Whether you’re seasoned at bodybuilding or just getting started, more than likely you’ve heard a thing or two about creatine. Creatine is one of the most popular and well-studied ingredients for sports performance – and for good reason! Read on to learn more about this sports nutrition powerhouse and how best to incorporate it in your training plan.
What is Creatine?
This integral organic compound can be found naturally in skeletal muscle. In fact, the name creatine monohydrate comes from the Greek word for meat, κρέας (kreas). So, it should come as no surprise that red meats, seafood and animal products like milk, are excellent dietary sources of creatine.
What Does Creatine Do?
Phosphocreatine (the storage form of creatine) is utilized to produce ATP – the body’s main energy source. We use ATP for nearly every process in living cells – including muscle contraction, nerve impulses, and chemical synthesis. So, if you’re moving, no matter how fast (or slow), ATP is working its magic.
Creatine is part of the phosphocreatine system, which does not require oxygen to release energy. Creatine’s main role occurs at the very beginning of exercise – when energy needs to be released quickly to help get resting muscles moving and before other energy systems (that require oxygen) can kick in. But creatine can only be relied upon for very short periods of time (~ 10 seconds) when the intensity of activity is high. Adequate stores of creatine are imperative for those participating in short duration activities that require powerful bursts of energy such as weightlifting, high intensity interval training and sprints1.
READ MORE: 3 Big Benefits of Creatine
What Are The Benefits of Creatine?
Beyond supplying an immediate energy source, creatine supports cellular hydration, enhances glycogen stores and may improve exercise performance – by optimizing training adaptations1. What’s more? Creatine has a similar chemical structure to amino acids and plays a major role in building muscle^.
Creatine supplementation can be especially beneficial for athletes just getting started and those looking to gain weight , which is why creatine is considered one of the best supplements for muscle growth2. And, according to the International Society of Sports Nutrition (ISSN), “Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training” 3.
READ MORE: Creatine Vs. Protein: When And Why To Use Each
How Much Creatine Do I Need?
About 95% of creatine stored in the body can be found in muscle tissue. Creatine stores exist in a steady state at around 60-80% saturation which can be maintained with 1-2g/day through diet. Dietary supplementation of creatine provides an effective way to improve normal levels of creatine, increasing stores by 20-40%3 Creatine supplements should always be consumed with ample amounts of water.
READ MORE: Complete Pre-Workout Guide: What It Is, Benefits, Ingredients And More
Where to Find Creatine Supplements
GNC offers a variety of creatine supplements in both powder and pill form. Creatine is also a common ingredient found in pre workout products. Topping off muscle stores by taking a pre workout with creatine can help to optimize creatine availability for use during intense training. If you find a pre-workout product you like, but you’re looking to add more creatine into your routine, customize your experience by mixing and matching with Beyond Raw® Chemistry Labs. Another pre workout ingredient, arginine, a precursor of nitic oxide production, is also involved in the formation of creatine and can provide additional benefits for exercise performance.
Trust the experts at GNC to provide the best creatine and pre workout supplements in a variety of flavors, formats and benefits to fuel your training goals and ability to Live Well.
^When used in conjunction with an exercise program.
References:
1. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Thomas, D. Travis et al. Journal of the Academy of Nutrition and Dietetics, Volume 116, Issue 3, 501 – 528. https://www.jandonline.org/action/showPdf?pii=S2212-2672%2815%2901802-X
2. Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 2014;11:20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/, last accessed 6/29/2022.
3. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/, last accessed 6/28/2022.