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02/07/2020As we have mentioned Whey Protein and BCAAs in the topic of sport supplement, we continue to introduce Creatine, a sport supplement helps to increase muscle mass, strength and exercise performance.
What is Creatine?
Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.
Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance
About 95% of your body’s creatine is stored in muscles in the form of phosphocreatine. The other 5% is found in your brain, kidneys and liver
When you supplement, you increase your stores of phosphocreatine. This is a form of stored energy in the cells, as it helps your body produce more of a high-energy molecule called ATP.
About 95% of your body’s creatine is stored in muscles in the form of phosphocreatine. The other 5% is found in your brain, kidneys and liver
When you supplement, you increase your stores of phosphocreatine. This is a form of stored energy in the cells, as it helps your body produce more of a high-energy molecule called ATP.
Effects on Muscle Gain
It assists many different people, including sedentary individuals, older adults and elite athletes.
One 14-week study in older adults carried out in Canada determined that adding creatine to a weight-training program significantly increased leg strength and muscle mass.
In a 12-week study in weightlifters, creatine increased muscle fiber growth 2–3 times more than training alone. The increase in total body mass also doubled alongside one-rep max for bench press, a common strength exercise. Therefore, these evidences have shown the effects in muscle growh and exercise performance.
Effects on Strength and Exercise Performance
In one review, adding creatine to a training program increased strength by 8%, weightlifting performance by 14% and bench press, compared to training alone
In well-trained strength athletes, 28 days of supplementing increased bike-sprinting performance by 15% and bench-press performance by 6%
One 14-week study in older adults carried out in Canada determined that adding creatine to a weight-training program significantly increased leg strength and muscle mass.
In a 12-week study in weightlifters, creatine increased muscle fiber growth 2–3 times more than training alone. The increase in total body mass also doubled alongside one-rep max for bench press, a common strength exercise. Therefore, these evidences have shown the effects in muscle growh and exercise performance.
Effects on Strength and Exercise Performance
In one review, adding creatine to a training program increased strength by 8%, weightlifting performance by 14% and bench press, compared to training alone
In well-trained strength athletes, 28 days of supplementing increased bike-sprinting performance by 15% and bench-press performance by 6%
Source: ylmsportscience
Dosage
In the first stage of using creatine, we would like to introduce a creatine loading phase. So what is creatine loading phase?
If you eat a regular diet containing meat and fish, your muscle stores of creatine are likely only 60–80% full, this is because creatine amount in food is limited. Therefore, to maximize your creatine stores, using creatine supplement seems to be the best option.
In the first stage of using creatine, we would like to introduce a creatine loading phase. So what is creatine loading phase?
If you eat a regular diet containing meat and fish, your muscle stores of creatine are likely only 60–80% full, this is because creatine amount in food is limited. Therefore, to maximize your creatine stores, using creatine supplement seems to be the best option.
Creatine amount within 1kg of food. Photo: Google
Conclusion
Currently, creatine is one of the most popular and widely researched natural supplements, which is safe and effective. Creatine could be not only applied for athletes, but also intervened for older adults.
In PVF Football Academy, sport supplements such as whey protein, BCAAs and creatine are constantly researched and updated in order to put into practice, in order to enhance performance and muscle growth in young players.
Currently, creatine is one of the most popular and widely researched natural supplements, which is safe and effective. Creatine could be not only applied for athletes, but also intervened for older adults.
In PVF Football Academy, sport supplements such as whey protein, BCAAs and creatine are constantly researched and updated in order to put into practice, in order to enhance performance and muscle growth in young players.
- Trâm Anh/PVF
References
(1) Thomas W Buford, Richard B Kreider, Jeffrey R Stout, Mike Greenwood, Bill Campbell, Marie Spano, Tim Ziegenfuss, Hector Lopez, Jamie Landis, and Jose Antonio, International Society of Sports Nutrition position stand: creatine supplementation and exercise – J Int Soc Sports Nutr. 2007; 4: 6.
(2) Eric S Rawson, Jeff S Volek, Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance – J Strength Cond Res 2003 Nov;17(4):822-31.
(3) C P Earnest, P G Snell, R Rodriguez, A L Almada, T L Mitchell, The Effect of Creatine Monohydrate Ingestion on Anaerobic Power Indices, Muscular Strength and Body Composition – Acta Physiol Scand 1995 Feb;153(2):207-9.
(4) J S Volek, N D Duncan, S A Mazzetti, R S Staron, M Putukian, A L Gómez, D R Pearson, W J Fink, W J Kraemer. Performance and Muscle Fiber Adaptations to Creatine Supplementation and Heavy Resistance Training – Med Sci Sports Exerc. 1999 Aug;31(8):1147-56.
(1) Thomas W Buford, Richard B Kreider, Jeffrey R Stout, Mike Greenwood, Bill Campbell, Marie Spano, Tim Ziegenfuss, Hector Lopez, Jamie Landis, and Jose Antonio, International Society of Sports Nutrition position stand: creatine supplementation and exercise – J Int Soc Sports Nutr. 2007; 4: 6.
(2) Eric S Rawson, Jeff S Volek, Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance – J Strength Cond Res 2003 Nov;17(4):822-31.
(3) C P Earnest, P G Snell, R Rodriguez, A L Almada, T L Mitchell, The Effect of Creatine Monohydrate Ingestion on Anaerobic Power Indices, Muscular Strength and Body Composition – Acta Physiol Scand 1995 Feb;153(2):207-9.
(4) J S Volek, N D Duncan, S A Mazzetti, R S Staron, M Putukian, A L Gómez, D R Pearson, W J Fink, W J Kraemer. Performance and Muscle Fiber Adaptations to Creatine Supplementation and Heavy Resistance Training – Med Sci Sports Exerc. 1999 Aug;31(8):1147-56.