creatine and exercise performance
TRANSCRIPT
In fact, creatine is perhaps the most single studied product in the history of all dietary
supplements!
The Research is VAST!
Over the years a tremendous amount of research has been done on creatine and
exercise performance
Creatine supplementation can potentially impact exercise performance through a number of different mechanisms…
A P PP
• In the body, creatine is changed into PCr, which is an important source of ATP energy in muscle tissue
• When a muscle contracts, ATP is broken down and energy is released
• Phosphocreatine serves as a storage reservoir for regenerating ATP, thereby allowing energy production to continue at a high rate
CR P
The most direct is by increasing muscular stores of phosphocreatine (PCr)
Muscle contraction ATP is broken down Energy is produced
CR P
Supplementing with creatine increases the volume of inorganic phosphate to power energy production
A P P P
CR PCR PCR P
CR P
CR P
CR P CR PCR P
A large body of evidence shows that creatine supplementation leads to an improvement in high intensity training
Enhanced glycogen (carbohydrate) storage
Greater gains in muscle mass when combined with strength training
Limiting muscle damage & improved recovery following extensive
training
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Other potential benefits include:
There are many different types of creatine available on the market…
The vast majority of studies done to date have been on CREATINE MONOHYDRATE
Creatine serum
Effervescent creatine
Creatine phosphate
Creatine ethyl-ester
The other alternatives tend to be more expensive, yet…
Creatine monohydrate
+ more!
There is little or no research on these products
Therefore little or no reason to expect these alternatives
to outperform CM!
So, save your money and opt for CM!
Is creatine safe?There is the potential for creatine to
negatively impact upon the kidneys or liver
HOWEVER, this only appears to be a risk amongst individuals with a pre-existing kidney or liver condition
ZERO research has shown a negative impact amongst healthy individuals
We would strongly advise individuals choose Informed Sport accredited supplements