Creatine: Game-Changer or Overhyped?
A cost-effective and safe supplement for everyone.
Every time on go online I see an ad promoting creatine gummies.
What is Creatine?
Creatine, is a naturally occurring compound found in certain foods and synthesised within the body, it has been around since the earl 1900s but gained popularity in the 1990’s. Yes, it’s been around forever. Traditionally linked to strength-based sports and muscle development however recent research highlights its potential advantages for endurance athletes.
Understanding Creatine
Creatine is naturally present in meat, fish, and is also produced by the liver, pancreas, and kidneys. It is stored in muscles and plays a vital role in generating adenosine triphosphate (ATP), the body’s primary energy source. Creatine facilitates this by converting adenosine diphosphate (ADP) back into ATP through the donation of a phosphate group. This process sustains energy production, which is crucial for high-intensity exercise.
Enhancing Endurance Performance
While creatine is widely studied for its benefits in short bursts and intermittent efforts, its role in endurance sports is now gaining recognition. Recent studies indicate that creatine may be especially effective during the final stages of a race.
Creatine also improves anaerobic work capacity and time-to-exhaustion during high-intensity exercise. It helps buffer lactate levels, reducing acidity and fatigue during intense efforts. Additionally, it may enhance muscular efficiency, potentially allowing athletes to maintain intensity with slightly less oxygen consumption.
Recovery and Adaptation
Beyond immediate performance gains, creatine supports recovery and reduces inflammation markers post-exercise, which is particularly beneficial for endurance athletes engaged in prolonged training sessions. Studies indicate that taking creatine for 5-7 days before a significant effort can aid in post-exercise recovery. More here.
Beyond Endurance Sports: Cognitive Benefits
Creatine’s benefits extend to cognitive performance, with supplementation increasing brain creatine and phosphocreatine storage by up to 10%. This is particularly relevant as cognitive tasks and acute stressors elevate the brain’s ATP demands. Research shows improvements in short-term memory, intelligence, and reasoning tests with creatine supplementation, and promising evidence for its role in managing neurodegenerative diseases.
Conclusion
While creatine may not revolutionise endurance sports, its potential to provide marginal gains, especially in events requiring short bursts of power or sprints, is significant. Supplementing with creatine can be a valuable tool for maximising performance. With its broad range of benefits, creatine proves to be a versatile asset for athletes across various disciplines.