Ongoing research continues to show the value that creatine supplements can deliver to those looking to build and maintain muscle and enhance strength and performance, and more women should take notice!
According to the International Society of Sports Nutrition’s position stand, “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”
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Boost performance with creatine
This wonder product is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability, and has a proven ability to increase high-intensity exercise capacity.
Not only does it increase power and strength, but it also boosts muscle gain, aids recovery and improves muscle endurance.
It’s also the most cost effective supplement on the market relative to its many benefits.
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More benefits from creatine supplements
Research by a team of Australian scientists has shown that creatine may, in fact, deliver a greater muscle sparing effect than whey protein.
The study, funded by AST Sports Science, showed that the creatine-supplemented muscles “displayed a greater proportion of non-damaged (intact) fibers and larger cross-sectional areas of regenerating and non-damaged fibers compared to CON (control) muscles at day 7 post-injury. At day 14 post-injury, CR-supplemented muscles generated higher absolute forces concomitant with greater contractile protein levels compared to CON and WP-supplemented muscles.”
Based on the findings, the researchers concluded that: “Creatine supplementation appears to offer an element of myoprotection which was not observed following whey protein supplementation.”
These findings suggest that the ability of creatine supplementation to aid muscle growth run far deeper than previously thought, which is in addition to its ability to regenerate and restore functional strength.
According to the researchers, these observations suggest that creatine both reduces the extent of muscle damage and/or enhances the growth of the regenerating fibres.
They suggest that the structural improvements are due to increased cell fluid volume that occurred in the earlier stages of the study, which may underpin the benefits observed in the later stages of recovery.
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New application with broader benefits
A great deal of compelling research already exists that has proven the muscle-sparing benefits of amino acid and protein supplements for both endurance and strength athletes when consumed before and during intense or prolonged physical activity.
In contrast, creatine has to date been used intermittently as a means to fuel more sustained intense muscle contractions and aid recovery from heavy training blocks. However, we now know that creatine’s versatility extends beyond a mere performance booster.
Considered in this context, there should be no hesitation from gym-goers who are focused on improving aesthetics from making this supplement a more prominent component in their plans, including women.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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