Hey, athletes! You might have heard about creatine from your coaches, teammates, or even
on social media. But what is it, and why should you care? Let's break it down so you and
your parents understand why creatine could be a game-changer for your athletic
performance.
What Is Creatine?
Creatine is a natural substance found in your muscles and brain that helps provide quick
bursts of energy—like when you sprint or lift heavy weights. Think of it as fuel for your
muscles. Your body makes a small amount of creatine every day, but for athletes who train
hard, that might not be enough to keep up with your energy needs.
Why Should You Take Creatine?
Creatine is one of the most researched supplements out there, and it has some pretty
awesome benefits for athletes like you. Here’s what it can do:
● Build More Muscle:
○ In an 8-week study, experienced male athletes gained over 6 pounds of
muscle just by adding creatine to their routine.
○ Another review of 150 studies showed that creatine users gained about 2.2%
more muscle and lost 3.2% more body fat than those who didn’t use it.
● Get Stronger:
○ A study with college football players found that those who took creatine
increased their bench press by 5.2%, their power clean by 3.8%, and their
squat by 8.7%.
○ On average, these athletes saw a 5% increase in strength across these
exercises.
● Improve Performance:
○ Creatine helps you perform better in short, intense activities like sprinting or
heavy lifting, and it also helps you recover faster between workouts.
● Prevent Injuries:
○ Creatine can reduce the risk of injuries to your muscles, bones, and tendons,
which is especially important if you’re training or playing sports regularly.
● Help Your Brain:
○ Believe it or not, creatine isn’t just for your muscles—it can also boost your
brainpower. Recent studies show that it might improve your memory and
thinking skills.
These benefits make creatine a great option if you’re serious about improving your athletic
performance. So, how do you take it?
How to Use Creatine
Creatine usually comes as a powder that you mix with water or juice. For best results, take it
with something that has carbs, like fruit juice, to help your muscles absorb it faster. There are two phases to creatine supplementation:
1. Loading Phase:
○ For the first 5-7 days, take 5 grams of creatine 3-4 times a day. This helps
quickly fill up your muscles with creatine.
2. Maintenance Phase:
○ After that, take 3-5 grams of creatine once a day to keep your muscles topped
up. Make sure you drink at least 1 cup of water with each dose to help it
dissolve and work properly.
Stay Hydrated!
When you take creatine, your muscles hold onto more water, so it’s important to drink extra
fluids. Here’s a guide:
● Normal Water Intake: 8-10 cups a day
● With Creatine: 12-16 cups a day
If you’re an athlete who trains hard, you should already be drinking more water:
● For Girls: More than 16 cups a day
● For Boys: More than 24 cups a day
Drinking enough water is key to getting the most out of creatine and staying hydrated,
especially during intense training sessions.
The Bottom Line
Creatine is a safe and effective supplement that can help you build muscle, get stronger, and
improve your performance. If you’re looking to take your game to the next level, creatine
could be the extra boost you need. Talk to your coach or a healthcare professional to see if
it’s right for you, and always make sure you’re staying hydrated when you use it.
Now that you know what creatine can do, are you ready to level up?
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