Creatine supplementation

Creatine monohydrate is likely the most researched supplement in the world and probably the most misunderstood.

It has numerous positive effects on athletic performance in healthy populations. The largest of which, is increasing your cell’s ability to resynthesise ATP which is a chemical stored in all living cells which is responsible for the conversion of chemical energy (basically food) into kinetic energy (big lifts)

Creatine (or Phosphocreatine) is an amino acid which is naturally stored in your muscles. It is used up by your muscles to generate force during short, explosive efforts (such as lifting weights) and it is used very quickly. It can be resynthesised and its recovery has a half life of 30-40 seconds which is one reason why rest in between sets improves general performance across a session.

Supplementation of creatine increases the amount that you are able to store and use. This is called creatine saturation. Higher levels of saturation also mean that the rate in which you resynthesise it is faster also. This leads to better weightlifting performance and therefore more gains (woohoo)

This is just ONE of the ways creatine supplementation can lead to increased muscle growth. There is some evidence out there to suggest that the increased water retention from creatine supplementation also can also cause increased muscle hypertrophy when combined with weight training.

This leads us onto the next important thing to note about creatine supplementation. Water. It is even more important than usual to stay on top of hydration when supplementing creatine. This is because it is osmotically active. Meaning it pulls water into your cells when it is stored there. When hydrated, this can lead to fuller appearing muscles and increased ability to regulate temperature during exercise. When dehydrated, it can slightly increase the likelihood of muscle cramping.

Like any supplement, creatine is not a magic pill which will make all of your wildest dreams come true in terms of weightlifting performance, as there is no substitute for a good diet and a solid training plan for long term results. You still need to work hard.

Creatine is just one of those little details that you can add in to take your training up to the next level.

Jim “Pure Gym” Ellison