Athletes, Sports persons and bodybuilders tend to consume a variety of sports supplements in order to enhance their performance. Creatine is one such supplement which is believed to enhance muscle mass as well as gain more strength as their strenuous routine demands. Creatine is popular among the athletes because of a range of reasons. They are available in the form of powder, tablets, energy bars and drinks mixes. Specific prescription is not needed to get the creatine supplements which is another reason why the sports persons prefer them. Although creatine is available naturally, not much research has been conducted on how creatine affects the performance, Nevertheless for short term high intensity resistance exercises creatine proves to be safe.
Creatine is available naturally which upon consumption by humans converts in to creatine phosphate. The ATP or adenosine triphosphates which are known to be the energy currency of the body are made up of the creatine phosphates. The muscles use ATPs for contraction. The creatine needed by the human body is partly produced in the body and partly comes from the protein sources.
In the 1970s, scientists discovered that Creatine consumption can be beneficial for athletes. By the 1990s, athletes and sportspersons started using it widely. Creatine consumption is believed to help them achieve more energy bursts, strength , achieve lean muscle mass and eventually help the muscles recover more quickly during the exercise. During the short spell of high intensity sports and games the creatine supplements are thought to be very helpful. However there is no evidence of usefulness of creatine supplements in endurance sports.
Creatine with other protein
Creatine along with other protein sources can prove to be beneficial. With Whey protein Creatine can be used as a mix to put on lean muscle mass more effectively.Glycine, Arginine and Methionine make up Creatine. It also provides quick muscle energy requirements. Hence, if you are considering the protein vs creatine option, they are not alternative to each other rather, if taken together they complement the activities in the body and bring out the best result.
How much Creatine should be consumed ?
To optimize the intake and results a daily dose of 3 grams creatine monohydrate for four weeks is advised by experts. This helps to reach the optimal creatine levels in the body.
Creatine though very popular among sports persons, highschool goers or communities, no conclusive evidence has been found to support that fact that creatine supplements are beneficial for everyone. When consumed under expert advice, creatine along with other protein supplements can provide better results.