Supplement Saturday
A supplement that will give you the edge over the competition and it won’t cost you a fortune!
Creatine was discovered in 1832 when Michel Eugene Chevreul extracted it from meat. The name Creatine was derived from the Greek word for Flesh (kreas). It wasn’t popularised in supplemental form until the 1990’s when many Olympic Gold-medallists credited creatine as being a big part of their success.
What we know about creatine is that 1 g/day can be synthesised by the body from arginine, glycine and methionine. And, approx. 1 g/day will be consumed through meat products also. Therefore, people consuming a diet with meat products consume more creatine than vegetarians.
During high-intensity exercise, phosphocreatine is broken down into a creatine and a phosphate molecule. The phosphate molecule then binds to an Adenosine Diphosphate (ADP) molecule which then becomes Adenosine Triphosphate (ATP). ATP is used to power muscle contractions and is considered your energy currency in the body as it runs many other tasks that require energy.
Phosphocreatine levels decrease rapidly after exercise which then leads to fatigue. If we were to use Phosphocreatine when starting an activity, it will enhance performance and recovery giving you the edge you need over the competition.
Even though Omnivores get good amounts of Creatine. Its been found that supplementing with creatine will;
(Branch, 2003; Kreidner et al., 2017)
These benefits will improve your anaerobic performance. However, supplementing creatine doesn’t seem to offer the same benefits for aerobic exercise performance.
Creatine Monohydrate is the most bioavailable form of Creatine. The German company @creapure have been recognised as having the best creatine on the market and you will find their product in many other company formulas.
Dosing:
Dosing creatine has been found best to start with higher dosages to begin with at 15-20g (mixed with 150ml of water) a day for the first week, followed by 3-5g (with water) each day indefinitely.
CAUTION
Not everyone reacts the same way to supplementing creatine. It can cause Nausea, Irregular heartbeats, Stomach cramps and more. Very few people do get complaints with creatine, and if they do, they should stop supplementing immediately.
I think Creatine is must for anyone trying to improve their gym workouts, recovery times and physiques. Additionally, even more important for vegetarians who don’t eat meat products. Its been found in multiple studies that conducted muscle biopsies that their is 10-26% less creatine concentrations in vegetarians to omnivores.
Take your training to the next level by supplementing with creatine. You will notice the improvements within the first week. Please tag anyone in this post who needs to know about these gainzzzz
Article Written by
Mitchell Potts
Level 2 Senior Coach, naturopathy student and transformation expert
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