Creatine had a bad reputation for causing a plethora of negative side effects, like bloating, water retention, kidney complications and several others. Thankfully researchers have demonstrated that these previous claims simply were not true. In fact, current research supports that creatine is one of the safest and most effective supplements to consume (and also very inexpensive).
So what does creatine actually do? Let’s start by talking about the Phosphagen System. This energy system is responsible for supplying ATP for activities that are very intense, and short in duration. The primary substrate, or fuel source, is Creatine Phosphate (CP). So why is creatine supplementation effective? The surplus of creatine provides additional fuel when we perform those high intensity activities.
In other words, creatine supplementation helps us push harder for a little bit longer because of that additional fuel. But here’s the magic…because we are able to push hard for a little longer, we are giving our bodies a greater stimulus to adapt to. This here is what causes the adaptations or changes we are looking for.
Anecdotally, I have found it easier to achieve rep-based PR’s while supplementing with creatine. If I am consistent with supplementation and training, the rep-based PR’s have kept coming. Furthermore, current research also exhibits cognitive benefits from creatine supplementation. I have found this to be true, as I feel sharper and less mentally fatigued while at work. Check out the article below to learn more on the cognitive benefits.
Do you supplement with creatine? What are your thoughts on the supplement?
With gumption, Dan