CREATINE in CrossFit training
· What is it really?
· Where does it occur?
· Is it worth using?
· Which type is best to choose?
· How much and when should it be consumed?
Let's start from the beginning: CREATINE is an endogenous substance, i.e., one that the body can produce on its own, without any external factors to "help" it, except for energy and substrates. It plays an important role in ATP resynthesis (its reconstruction occurs anaerobically from phosphocreatine, then from glucose in the blood or muscle glycogen), especially during intense physical and mental exertion!
95% of creatine in the human body is found in the muscles, with the remaining 5% stored in the heart, brain, and testicles.
It is also found in food, mainly in fish and red meat.
Starting with the products with the highest creatine content, these are:
· Herring (I may have surprised you a little here, but yes, this fish can contain up to 10 g/kg of creatine! It is also an excellent source of vitamin D and omega-3 fatty acids!);
· pork;
· beef;
· salmon;
· tuna.
Creatine can play a significant role in CrossFit training. It increases performance during maximum effort (e.g., when performing 1 RM), increases sprint performance, supports muscle glycogen binding processes, and accelerates the body's recovery.
When it comes to types of creatine, its bioavailability, effectiveness, and safety of supplementation, the most researched substance with a wealth of evidence is MONOHYDRATE! You can also find other forms on the market, such as creatine malate or creatine HCL... and here I would like to point out that MONOHYDRATE has been the BEST for several decades, not malate!
No precisely conducted scientific study has shown a greater increase in creatine in muscles than monohydrate.
As for creatine dosage, there are various creatine supplementation protocols. As a dietitian working with athletes (including women), after reading their reports, I have come to the conclusion that the best method is to consume 3-5g per day before or after training and NEVER ON AN EMPTY STOMACH!
I hope that this brief but concise overview has clarified the topic of creatine for you. There is no need to be afraid of it, but no one is saying that you MUST take it. It is an individual matter that should be discussed with a nutritionist.
Source:
https://www.researchgate.net/publication/371037108_Suplementy_dla_sportowcow_-czesc_1_Kreatyna_Supplementation_for_athletes_-_part_1_-_creatine
