In this series, we've learned creatine definitely increases strength and muscle mass. It accomplishes both by increasing the availability of ATP in muscle tissue, allowing you to workout at a higher intensity. This leads to both strength and size gains. If creatine increases workout intensity and promotes increases in muscle mass, it should also work to decrease body fat.
Tag: creatine monohydrate
High intensity exercise is characterized by, "brief, intermittent bouts of vigorous exercise interspersed by periods of rest or low intensity activity." If the limiting factor of this activity is slow ATP synthesis, supplementing may show some improvement.
The research on creatine and cardio was at best, mixed. While cardio is long and low or moderate intensity, sprints are typically shorter and done at a much higher intensity. What we know about creatine means that it should be a perfect match for this short but high intensity type of exercise.
For longer exercise bouts, the body uses an aerobic energy pathway; this requires oxygen. This pathway creates a lot more ATP, but requires more time. This pathway is ideal for long endurance activities such as running, swimming, rowing, biking, or less intensive sports. The question is whether creatine plays a significant role in this energy pathway.
Creatine works by providing additional phosphate groups, making it easier for the body to recycle ADP back into ATP. This should theoretically improve performance in exercises which have high, short-term energy demands.
Creatine Creatine is one of the most popular supplements available on the market wi…