{"id":12882,"date":"2024-01-26T12:00:52","date_gmt":"2024-01-26T12:00:52","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/the-core\/?p=12882"},"modified":"2024-07-02T14:45:52","modified_gmt":"2024-07-02T13:45:52","slug":"benefits-of-taking-creatine","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/benefits-of-taking-creatine\/","title":{"rendered":"Creatine benefits \u2014 what do experts say?"},"content":{"rendered":"

The supplement everyone has heard of, <\/span>creatine<\/span><\/a> is widely embraced by bodybuilders, because of its affordability, versatility and effectiveness.<\/span><\/p>\n

Oh, and creatine is also the \u2018most researched supplement\u2019, but since that\u2019s mentioned every single time creatine is talked about, we won\u2019t go into that too much.\u00a0<\/span><\/p>\n

All you need to know, for now, is that creatine is credible, creatine is effective and creatine \u2018works\u2019. (Not that other supplements don\u2019t \u2018work\u2019, it\u2019s just that creatine is so well-proven that its effectiveness is indisputable).\u00a0<\/span><\/p>\n

In this article, we go into exactly <\/span>how<\/span><\/i> it works, focusing on the five key creatine benefits. Brace yourself for some science.<\/span><\/p>\n

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What is creatine?<\/b><\/h2>\n

“Creatine is an organic compound present in everyone’s muscles, serving as a rapid source of high-intensity energy\u201d, explains in-house expert, <\/span>Simon Jurkiv<\/span><\/a>.<\/span><\/p>\n

\u201cThere\u2019s so many misconceptions about what creatine actually is\u201d, says Simon. \u201cCreatine is found in everyone\u2019s muscles, and put simply, it\u2019s an organic compound used for high-intensity energy.\u201d<\/span><\/p>\n

The average 70kg person stores around 100-120g in their skeletal muscle but can store 160g. Creatine supplementation aims to fill up this tank.<\/span><\/p>\n

As well as being produced naturally in the liver, we get creatine from protein-rich foods like meat and fish. But to reap the performance-enhancing benefits, supplementation is beneficial to maximise creatine stores in the muscles.<\/span><\/p>\n

In a normal diet that contains 1-2 g creatine per day, muscle creatine stores are about 60-80% saturated. Supplementation aims to get that to 100%.<\/span><\/p>\n

What do experts say about creatine benefits?<\/b><\/h2>\n

Simon Jurkiw is a renowned performance nutritionist with nearly two decades worth of experience. While holding an undergrad and postgraduate degrees in sports nutrition, he has competed as a bodybuilder and powerlifter. He has both expertise on both an academic and practical level. Here’s his take on creatine benefits.<\/span><\/p>\n

\u201cThe number one reason you would use creatine is to improve performance, be it gym performance or sporting performance.<\/span><\/p>\n

\u201cCreatine is naturally prevalent in the diet. However, you just can\u2019t get an adequate amount to increase performance. For example, you would need over 1kg of beef to see any performance-enhancing effect. And that is a lot of beef.\u00a0<\/span><\/p>\n

\u201cWith <\/span>Creatine Monohydrate Powder<\/span><\/a>, you get 5g in one tiny scoop. Job done.<\/span><\/p>\n

\u201cSo, if you\u2019re looking to increase gym performance, or high-intensity sporting performance, creatine is the one.\u201d<\/span><\/b><\/p>\n

\"\"<\/p>\n

Improved performance in high-intensity exercise<\/b><\/h2>\n

Creatine enhances performance in activities requiring short bursts of energy, like throwing, sprinting, or weightlifting.<\/span><\/p>\n

This boost is achieved with a daily intake of 3g (or more, depending on your weight), facilitating increased energy production through the replenishment of ATP. ATP is short for Adenosine Triphosphate.\u00a0<\/span><\/p>\n

To understand how creatine works, it\u2019s worth going over the body’s energy production mechanisms, and the types of exercise they are used for. These are:<\/span><\/p>\n