Creatine Supplementation for Athletes

October 30, 2020

Creatine Supplementation for Athletes

Creatine is one of the most researched supplements on the market due to it’s bad media image. It has not been seen to be harmful for your health as long as it is taken within the recommended dose range. However, it is advised that those with pre-existing kidney conditions should refrain from supplementing with creatine.

Creatine is a combination of amino acids and it is found in foods such as beef and fish and it is also naturally produced in the human body.  The body uses creatine for energy in situations where we are doing really short, intense activities such as full speed sprinting, jumping and heavy weight lifting in the gym as carbohydrates can’t be burned and replaced quick enough in these situations for energy.  Although it is both produced in the body and from foods, you can get far more creatine on board through supplementing and as a result you will get more of the benefits associated with having increased creatine levels in the body when using a supplement.

It’s been scientifically proven to be beneficial in activities in the 0-10 second range such as: sprinting, jumping, lifting weights as well as improving strength and muscle gain.  Creatine also helps hydrate muscle cells, leading to an increase in body weight. This may be something that some players do not want or need, so it is worth experimenting and deciding if the performance benefits outweigh the issue of having extra body weight for the individual. However, it is worth remembering that this gain is not fat, but is simply extra water within the muscles, which is usually a good thing.

The recommended dose is 3-5g per day of creatine monohydrate. It does not matter what time of day you take it, as long as you consistently take it daily to saturate the muscles. Loading with creatine in the first week or so is an option but unnecessary and can often cause digestive issues so it is not advised.

1 Comment

  1. Dermot O'Donnell

    At last a simple explanation of how to use it.


Submit a Comment

Your email address will not be published.

Read more articles

Hydration for Athletes

Hydration for Athletes

Fluid can be excreted from the body in a number of ways: Sweat: When we sweat, the sweat evaporates, and carries the heat energy away from the body during exercise/in warm environments. This goes out into the air helping to maintain the body temperature at a safe...

Bread: Is it as bad as you think?

Bread: Is it as bad as you think?

When trying to lose weight, people often decide to cut out bread completely- “I’m on a diet, I’m cutting out bread…it worked for ________”. While it may have worked for someone else what makes you think it will work for you I do wonder? Weight is based off so many...

Why Athletes Should Eat Their Fruit and Veg

Why Athletes Should Eat Their Fruit and Veg

1. They Aid Digestion Fruits and vegetables are usually high in fibre, and having sufficient fibre intake is important for digestive function. To digest food is to break it down, so that we can get the nutrients out of it, to be used in the body. For Example, We can’t...

My Fitness Classes

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Vestibulum lobortis purus magna, sed imperdiet massa fringilla ut. Aenean imperdiet justo nec eros molestie venenatis.

Face to Face Programmes

Online Programmes

Your Health Starts Here