Effects of Creatine Monohydrate on Sports Performance
Creatine monohydrate is one of the ergogenic aids available on the market with a type A level of evidence. In other words, its effects on sports performance have been evaluated and contrasted. Therefore, it’s one of the most common substances in professional sports.
Researchers have looked into its effects on both aerobic and anaerobic metabolism. In addition, they’ve proven its ability to improve peak force and explosive force values. In this article, we’ll explain what creatine can do for you.
Effects of creatine monohydrate on strength
Creatine is a popular substance among athletes who benefit from muscle strength gains. Both in strength development and increasing muscle size, creatine can do a lot.
There are several studies that have evaluated this substance’s efficiency. They look at bench presses and vertical jumps, and even body composition. An example is this research published in Nutrients in 2019.
Creatine is one of the first energy routes. Therefore, getting lots of this substance helps your body boost sports performance. Normally, there’s an introductory phase and a maintenance phase when using it.
However, almost all authors agree with using a stable dosing protocol, sustained over time, with a lower dose of product per dose.
Increase aerobic performance
In addition to being a useful supplement to develop strength and power, creatine monohydrate has shown to be effective with aerobic metabolism. Using this substance helps athletes improve during endurance work. This is according to an article published in the journal Applied Physiology Nutrition and Metabolism.
Also, this substance helps improve body composition. Taking it is related to increases in muscle mass and decreases in fat, which benefits athletes. Regardless, it’s unclear whether the effects on muscle gains happen from the ability to train more.
For resistance exercise, you also use a stable dose. That way, you take the substance for at least two months, then one month of rest.
Creatine monohydrate and caffeine
Research has mentioned the possibility of caffeine reducing the effects of creatine. As of now, clinical trials don’t show strong evidence. However, specialists recommend spacing out when you take both substances. That way, you can avoid possible problems.
Also, it’s important to remember that to maximize the effects of creatine, you should consume it with a small number of sugars. That way, anabolic metabolism happens, increasing insulin production, and helping your muscle cells. Creatine in the muscle cells helps athletic performance.
Creatine monohydrate: an effective ergogenic aid
This is one of the few supplements that’s been proven to be effective in double-blind placebo studies. Creatine helps increase performance in athletes in different sports disciplines.
However, you must take it correctly, and fit it into a balanced and healthy diet. In addition, you need to combine eating well with adequate training. That way, you can fully develop your potential as an athlete.
Also, keep in mind that we still don’t know the interactions between this substance and caffeine. So, we recommend not taking them together. On the other hand, creatine supplements can cause an increase in intracellular fluid retention. That might cause weight change.
Finally, if you decide to start taking creatine monohydrate, we recommend that you go to a nutritionist. They can help you with the dosage. Being safe is essential in this type of situation. That way, you protect your health and get maximum benefits.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Mielgo Ayuso J., Calleja Gonzalez J., Marqués Jiménez D., Caballero García A., et al., effects of creatine supplementation on athletic performance in soccer players: a systematic review and meta analysis. Nutrients, 2019.
- Candow DG., Vogt E., Johannsmeyer S., Forbes SC., Farthing JP., Strategic creatine supplementation and resistance training in healthy older adults. Appl Physiol Nutr Metab, 2015. 40 (7): 689-94.
