Creatine's reputation with athletes is essentially based on strength and muscle gains. And according to strength coach and researcher Brad Schoenfeld, CSCS, this reputation is well deserved.
"If you asked me for a single nutritional supplement, if muscle growth is the goal, I'd say straightway: creatine," Schönfeld explains in the article "Ask the Muscle Doc: How Does Creatine Help Build Muscle?" "Profits From Several kilograms of muscle are routinely reported when lifters ingest creatine supplements in addition to creatine. [1,2]
There are hundreds of studies showing improvements in strength, strength, muscle size, fatigue resistance, and total body composition when people who regularly exercise take creatine Not only is the creatine stronger in creatine, but it may help you to do a few repetitions with greater weight, and this may definitely make you stronger over time.
But if you think the benefits end As soon as you leave the weight room, think again.
"Contrary to what most People think you do not have to be a strength or strength athlete to reap the benefits of this remarkable supplement, "explains researcher Krissy Kendall, Ph.D.
In particular, Kendall says, creatine has been shown to help endurance athletes store more glycogen they can use during training or competition and cell damage after a long, intense workout. In layman terms this means less post-workout pain and less time before you start training again.
The athletic benefits of this supplement may be more pronounced among vegetarians. For example, in a study comparing creatine use with vegetarians and nonvegetarians, it was found that vegetarians had a greater increase in lean tissue and the ability to perform high-volume leg workouts than a nonvegetarian group. This is probably because the vegetarians had saved less muscle creatine before the experiment.