Creatine Shown Effective to Increase Strength in Men and Women
Creatine is made from amino acids. It can be acquired through diet, in sources such as red meat, chicken, and fish, or synthetically as a supplement. Creatine is also made in the body from the precursor amino acids arginine, glycine, and methionine at a rate of about 1-2 grams per day. It is possible to consume enough creatine through food alone, however, it’s incredibly hard because 5 grams of supplemented creatine is equivalent to 1 kg of red meat.
How It Works
Creatine works by increasing energy within the muscles, thus allowing one to perform more work for longer periods of time. In addition, creatine is stored in the muscles, allowing them to hold more water and become volumized. The more volumized a muscle is, the more it will promote protein synthesis and glycogen synthesis. This in turn leads to muscle growth and will help muscles tears repair themselves faster.
A 2012 study published in the Journal of the International Society of Sports Nutrition, noted that “…supplementation with creatine has regularly shown to increase strength, fat free mass, and muscle morphology with concurrent heavy resistance training more than resistance training alone.”
An earlier study conducted by Vandenberghe et al. (2007) examined the effects of creatine supplementation in women who were moderately active, during a 10-week resistance-training program. The women performed resistance exercises for 1 hour three times per week. Twenty grams of creatine was given per day for four days (loading phase). This was followed by five grams per day for the remainder of the intervention. When strength was tested at the end of the 10-week program, women taking creatine had a 20-25% greater increase in one rep max strength for the leg press, leg extension, and back squat compared to the women taking nothing. This suggests that creatine can provide a greater stimulus for training, and help enhance strength.
Experts recommend* that men and women engaging in recurring resistance training take approximately 5 grams of creatine monohydrate per day. This is generally taken after a workout session to optimize the period of muscle growth and recovery.
Creatine is a white, tasteless and odorless powder that can easily be added to post-workout shakes or food. Try mixing 1 scoop of ALLMAX’s Micronized Creatine Monohydrate with 1 scoop of ISOFLEX protein for the perfect post-workout recovery shake.
- Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33. doi: 10.1186/1550-2783-9-33.
- Vandenberghe, K., Goris, M., Van Hecke, P., Van Leemputte, M., Vangerven, L.. and Hespel, P. Long-term creatine intake is beneficial to muscle performance during resistance training. Journal of Applied Physiology 83:2055-2063, 2007.
*The contents of this article do not constitute medical advice. Any and all questions of a medical nature should be directed to a medical professional. Before taking any supplement a medical professional should be consulted.