Why is Creatine in our Pre-Workout?

Health and performance should grow together. We shouldn't have to sacrifice one for the other. 

When we build our health and performance through natural means of energy production and recovery, we will experience compounding results. This is because we are supporting our body's pathways for energy production and recovery.

We created The Fuel to optimize your workouts to maximize the ability for your brain, heart, and muscle tissue to use energy and recover as fast as possible. The Fuel is loaded with energy substrates for optimal performance.

• Branch Chain Amino Acids
• Creatine
• Beta Alanine
• D-Ribose
• CoQ10
• Quercetin
• Methyl B12
• L-Methylfolate
• Malic Acid
• NAC

The role of creatine

Our muscles burn through ATP (Adenosine Triphosphate) during intense workouts. In order to optimize our performance, our body needs a backup energy source. 

This is where creatine comes in to save the day.

Creatine is made up of three amino acids -  methionine, arginine and glycine and is produced from our diet (think meat and seafood) in the liver, kidneys, and pancreas. 

Creatine regenerates ATP, our body's energy powerhouse so that our muscles can keep firing on all cylinders. 

Why do we need to supplement with creatine if we can get it from our diet?

We would have to consume A LOT of meat in order to experience any meaningful results in the way of muscle mass and strength.

The Fuel contains 5 grams of creatine. Studies have demonstrated that creatine stores can generally be maintained by ingesting 3–5 g/day. Some studies have found that larger athletes may need to ingest as much as 5–10 g/day in order to maintain creatine stores.

Besides muscle mass, strength, and post-exercise recovery, research is indicating a positive role in injury prevention, thermoregulation, rehabilitation, and concussion and/or spinal cord neuroprotection.

Creatine and Beta Alanine

In a recent study, supplementing with Beta Alanine along with creatine were shown to enhance muscular power, strength, and cognitive performance compared to taking Beta Alanine without creatine. 

Beta-alanine helps maintain ph balance in the muscles by increasing carnosine levels and has been shown to improve exercise capacity and executive function after endurance exercise.

Results from a study involving a 10 week resistance training program with college football players revealed that creatine plus beta-alanine supplementation appeared to have the greatest effect on lean tissue accruement and body fat composition.

Do you take a pre-workout that contains creatine? I'd love to hear about your results in the comments below.

References:

Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z

Samadi, M.; Askarian, A.; Shirvani, H.; Shamsoddini, A.; Shakibaee, A.; Forbes, S.C.; Kaviani, M. Effects of Four Weeks of Beta-Alanine Supplementation Combined with One Week of Creatine Loading on Physical and Cognitive Performance in Military Personnel. Int. J. Environ. Res. Public Health 2022, 19, 7992. https://doi.org/10.3390/ijerph19137992

Furst T, Massaro A, Miller C, Williams BT, LaMacchia ZM, Horvath PJ. β-Alanine supplementation increased physical performance and improved executive function following endurance exercise in middle aged individuals. J Int Soc Sports Nutr. 2018 Jul 11;15(1):32. doi: 10.1186/s12970-018-0238-7. 

Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46. doi: 10.1123/ijsnem.16.4.430. PMID: 17136944.