Sports supplements essentials: creatine
Topics covered
Popular Clips
Episode Highlights
High-Intensity
Creatine is a powerhouse supplement for athletes engaged in high-intensity, short-duration sports like sprinting and weightlifting. explains that creatine aids in rapid ATP resynthesis, acting as a short-term anaerobic power source that enhances performance during peak demands 1. This supplement is backed by extensive research, with over 200 studies confirming its efficacy in boosting muscle strength, size, and recovery 1.
Creatine has a clear role to play in power sports like weightlifting and sprinting. These are examples of short term, repetitive, high intensity activities.
---
Crowe notes that creatine monohydrate is the most effective form, with a typical loading protocol involving 20 grams per day for five to seven days, followed by a maintenance dose 2.
Endurance & Recovery
Beyond high-intensity sports, creatine also enhances endurance and recovery, making it a versatile supplement for athletes. highlights that creatine improves recovery times between high-intensity efforts, allowing athletes to maintain performance in sports with intermittent activity patterns like football 1. This is due to creatine's role in increasing muscle creatine content, which supports protein synthesis, glycogen storage, and thermoregulation 1.
Studies show the greatest benefits of creatine are in recovery from high intensity bouts of exercise with short rest intervals.
---
While creatine benefits both men and women, some studies suggest women may experience less muscle growth compared to men 1.