Creatine is one of the few legal substances that add to muscle capacity at the rate that it does. It is most effective when combined with the right diet and exercise schedule. It has been lauded for everything from building muscle and enhancing performance to increasing speed by personal training researchers and athletes alike. It’s no wonder that the supplement is popular. Some even consider it as a crucial part of the fitness industry.
Regarded most highly out of creatine’s extensive range of benefits is its ability to build strength (reportedly up to double the effects of not taking the supplement) and, as such, it is used extensively for weightlifting but also for those doing high-intensity-interval training.
But how exactly does creatine enhance strength?
What is Creatine?
Strictly speaking, creatine is naturally produced by the liver and kidneys using amino acids stored in the kidneys. About 95% of your body’s creatine is stored in your muscles. This molecule is called phosphocreatine. This is used to replenish the limited stores of adenosine triphosphate (ATP) held in your muscles. ATP is a form of energy current that is expended when you work your muscles.
ATP is the most basic form of energy available to the body. As such it is vital for your metabolism and for muscle functions. However, our bodies have a limited capacity to store enough ATP for extended, high-intensive activity. This essentially results in eventual fatigue.
How Does Creatine Work?
ATP quickly depletes during physical activity since our muscles can only store it for brief windows of time. Creatine, as a supplement, increases the amount of ATP that muscles can store. As a result, your muscles are given more endurance.
It is estimated that our bodies can only store enough ATP for roughly 10 seconds of high-intensity exercise before it is depleted. This is because performing exercise at maximum intensity actually consumes more ATP than our bodies can produce. Creatine supplements enhance the body’s ability to produce ATP at a faster rate during high-intensity exercises by increasing its stores of phosphocreatine.
Why Does Creatine Increase Strength?
The process that Creatine stimulates in the body results in an overall increase in stamina. This means you’ll perform better and longer when you work out before muscle fatigue begins to impact your routine.
On a shorter scale of time, the increase in performance may seem a little negligible since they are generally only raised by a small percentage. However, when you look at the impact that this has on your strength-building ability over time, the impact is easily noticeable.
Creatine has a number of additional benefits for muscle function. One of these is an increase in proteins that aid in forming new muscle mass. On top of that, it increases the body’s levels of a hormone called IGF-1, which is related to muscle growth.
Creatine and HIIT
Because of its ability to improve ATP production, creatine is also an excellent supplement when partnered up with high-intensity-interval training. Fatigue during interval training, because of the short rest sessions in between cycles, essentially hampers performance during sessions. Form is weakened and poorer results are delivered. Since creatine increases ATP capacity, it extends the time before your body burns out when you are training. The increased protein synthesis also assists with muscle retention while shortening recovery times. This further extends the time when you can perform at your peak.
When and Why should you use Creatine?
While creatine is widely regarded for the results that it delivers, like all supplements there is a percentage of people who have seen little benefit from using it. As a standalone, creatine will yield limited results. This means, for optimal results, combine it with a strict exercise and diet plan that is consistent.
Having said that, it is ideal for those that are looking to add muscle and build strength in a shorter times and with greater results, while also improving overall gym performance. In many cases, it is also an ideal source of animal proteins, which are important for high-intensive activity, especially for vegans and vegetarians.
Creatine is a remarkable supplement. When combined with careful training and a specially designed nutrition plan, it can make all the difference to results when building strength, If you are interested in gaining a professional understanding of how supplements effect the performance of the body, or to obtain an internationally accredited personal training certificate, contact the Trifocus Fitness Academy today, or browse our website for further details.