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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Creatine is a popular supplement known for its ability to enhance athletic performance. Explore how creatine works and its benefits for athletes.
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Creatine is a naturally occurring compound found in muscles, primarily in the form of phosphocreatine, which serves as a rapid energy source during high-intensity exercise.
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Creatine supplementation increases phosphocreatine stores in muscles, allowing for faster regeneration of adenosine triphosphate (ATP), the body's primary energy currency.
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Creatine supplementation has been shown to increase strength and power output, enabling athletes to lift heavier weights and perform explosive movements more effectively.
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Creatine promotes muscle protein synthesis and cell hydration, leading to greater muscle mass and size over time, especially when combined with resistance training.
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By buffering lactic acid buildup, creatine supplementation delays muscle fatigue during high-intensity exercise, allowing athletes to sustain performance for longer durations.
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Creatine may aid in faster recovery between bouts of exercise by reducing muscle damage and inflammation, enabling athletes to train more frequently and with greater intensity.
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Emerging research suggests that creatine supplementation may also benefit cognitive function, improving memory, concentration, and reaction time, particularly during exhaustive exercise.
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Creatine is generally considered safe when used as directed, but some individuals may experience gastrointestinal discomfort or water retention. Adequate hydration is crucial.
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Creatine is a well-researched supplement with proven benefits for enhancing athletic performance, including increased strength, muscle growth, and high-intensity exercise capacity. When used appropriately, creatine can be a valuable tool for athletes striving to optimize their training and achieve peak performance.
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