(Mol cell biochem, 2003) This supplement can be used to enhance sports performance and recovery.
Muscle injury prevention: Creatine monohydrate users experience less muscle cramping, less muscle tightness, fewer muscle strains, and improved recovery following training or competition. In this article, I will review the key benefits of creatine as it relates to optimal body function and prevention outside of sports performance. Research has shown that this supplement has far-reaching benefits beyond athletics and is currently utilized to enhance physical therapy and rehabilitation. Creatine works in the mitochondria (the powerhouse of the cell) to make ADP (adenosine diphosphate) into ATP (adenosine triphosphate), simply put this reaction creates the energy needed for the function of every cell in our body. Often, we do not reach this dosage need with diet alone. For athletes and individuals with ongoing disease processes, the need may be greater. The body needs to replenish about 1 to 3 g of creatine per day. MishockĬreatine monohydrate is a naturally occurring non-protein amino acid found primarily in red meat and seafood. Creatine is an effective sports performance supplement that can help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight training and sprinting. Many people take this supplement to improve training adaptation to enhance sports performance. Creatine first gained popularity in the 1990s with bodybuilders and athletes. One supplement, that meets the scientific rigor is “Creatine” (Creatine Monohydrate).Ĭreatine is one of the most popular nutritional aids in America with over 9 million pounds of creatine supplement consumed annually. Supplements should be used to complement a heavily plant-based diet, with the moderation of lean meats, and strict limitations on processed and ultra-processed foods. Beyond that, supplements are not a substitute for good nutrition. However, many supplements do not have strong science to justify their utilization.
Nutrition supplements represent a multi-billion dollar industry.
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