Increasing the availability of creatine as well as phosphocreatine for muscle may effect training and exercise in many ways. First, elevating the availability of phosphocreatine in muscle can assist in maintaining the available energy during intense bouts of exercise such as weightlifting and sprinting. Second, elevating phosphocreatine may help in speeding up recovery during breaks between exercises and sprinting. These adjustments can allow for an athlete to do increased work over a series of sets and sprints and can also allow an individual to pump out more repetitions on each individual set. This, overtime, can lead to greater gains in muscle mass, strength and performance and is the reason that creatine supplements have been recommended as the go to ergogenic aid for strength and power athletes.
Research also suggest that creatine supplements can prove to be useful for endurance athletes as well. Creatine loading prior to carbohydrate loading increases glycogen retention and ingesting creatine with carbohydrates during carbohydrate loading leads to greater glycogen and creatine retention. This improves the availability of glycogen for endurance athletes.
Creatine has proven to improve performance in repetitive sprinting because athletes use interval training as a technique to improve anaerobic threshold and speed, creatine supplements may improve adaptations to interval training therefore improving performance.
Creatine supplementation has also been shown to help in maintaining muscle mass and body weight while training. Due to the fact that endurance athletes may find it difficult to maintaining body mass while training, these supplements can help maintain a more favorable body composition.
A List of the Benefits of Creatine Supplementation
- Increased work capacity.
- Increased training tolerance.
- Increases in strength and muscle mass.
- Enhanced glycogen synthesis.
- Enhanced repetitive sprint performance.
- Enhanced aerobic capacity by increased shuttling of ATP from the mitochondria and buffering of acidity.
- Enhanced and speedier recovery.