Creatine has repeatedly been shown to increases performance and help create lean mass. It is especially helpful for those engaged in high intensity interval training. This can be high intensity, short duration cardio or different forms of resistance training. It should be noted that the benefits of creatine do seem to diminish for endurance athletes, so a distance runner or triathlete may not see results as drastic as a power lifter or body builder.
While all athletes can benefit from creatine supplementation, vegans and vegetarians receive even more benefits. Creatine is a natural substance found in the muscle of animals. For those who consume meat, dietary creatine can already be helping in their athletic performance. For vegans and vegetarians, there aren’t any real sources of dietary creatine. This means that we are already running with a low supply of this important nutrient. In fact, even non-athletic vegans and vegetarians would probably benefit from adding a creatine supplement to their diet in order to maintain healthy levels. It may seem odd to suggest taking a performance supplement if you’re not an athlete, but creatine has been found to have more benefits than just making you stronger and helping you reach peak performance.
Creatine Monohydrate is a 100% pure, pharmaceutical grade creatine supplement. There are no fillers, no additional ingredients, just pure creatine for enhanced, quality gains in muscle size and strength. Creatine monohydrate is also a micronized creatine product. What this means for you is that the creatine particle size is smaller than standard creatine formulas. Ultimately, Micronized Creatine Monohydrate can result in quicker digestion, faster utilisation and more rapid gains in muscle, strength and power performance.
Creatine is a substance that is found naturally within our bodies and forms part of the substance that is used as the predominant source of energy during the first 5-15 seconds of maximal intensity exercise. Although found throughout the body, the majority of creatine is stored within the skeletal muscle. Adenosine Tri-Phosphate (ATP) is a key energy source that is used by the body to produce energy. Creatine or creatine phosphate plays an essential role in the restoration of this energy source (ATP).
Because creatine is only found in small amounts in various foods we consume, supplementing with creatine can be of great benefit for a variety of athletes. Simple creatine supplementation can significantly increase our muscle creatine stores. With creatine playing a vital role in the production of energy during the first 10 seconds of exercise, this supplementation can result in enhanced gains in both strength and power.
By supplementing with creatine you can increase the amount of creatine within the muscle causing cell volumisation and enhanced energy production. When combined with resistance training, creatine can produce many advantageous physiological benefits. Creatine supplementation is a simple and effective way to reap increases in both strength and muscle mass.
Recent studies have demonstrated that taking creatine orally; can increase phosphocreatine levels within the muscle fibres. By increasing the levels of available phosphocreatine in the muscle, you can increase the levels of ATP, Rush, Tullson, and Terjung (1998). This allows skeletal muscle to maintain a high level of explosive power during short duration high intensity exercise, Balsom et.al. (1995). Not only were phosphocreatine levels increased, but Balsom et.al. (1995) also found that lactic acid levels were reduced with creatine supplementation. Because of this it has been suggested that oral creatine supplementation speeds up the breakdown of phosphocreatine, thereby accelerating the production of ATP.
Research has found that creatine can have incredible neurological benefits. In fact, the effect is so great that the International Society of Sports Nutrition came out with a statement in 2017 saying that any government or body that discourages or bans creatine supplementation is putting athletes at risk for neurological problems, especially in contact sports. They even went so far as to suggest that banning its use could open the governing body up to liability if their athletes sustained any head injuries.
Given all of the benefits from creatine that have been found and studied, and the fact that no dangerous side effects have been discovered, creatine should be a part of every athletes supplement regimen. This is especially true for vegan and vegetarian athletes, who usually already have a low level of creatine in their bodies and can benefit from the physical and neurological effects of this incredible supplement.