This popular supplement can complement your diet if used in moderation.
Exercise acts as a stressor on the body that provides the stimulus for positive changes, but it is what happens after the exercise that determines how the body adapts positively. One of the most popular fitness supplements, creatine is often formulated in terms of its use during workouts. Anyone committed to staying active, however, wonders what applications creatine might have post-recovery.
This article will explore how creatine supplementation can aid recovery in the context of a healthy lifestyle without overstating its benefits or offering it as a substitute for established recovery methods such as nutrition, hydration and rest.
How does creatine work in the body?
Creatine This is a naturally occurring compound that can be found in some food sources—think red meat and fish. The body also produces small amounts of creatine, most of which is stored in the muscles. Creatine helps produce ATP (adenosine triphosphate), the energy molecule we run on when doing short, high-intensity work, more quickly.
According to GB/EU authorized nutrition and health claims, creatine supplementation can increase physical performance during successive bursts of short, high-intensity exercise when consumed at a dose of 3g per day. This claim applies specifically to physical performance, but it’s possible that maintaining enough intensity can affect how training progresses over the long term.
Creatine and recovery
Creatine, taken for the purpose of this article simply as a recovery aid (and not to accelerate recovery in a medical context), supports recovery, but not directly. When used in a broader sense, if the result is that it allows individuals to complete a training session of the required quality over several sets or sessions, it can lead to a more structured training session.
On a more granular level, creatine is associated with increased intramuscular water. This is related to the hydration of the cells and does not necessarily rebuild the damaged muscle tissue; using creatine does not mean you will automatically gain massive muscle mass. Hydration is a key to good health, especially for active adults.
Moderate long-term use
Always remember that creatine supplements are, among others, additional steps in a smart exercise regimen, not alternatives to adequate protein intake, solid training protocols and programming, good nutrition, sleep hygiene, flexibility, and rest and recovery efforts.
Creatine Monohydrate is the most popular form because it is pure and simple. How you choose to incorporate it, or if you choose to do so at all, is uniquely personal. When starting any new supplement, rely on a quality source and follow recommended dosages, working up or down gradually, or discontinue use if you see no benefits.
Word and warning
Creatine is still widely used because, when taken according to guidelines, it is one of the most effective and efficient supplements for those training for improved performance and body composition. Creatine won’t “revolutionize your routine” or excuse reckless habits, but it might be interesting if you strength train, eat well, get regular rest, and are interested in supplements that can help supplement a recovery regimen that already includes post-workout rest and nutrition.
Warning: This article is for informational purposes only. Supplements are not regulated by the FDA and supplements are not approved to treat, cure or prevent any disease. If you suspect you have a condition that may be affected by supplement use, talk to your doctor first.
