What is creatine?
Before you decide to supplement creatine you should first know exactly what it is.
Creatine is a naturally occurring compound made up of amino acids. Our body uses creatine to create energy within our cells which is why it’s so important for sports performance. Creatine is stored within the muscle cells and there are two ways in which our body attains the creatine it needs:
- We can create some creatine ourselves to replenish our muscles when they are depleted.
- Creatine is found in foods such as meat and fish.
How does creatine help my performance?
Because creatine is used in energy production in the muscles it is very beneficial for sports such as weightlifting and bodybuilding. When the energy stored in the muscles (ATP) is depleted, creatine is used to replenish the ATP quickly and efficiently meaning your next set will be far more effective. It also means the time in between sets will be reduced because the ATP can be replenished faster.
Because there is more energy available in the muscles results in more reps which is extremely important for bodybuilding and muscular development.
Creatine also increases water retention in the muscles themselves. Because water is retained in the muscles it gives you a bigger/fuller look without making you look bloated so for anyone who wants bigger looking muscles creatine is an important tool.
Why do I need to supplement creatine?
Although your body does create some creatine and you can also find it in certain foods, for sports performance you simply don’t create enough on your own to see any major difference in results. Secondly, during the cooking process much of the creatine in food is destroyed leaving supplementation as a great option.
To see an increase in performance you should be taking 3-5grams per day while the average person only creates 1-2 grams so supplementation is an easy way to make up the difference.
So if you’re wondering if you should add creatine into your diet remember that it does have a positive effect on muscular size and strength and is a cheap and easy supplement to take.