You may have heard about it before: creatine. A supplement that many athletes use to improve their performance. But how does it work and does it actually make sense? We will tell you all about it!
When does creatine work best?
Taking creatine ensures faster muscle building and increased strength. And not unimportantly: it is safe to use. The supplement works best for short, high-intensity efforts with relatively many repetitions and little recovery. For example, you will benefit most from creatine during efforts of a maximum of 30 seconds. Although it certainly improves maximum efforts under 150 seconds as well.
After intensive efforts, creatine contributes to faster recovery of muscle strength, less muscle damage and faster replenishment of glycogen stores.
Does it also work for endurance sports?
If you are planning an endurance effort, it may actually be disadvantageous to take creatine. By taking creatine, there is a good chance that your body will retain more water, which will increase your body weight. This is often disadvantageous in endurance sports. In addition, creatine use may cause less improvement in your endurance. Nevertheless, taking creatine also has advantages during endurance sports. This means you may be better able to withstand the heat in warm environments. And you have an advantage during intensive efforts, such as during final sprints.
How much and when?
The amount of creatine you need to take per day for optimal results depends on the intake schedule you choose. Do you choose a loading phase or not? In any case, there is no point in taking more creatine than the recommended amount. In addition, the time of intake depends on the type of exercise and the reason for use.
It is smart to ensure that in addition to creatine, you also consume sufficient carbohydrates and proteins. This increases the absorption of creatine in your muscles.
How exactly does it work?
When you exercise at high intensity, your body uses creatine phosphate as an important energy source. Your body uses its supply of creatine phosphate within 6 to 8 seconds when there is maximum effort. This supply is then quickly replenished with creatine and phosphate afterwards. Your body produces 1 to 2 grams of creatine every day. The rest comes in through food. 95 percent of this is stored in the muscles. Most people consume less creatine than possible and so that supply is not yet filled. Taking creatine then increases the creatine supply.
Ask for advice
Although there is no reason to think that creatine has any negative effects on your health, it is still important that you pay close attention to what you take. To check whether the creatine does not contain contaminated supplements with harmful or prohibited substances, it is smart to consult the Dutch Security System for Nutritional Supplements Top Sport. Also consult a nutritionist to see whether creatine is useful for you.
