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Creatine and training

Posted 211 Days Ago in: Training


Creatine is a supplement that is used by weight lifters and athletes in order to increaser their performance levels, especially when it comes to high intensity interval training (HIIT) and resistance training. It pulls water into the muscles and has been shown to increase people’s size, but there is no use in taking it and then not putting in the effort in the gym or on the sports field as you will quickly lose that water weight. The thinking behind why creatine is essential for performance is that it also assists with explosive power and if you are able to lift those one or two reps more at a higher weight every time you train then you will indeed see bigger gains, because of the overall effort that you’re putting in.


Although creatine naturally occurs in red meat, poultry and fish, studies have shown that creatine supplementation alleviates the intrinsic burden of producing creatine naturally. Supplementation reduces the expected increase in homocysteine after intense exercise and may be a reason why creatine is seen as cardioprotective around the time of exercise.


But more on that later…


Right now, we’re going to take you through evidence that shows how creatine is used to increase the intensity of exercises, mainly for younger people aged 18 and older, and how it does indeed increase muscular strength, power and performance. 


Creation for Performance


General Performance


Creatine is used by many athletes and weight lifters because of the increase in strength that they experience.


Because it isn’t a steroid, it is largely safe to use and can aid everyone from untrained individuals to regular gym fanatics who want an extra boost or want to see quicker results.


Creatine is regularly used by many different people: from untrained individuals to athletes, and its impact differs according to who is taking it and how that person individually responds to it. You will only know if creatine works for you if you try taking it and see your results. A study examined the effects of creatine supplementation on muscle strength in conjunction with resistance training in non-resistance-trained males utilizing strategies previously reported in the literature to help optimize muscle creatine uptake. The results indicated that creatine supplementation can increase muscle strength, with a training plan in place, but only in subjects whose estimated creatine uptake and body mass are significantly increased; the greater the creatine uptake and associated body mass changes, the greater the performance gains.


A meta-analysis of 22 studies reviewed, proved that the average increase in muscle strength following creatine supplementation plus resistance training was 8% greater than the average increase in muscle strength following placebo ingestion during resistance training that clearly shows that creatine is, in fact, effective to enhance your performance and ability to lift more per set.


Similarly, it speaks a lot to weight lifters as well as after creatine supplementation they saw a 14% average increase in weightlifting performance during resistance training. Thus, there is substantial evidence to indicate that creatine supplementation during resistance training is more effective at increasing muscle strength and weightlifting performance than resistance training alone, although the response is highly variable. This variability is further seen when comparing older people to younger people.


Creatine and Older People


Much of the studies and research are centred around young athletes and young people in general and that is why another study wished to look at the impact of creatine supplementation for resistance training in middle-aged and older men. It was seen that resistance training alone significantly increased muscular strength and added muscle mass with no additional benefits from creatine supplementation.


Creatine and Highly Trained People


There is also a difference between relatively untrained people and highly trained collegiate football players. A study suggested that creatine monohydrate in any amount does not have any beneficial ergogenic effects in highly trained collegiate football players. However, a proper resistance training stimulus for 10 weeks can increase strength and fat-free mass in highly trained athletes.


It appears then that the impact of creatine supplementation and resistance training for everyone differs and that some people may respond differently than others. Also, it must be noted that resistance training, on its own, is normally more than enough for people who are on a proper diet consisting of enough protein and training regularly.


Is Creatine Safe To Use?


Creatine, in short, is safe to use and supplement training with.


Creatine is not a steroid and can be found naturally occurring in red meat, poultry and fish but the reason that people supplement with it is that it is easier than having the body utilise this natural creatine itself. As stated before, the reduction is the expected raising of homocysteine levels through supplementation is one of the reasons that creatine is viewed as cardioprotective.


There are minimal side effects when it comes to creatine, being reports of nausea and possibly diarrhoea but this could also be linked to the intensity of the workout and how much creatine you have taken, as you should aim to only take 5g a day.


Another positive is that no evidence supports the concept that creatine supplementation either hinders the body's ability to dissipate heat or negatively affects the athlete's body fluid balance. Controlled experimental trials of athletes exercising in the heat resulted in no adverse effects from creatine supplementation at recommended dosages.


Creatine supplementation has, in the past, not been recommended to people who have diabetes as there was a belief that it negatively affects kidney function but a recent study has found that it does not affect kidney function in type 2 diabetic patients, opening a window of opportunities to explore its promising therapeutic role in this population.


All-in-all, creatine is safe to use as a supplement when training and wanting to increase performance levels. You may experience a few minor side effects, depending on your own individual response, but it is widely regarded as safe to use and one of the leading supplements that aid athletic performance, especially in younger individuals who experience greater benefits from creatine usage than older individuals.


Anything for performance enhancing isn’t normally necessary and is normally used so that people can reach their goals, in this case building muscle, quicker. With a dedicated training regime and a strict diet that is based around your goals you should see results without the need for creatine. Although this may be, it shouldn't deter you from taking creatine. Creatine is safe to use and is used specifically for enhancing general performance and being able to train harder than usual.



Creatine Training Fitness Gym


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