Let’s start off by saying that, if you did not already know, creatine is not some sort of drug, it is simply a supplement. There are actually quite a lot of people who are under the false impression that this supplement works like a steroid, due to the fact that they may have heard it can improve your performance when training. Which it can, but we’ll get into that later.
Athletes and bodybuilders are the main types of people who are really going to benefit from using creatine due to the fact that this product can help them with certain exercises. These exercises tend to be quite high intensity and short burst, for example, an athlete would find that jumping or sprinting would be considered a high intensity, short burst form of exercise. Think about the 100m sprint, the energy systems used here can only last for a short amount of time, you would not be able to run flat out at that speed over a long distance would you?
If you were to continuously do this time and time again, your body and energy systems would become fatigued which would mean that your performance would be impacted. Creatine is the thing that may be able to help you be able to do more.
You may now be wondering how does creatine work, right?
How Creatine Works ?
Creatine is a supplement that is non-essential to the body although it can be found in certain foods such as fish and meat and if you did not already know, it is also produced naturally within the body but within very small amounts (only around 1g at a time). It then becomes stored within the muscle cells where it can be utilised to help you when it comes to short bursts of high intensity exercises that require your muscles to intensely contract, but your body produces such a small amount of creatine that people figured that athletes and bodybuilders could benefit from taking larger amount of it, so they created the supplement and this supplement is now thought of as being one of the most effective supplements in recent history.
Creatine enables users to have the ability to increase the amount of volume that they can train with as well as the amount of load that they are able to take. It is most effective when the user is carrying out exercises at high intensity and in short bursts, therefore, people who lift weights are going to be the group that are going to benefit the most from using creatine. This is because of the fact that correctly supplementing with creatine can lead to them being able to lift more weight or they would be able to increase the amount of reps that they are able to complete with a given weight however, this does not mean that other people cannot benefit from using this supplement. It supports anyone who is taking part in some type of sport or activity that
requires the user to have to use a short burst of energy, like sudden burst of sprinting in football for example.
The research that has been carried out about this supplement shows that creatine would not be as beneficial to someone who takes part in some sort of endurance based sport or activity, it has been stated that an activity that lasts between ten seconds and two minutes is the time in which the person is going to benefit from using creatine. Any longer than this and it would be considered more of an endurance based exercise. The reason for the time stamps of creatine being useful are what they are is because of the fact that this is the time in which the cells of your muscles use creatine phosphate to be able to produce ATP. ATP is the thing that is going to help you increase the amount that you can do on a given exercise, it may be that you can do a little more weight or you may be able to achieve more reps with a certain weight that previously you would have gotten less reps with.
How to Use Creatine ?
So now that you know a little more about how this supplement works, you may want to know how to use creatine.
In order to use creatine in the most effective way, research has shown that cycling this supplement whilst completing different phases can be greatly beneficial. A normal cycle of creatine use should be between six and twelve weeks, after this, you should stop using it for a period of between two and four weeks. However, within your time taking creatine, there are some phases that you should be aware of so that you can implement them into your creatine supplementation in order to get the best kinds of results.
There is a period of loading and a period of maintenance. The loading phase involves the user having to consume 5g of creatine four times throughout the day, so essentially you are loading with 20g of creatine a day, this phase should only last around the first week of using this supplement. It should then be followed up by the maintenance phase. This is where you would take between five and ten grams of creatine per day for a period of around six to twelve weeks.
Hopefully by reading this article, you are a little more aware of what creatine is and how people can use it to benefit them in whatever area of sport or activity they are taking part in that involves quick and short burst of energy. There have been many studies that show that creatine is completely safe to use so you do not have to worry about this aspect of supplementing with this product.