For which sports is creatine useful? | Creatine

For which sports is creatine useful?

Creatine is an important supplier of energy in our muscles and is produced to a certain extent by the body itself, another part we take in through food (e.g. highly concentrated in fish and meat). Creatine provides energy especially for short, vigorous efforts by supplying phopshat groups for the conversion of ADP to ATP. ATP is the fuel of our body.

Creatine is therefore mainly recommended for short but intense forms of exercise, such as weight training, speed training and, to a certain extent, endurance training.There are studies that show that proper creatine supplementation in strength athletes, but also handball players, or football teams, improvements in strength/musculature have been measured. Creatine causes an improved energy supply and thus strength performance of the muscles, this can enable a more intensive training, which then leads to an increase in muscle mass. Without appropriate training creatine shows no success.

In addition, there is a water retention in the body, so it can lead to weight gain. On the one hand by the increased muscle mass, on the other hand by water retention. Sports in which a low body weight is sensible, long endurance performances such as marathon or racing bike, are therefore less supported by creatine supplementation.

Creatine as a food supplement

As a dietary supplement it is said to increase performance and also play an important role in muscle building. The special thing about creatine is that, compared to ATP (adenosine triphosphate), it can be stored directly in the muscle and thus provides energy directly when stress occurs. See also

  • Creatine and muscle building
  • Creatine Monohydrate

Among strength and fitness athletes, creatine is considered an effective means of generating mass gains in a short time.

Above all, supplement manufacturers really advertise their white powder. But whether creatine is really so effective and a high intake or dosage is not perhaps even dangerous to health, is not entirely clear. When taking creatine, more energy is provided to the muscle, so that it can then lift more weights during training.

The aim of the intake is to increase the storage of creatine and creatine phosphate. Three grams of creatine daily already lead to an increase in creatine concentration of 20%. The timing of the creatine intake also plays a role.

Creatine should always be taken when insulin sensitivity is at its highest. This is in the morning or directly after training, and therefore you should start taking creatine either early in the morning or directly after training. However, if you take creatine in the morning, you should make sure that it is a non-training day.

On training days, it is preferable to take creatine immediately after training. Since creatine is not exactly cheap, the powder form is a good choice. As an alternative, there are creatine capsules, which are dosed to one gram and thus facilitate controlled intake.