Our muscles receive fuel from a substance called creatine. Creatine is found naturally in our bodies and is also available in food sources such meat, chicken, fish, and nutritional supplements. Studies reveal that active people, especially those who follow vegetarian or vegan diets, can benefit from taking creatine supplements, although they are not required.
Taking a creatine supplement can raise our body’s creatine storage, which can help us exercise for longer at a higher intensity, and improve our performance. Whether you’re into weightlifting, sprinting, or any other sport, that can help you get stronger and bigger. Creatine supplementation has the potential to speed up recovery time after exercise and reduce the risk of injury. When it comes to long-distance, endurance sports like cycling and running, research has not shown that creatine supplements boost performance.
Creatine supplementation, however, may aid the weight training that many of these endurance athletes engage in to boost performance and reduce the risk of injury.
Do Creatine Supplements Have Any Positive Effects?
Supplemental creatine has been shown to improve performance in intermittent, high-intensity exercise. There may be individual variation in the effectiveness of creatine supplementation for improving athletic performance. Size and the amount of dietary creatine taken are two potential determinants.
People who could gain from taking creatine supplements are:
The benefits of strength training for athletes
Energy and force Strength-training athletes may reap advantages from taking creatine supplements. Research suggests that supplementation can improve performance under stress, leading to gains in muscle mass and strength as well as faster recovery and higher training tolerance.
Intermittent sprinters in sports:
Creatine supplementation could be useful for athletes who participate in sports like soccer, football, basketball, and tennis, which demand short bursts of intense activity followed by rapid periods of rest. By as much as 20%, your efficiency during high-intensity or repetitive exercise could improve.
Vegans and vegetarians:
Vegetarians and vegans may have decreased creatine reserves in their muscles because creatine is contained in animal products. Vegetarians and vegans, who tend to have smaller creatine stores to begin with, may see larger improvements in muscle creatine content from creatine supplementation when combined with resistance training.
Adults Over the Age of 60
Muscle wasting that comes with being older might make it difficult to do simple tasks. Some studies demonstrate that creatine supplementation combined with resistance training can help older persons maintain muscular mass, strength, and functional performance, all of which are indicators of a healthy ageing process.
Those that have problems producing creatine:
A series of genetic disorders reduces the body’s ability to produce creatine, which can have negative effects on brain development. Individuals with glycine amidinotransferase (AGAT) deficiency or guanidinoacetatemethytransferase (GAMT) deficiency may benefit from creatine supplementation.
There are some people who probably wouldn’t benefit from taking creatine supplements.
Although creatine supplements have a good safety record, there are some persons who shouldn’t take them:
People under the age of 18:
Although creatine supplementation has been studied extensively in adults, there have been fewer investigations into its usage by teenagers. Creatine supplementation appears to be well tolerated in the research done so far among healthy teenagers; however, more studies are needed to confirm this.
Patients affected by renal disease:
Even in patients with preexisting renal diseases, the risk of creatine-induced kidney injury is low. If you have kidney problems, you should talk to your doctor before taking creatine because its safety has only been confirmed in short-term studies.
Athletically Clean Creatine Monohydrate, Unflavored
When it comes to sports nutrition, athletes know they can count on Klean Athlete. Their creatine supplement, like all of their other products, has passed NSF’s rigorous testing for banned chemicals. That’s crucial if you’re a serious competitor, but it’s also helpful for casual athletes. There are no synthetic ingredients, including artificial colouring, flavouring, or sweeteners, and the products are non-GMO.
Athletically Clean Creatine monohydrate is the most researched type of creatine and is the only ingredient in Klean Creatine. Add it to water, or any other drink you like. Its lack of flavour makes it adaptable to a wide variety of dishes. As a post-workout snack, we suggest mixing it into a smoothie with other carbohydrate-rich ingredients, including fruit or oats. Carbohydrates may boost muscle creatine uptake, which would have additional benefits beyond improving the taste.
Creatine powder by Thorne Research
- To be sure, the creatine produced by Thorne Research lives up to the company’s reputation for manufacturing premium supplements. If you’re a serious athlete, you might want to consider Thorne creatine because it has passed rigorous third-party testing and earned the NSF Certified for Sport seal.
- Each serving (5 grammes) of this creatine powder is made up of unflavored micronized creatine monohydrate. When compared to other creatine supplements, micronized creatine is usually simple to dissolve in water or another beverage of choice. This creatine should be taken between 30 and 90 minutes before or after exercise, as suggested by the manufacturers.
- Besides creatine monohydrate, there are no other components in Thorne creatine. Allergens like dairy, soy, and gluten are avoided in the preparation.
Creatine Monohydrate, Gnarly Nutrition, Unflavored
- Only Creapure creatine monohydrate and nothing else go into Gnarly Creatine, making it a 100% pure creatine powder that has passed the rigorous testing required to get the NSF Certified for Sport seal. There are no added colours, flavours, or sweeteners and it is also gluten and soy free.
- Vegetarians and vegans can take advantage of this creatine because it is cruelty-free. Since animal products are a common source of creatine, vegans may have smaller creatine storage to begin with. In addition to resistance training, taking creatine powder may help you reach your fitness goals faster.
- There are 90 servings in each bag of Gnarly Creatine, so it will last you for quite some time. This flavourless powder is versatile; it can be mixed with water, juice, or a smoothie that already contains carbohydrates.
