True sports nutrition

According to the International Society of Sports Nutrition*...

• Creatine monohydrate is the most effective ergogenic nutritional supplement for increasing high-intensity exercise capacity and lean body mass during training.

• Creatine monohydrate is the most extensively studied and clinically effective form of creatine.

Creatine may have ergogenic benefits such as:

• Increased single and repetitive sprint performance

• Increased work performed during sets of maximal effort muscle contractions

• Greater muscle mass and strength adaptations during training

• Increased anaerobic threshold

• Greater aerobic capacity

• Enhanced recovery

• Greater training tolerance

Such effects can be of interest to people in all kinds of sports, such as sprinting, basketball, swimming, combat sports, tennis, interval training, bodybuilding, powerlifting, weightlifting, rugby and track/field sports.

Creatine (methylguanidine-acetic acid) is a compound derived from the aminoacids methionine, glycine and arginine, stored primarily in skeletal muscle. About 60–65% of this creatine is phosphorylated and it is this phosphocreatine (PCr) that provides a rapid but brief source of phosphate for the resynthesis of adenosine triphosphate (ATP) during maximal exercise.

* Source: adapted from Kreider et al. “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport and medicine” J Int Soc Sports Nutr., 2017 14:18