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If you’re seeking ways to enhance your athletic performance, you may be overwhelmed by the variety of products claiming to improve your workout outcomes. Among this sea of options, creatine stands out as a super supplement endorsed by experts for supporting muscle growth and recovery.
Where does creatine come from?
Creatine is a substance naturally produced by the pancreas, kidneys, and liver. According to The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, who are part of the Medical Expert Board, creatine can also be obtained from protein-rich foods like shellfish, chicken, fish, pork, beef, dairy products, and eggs.
For individuals with inadequate dietary intake or those engaging in frequent exercise, supplementing with creatine could be beneficial. Taking a creatine supplement is particularly crucial for individuals who may not consume sufficient amounts of creatine through their diet or have high workout demands.
Why creatine is the ultimate “super supplement” to speed up workout results:
Experts agree that creatine is the ideal supplement to pair with your workouts—and for good reason. Creatine provides a consistent energy source to your muscles so you can continue to exercise or perform a more vigorous weight-training session successfully. Plus, research shows that creatine can enhance your overall workout performance.
“[Creatine is] especially beneficial when you’re lifting weights or playing a power sport like wrestling or football since it helps with quick bursts of energy and strength. This leads to greater muscle strength and muscle gain over time,” The Nutrition Twins point out. “Additionally, creatine may help with muscle growth by increasing the levels of IGF-1, a hormone that is important for muscle development.”
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Tyler Read, BSc, CPT, the founder of PTPioneer.com, agrees that creatine reigns supreme. “While many supplements on the market have anecdotal evidence, very marginal effects, or only show ‘benefits’ from studies sponsored by the manufacturer, creatine has decades of research backing it as a performance enhancer for strength and power activities,” he tells us. “It loads up more creatine phosphate in your muscles, which fuels very fast explosive activities. This directly increases strength and power but also helps build muscle quicker since you can load up more weight and drive more gains that way.”
Another major benefit of taking a creatine supplement is it helps speed up the recovery process. When you lift weights, you actually endure “micro-tears” in your muscle fibers, The Nutrition Twins explain. As they heal, your muscles gain strength. Creatine helps these little muscle tears repair themselves quicker.
“Creatine also can help you perform better and get more bang from your workout because it helps to boost water content in the muscle cells—one more way that it may increase muscle growth,” The Nutrition Twins say. “It can also increase muscle mass and reduce severe muscle injuries, muscle strains, pulls, and tightness.”
Choose a creatine supplement in the monohydrate form.
When supplement shopping, The Nutrition Twins stress choosing a creatine supplement in the monohydrate form, as the other forms haven’t been as researched or associated with the same benefits.
“[In addition,] look for NSF Certified for Sport on the label since they ensure extensive evaluation of every step of a product’s production,” The Nutrition Twins add. “One of our favorite NSF Certified for Sport brands for creatine is Thorne’s creatine. It’s unflavored, gluten-free, and a trustworthy brand.”
According to the product description, Thorne’s creatine promotes muscle size and strength, increased cognitive function, and muscle performance. You should mix one scoop with an eight-ounce glass of water or beverage of choice and consume 30 to 90 minutes pre- or post-workout to soak up the benefits.
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Even though creatine is safe for most individuals to take, it’s wise to check in with your healthcare provider first and foremost before introducing any new supplements into your diet.
Frequently Asked Questions About The Best ‘Super Supplement’ To Speed up Workout Results
What is a ‘super supplement’ for workout results?
A ‘super supplement’ is a term used to describe a particular type of supplement that is believed to enhance workout performance, speed up results, or aid in recovery. These supplements often contain powerful ingredients that are thought to provide additional benefits beyond regular supplements.
Is there a single best super supplement for improving workout results?
There isn’t one super supplement that works best for everyone as individual results can vary. However, some commonly recommended super supplements for improving workout results include creatine, protein powder, branched-chain amino acids (BCAAs), beta-alanine, and caffeine.
How can super supplements help speed up workout results?
Super supplements can help speed up workout results by providing essential nutrients that support muscle growth, strength gains, endurance, and recovery. They may also enhance overall performance during workouts, allowing you to push harder and see results more quickly.
Are super supplements safe to use?
Before adding any super supplement to your routine, it is crucial to consult with a healthcare provider or a nutritionist, especially if you have any existing health conditions or are taking medications. While many super supplements are safe when used as directed, some may have potential side effects or interactions with certain medications.
Should I rely solely on super supplements for workout results?
No, super supplements should be viewed as enhancers rather than replacements for a balanced diet and proper training program. For the best results, it is essential to focus on overall nutrition, hydration, adequate rest, consistent training, and recovery strategies in addition to incorporating super supplements into your routine.
