Creatine and Athletic Performance
What is it?
Creatine is an amino acid that is found in the brain and the body, more specifically in skeletal, cardiac, and smooth muscle. It is responsible for producing energy in the muscles in the form of phosphocreatine, which is then converted into ATP- the energy currency of the cell. The body produces a small amount of creatine (about 1 gram per day) from the amino acids’ methionine, glycine, and arginine.
Creatine in the diet
Creatine can be found in red meat, such as beef and steak, and small traces are present in fish and chicken. Once an athlete has optimized their diet to support their performance, then creatine can be added for maximum results. Research shows that creatine monohydrate is the most bioavailable source of creatine, and the recommended dose is between 3-5g/day.
What are the benefits of creatine?
Creatine helps the body produce more ATP (energy for the muscles). This increase in ATP (energy) helps with muscle hypertrophy, muscular strength, and endurance. All these benefits can lead to better athletic performance. Creatine can also aid in muscle recovery. Research shows that creatine is most beneficial for power-based sports like basketball and hockey, where short and intense bursts of energy are required. Creatine holds and stores more water in your muscles, which will give you a fuller look.
Who should take creatine?
Creatine is the most well researched supplement and is deemed safe for use. Many studies prove its effectiveness in performance enhancement and building lean muscle mass. Many studies have been published on creatine with subjects 18 year of age and over, and no adverse effects have been found from creatine supplementation. Therefore, if you are looking to increase lean mass, muscular endurance, strength and power, creatine is safe and effective supplement to include in a well-balanced diet.
Are there any risks to taking creatine?
Currently no harmful side effects have been recorded from creatine supplementation. The NCAA and WADA recognized creatine as a permissible supplement, meaning it is on the list of supplements that college athletes are allowed to take. There are always risks when it comes to taking supplements, since the dietary supplement industry isn’t well regulated, and you should always talk with your dietitian and doctor before taking any supplements.
What are safe brands?
Here are some 3rd party tested, and inexpensive brands:
Written By: Yoan Roussinov-Queen University Graduate,Fueling U Intern