The Way to Fuel • 31/01/2023
What Is Creatine and What Does It Do?
What is creatine?

Creatine is a naturally-occurring compound found in food sources like red meat and fish, and it's also produced by the human body in small amounts. It is stored in muscle tissue and used as a source of energy during high-intensity, short-duration activities, such as weightlifting and sprinting.  

As the body only produces small amounts, creatine supplementation is beneficial to athletic performance.  It can enhance resistance to fatigue, while also helping build maximum strength and power. And it is backed up by over 20 years of research and is regarded as one of the most effective sports supplements available. 

What is the main ingredient in Musashi Creatine? 

Musashi Creatine is a dietary supplement made from 100% pure creatine monohydrate. The product is certified by Informed-Sport Certification and is a highly researched and widely used sports supplement by many professional athletes.  

The recommended dose of Musashi Creatine may vary depending on the individual's needs and goals. As a guide, use a serving size of 5g, or one level scoop. Mix the creatine with water, juice, or another liquid, and stir until it is fully dissolved. It is recommended to consume immediately after mixing. It's important to drink enough water throughout the day. As for timing, it is recommended to take 1-2 servings daily, either before or after exercise or as advised by a healthcare professional. 

What are the benefits of Creatine? 

Creatine as a supplement like Musashi Creatine is beneficial for anyone taking part in a wide variety of athletic or sporting activities.  It also provides benefits in muscle recovery, assisting muscle maintenance in older adults and a variety of benefits for females across their lifespan. Read more about the benefits of creatine for all athletes. 

Gwen Gothard, a Sports Performance Nutritionist, often recommends Musashi Creatine for athletes who need an extra boost of power and speed. This includes sprinters, boxers, body builders, and athletes participating in various sports and endurance events. Creatine supplements can help improve an athlete's performance, strength, and power, allowing them to reach their full athletic potential. It is a great option for athletes looking to get the most out of their performance and maximize their results. 

The Benefits of Creatine Supplementation: 

  1. Increased muscle strength and power: it can help increase muscle strength and power, which can lead to improved performance in activities that require short bursts of high-intensity effort, such as weightlifting, sprinting, and jumping. 
  2. Increased muscle mass: it can help to increase muscle mass by promoting muscle cell hydration and protein synthesis. 
  3. Improved muscle recovery: it can help to reduce muscle fatigue and soreness, which can lead to improved muscle recovery after exercise. 
  4. Improved brain function: it has been shown to have a positive effect on cognitive function, particularly in areas such as memory and intelligence. 
  5. Increased endurance: it has been found to increase endurance during high-intensity exercise. 
  6. Decreased muscle damage: it may help to decrease muscle damage and soreness caused by intense exercise, leading to faster recovery and improved performance.

Common Creatine Use-Cases 

#1 For Sprinters: A Use Case 

Let’s look at a sprinter for example. Sprinters running 100m are using the energy system (ATP energy system) which only lasts a very short period of time before fatigue sets in.  The sprinter might run 100 meters at full capacity, pushing themselves to their absolute limit to cover the distance as quickly as possible. After completing the sprint, the athlete will begin to walk back to the start line.  

During this period of rest, the sprinter's energy system will start to replenish and recover, allowing them to perform another sprint when they reach the starting point.  In this scenario, creatine supplementation helps the ability for the sprinter to repeat maximal efforts. 

#2 For Weightlifters: A Use Case 

Another example would be weightlifting. If you are looking to maximize your gains in the gym, it is recommended that you perform a set of 8 repetitions to muscular failure. Muscular failure is when you can no longer perform any more repetitions with proper form.  

After performing a set of 8 repetitions to muscular failure, it is important to rest for 2-3 minutes before performing another set of 8 repetitions. This allows your muscles time to recover and helps to ensure that you are able to perform to your maximum potential on each set. 

This technique of pre-charging your muscles with creatine will help you achieve better results and progress more quickly in your strength and muscle building goals. Additionally, this type of training is also known as “cluster sets” and can help to increase the strength of your muscles even further. 

How does consuming Creatine can help to maximize power and muscle growth? 

Creatine supplements like Musashi 100% Creatine can provide you with a range of benefits to help you reach your fitness goals. Taking creatine helps to increase your power and strength during your workouts, allowing you to push yourself to the absolute limit and beyond. It can also enable you to reach that extra ‘one more rep’, which is essential for muscle growth. Taking creatine can also help to improve your overall performance, allowing you to get the most out of your training sessions.   

A loading phase is advised for best results; this involves consuming a small dose for 3-5 days followed by an increased maintenance dose for 6-8 weeks.   

The optimal way to increase creatine uptake in the muscles is to combine it with protein and carbohydrates. One way to achieve this is by adding creatine to a protein or carbohydrate-rich supplement such as Musashi Bulk or Musashi 100% Whey and consuming it as a pre- or post-workout supplement. Consuming creatine in this way helps to maximize absorption and utilisation by the muscles. Additionally, it can help to improve muscle strength and endurance and aid in the growth and maintenance of lean muscle mass. 

Musashi Creatine can enhance your workout results, whether your goal is to increase strength, improve speed, or gain muscle mass. Fuel your muscle growth with Musashi Gym Supplements.

Discover more about creatine by listening to our podcast.