases in high intensity performance levels and the ability for athletes to handle heavier training. Cramping, muscle tightness, muscle strains, and pulls can also be reduced via creatine supplementation. Another perk from taking creatine is a reduction in gastrointestinal upset, as it helps the body retain water in hot and humid environments.
Creatine will definitely help you perform better in the gym and is a great supplement to help prevent injury. All of our Supzilla locations carry a variety of creatine products and we would love to help you find the product that is right for you!