Evidence-Based Nutrition Advice for Strength Athletes
We get asked about creatine supplementation on a pretty regular basis. Rightly so, it’s been a player in sports nutrition supplementation for a long time now and doesn’t appear to be going anywhere.
Creatine monohydrate is THE most researched supplement in the world of sports nutrition, and it’s one of the few that, time and time again, has been shown to be not only safe, but rather effective, too.
So what does it actually do?
According to a 2011 article published in the Journal of Exercise Nutrition & Biochemistry, creatine monohydrate:
What is the proper dosage?
Are some brands of creatine better than others?
My favorite site for comparing the quality of different brand of supplements is www.labdoor.com. I don’t get any sort of compensation for telling you that, I just really like that site and they are constantly adding new supplements to it. It’s certainly not all inclusive, but it’s a good place to start. For those that are subject to WADA drug-testing, you can also search for products that have been tested for over 200 banned substances.
To answer the initial question, should you use creatine?
Given the evidence supporting both the benefits of supplementing with creatine and the lack of side-effects, creatine appears to be a very effective way increase strength and work capacity. It should be noted that proper diet, sleep, and stress management should be in line before the addition of supplements. If you need help getting started with performance nutrition, you can apply to work with our team here or to learn more about our services, go here.
AUTHOR: DR. KRISTIN LANDER, DC, CISSN
Kristin has competed internationally in both powerlifting and Olympic weightlifting. She is a lover of all things barbell, nature, and nerdiness. She has helped hundreds of athletes over the last decade reach the highest level in their sport through her evidence-based performance nutrition methods, careful attention to detail, and individualized approach.
Using the most current nutrition research and years of experience as athletes ourselves, FFN coaches will give you the tools you need to succeed and never feel held back by your nutrition or recovery again.
Connect With Social Media
© COPYRIGHT 2020. ALL RIGHTS RESERVED.