SUPPLEMENTS: PART 2 - CREATINE24 July 2017
This is a series Coach Tash has written about different supplements, when and IF they are needed, and how to use them for your benefit. As you may know Nutrition is actually the very base of our Fitness Pyramid - and as such a good plan for fuel and recovery can make or break your athletic career!
We have partnered up with Nutritech for the past 2 years and confidently recommend their products to our members. But we do suggest that you first sit down with your coach for a Nutrition Skill Session to go over your current eating habits before supplementing - you may even find that you don't need it!
Creatine is an amino acid. It is produced naturally by the body in the kidneys, liver, and pancreas at a rate of about 1-2 grams/day. Creatine can also be obtained from food (particularly red meat) and supplementation.
Creatine is taken as a supplement in the form of creatine monohydrate (mainly), because the phosphorylated creatine (creatine phosphate or phosphocreatine) does not pass through cell membranes.
Other forms of creatine supplements have not been heavily studied and may result in more of a by-product known as creatinine. A recent study found that “when compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power."
Creatine use can improve performance in high-intensity events (e.g., weight training, sprints, etc).
If you decide to use a creatine supplement:
- Use the monohydrate form
- Consume 3-5 grams of creatine per day
- Dissolve the creatine in a warm beverage like green tea
- You can also take your creatine before and/or after workout sessions with your workout nutrition
- Take a break from creatine supplementation after using for 12-16 weeks.
The benefits of creatine supplementation may go beyond athletic performance: creatine may have neuro-protective effects on neurological diseases such as Huntington’s disease, Parkinson’s disease, amyotrophic lateral sclerosis (ALS, aka Lou Gehrig’s disease). More human trials are needed to confirm this.
Remember if you are looking to add supplements to your nutrition and recovery regime be sure to first sit down with one of the coaches to go over your current strategies.
Keep your eyes open for the the next article where I'll cover one of the most important nutritional supplements we recommend: Fish Oil.
CCF Nutrition Advisor
PN Level 1 Coach
*Thanks to the folks over at Precision Nutrition for the info