Creatine is one of those supplements best suited for the job. Anyone wanting to improve their CrossFit workout performance, creatine is the supplement to go for. Regarding popularity, this sports supplement is arguably more peer-reviewed than any other. The number of positive testimonials from CrossFit alone is sufficient to convince you that it is crucial and should be included in your diet.
As early as the 90s, creatine had already started becoming a popular sports supplement, and to date, its benefits have continued growing. Below are some of the ways this amazing supplement will help you in boosting your CrossFit workout performance. The beauty of every claim around creatine is that it is supported by scientific research and proven real-world testimonials.
Creatine Enhances Your Strength
Studies done reveal that the amount you can lift in workouts such as deadlifts, bench presses, and squats can improve by as much as 50% more when you are in this supplement. This surpasses by far the gains you can make in 8 to 12 weeks when exercising without supplementing.
Faster Muscle Building
It is common to hear an athlete has gained 5 pounds of muscle or even more after a few weeks of using the supplement. Critics have argued that what creatine adds is only water weight and not real muscle and therefore can be lost quickly. Again, studies have proved the critics wrong because creatine adds pure muscle with very little water. Since creatine is stored in your muscles and not under the skin, you will not look bloated or puffy, but rather your muscles will look fuller and better.
Fast Recovery Between Sets
The number of reps, which you are capable of doing will depend on a great deal the recovery and the quality of it in between your sets. Creatine helps in getting your muscles recover faster which means you will put more effort than you normally would in the next set. As the set progresses, you become much stronger.
Apart from the above benefits, creatine also reduces your chance of cramping. We all know that cramping in the middle of your CrossFit training routine can easily grind your CrossFit workout to a halt.
The Best Creatine Supplement for CrossFit
There are a lot of creatine-based supplements in the CrossFit industry, and this may confuse you when you are searching for a credible variety to supplement your CrossFit workout. Without fronting any names, the best criteria to follow when shopping, is to look for that variety that is tested before and after packaging for purity.
The only ingredient present in the supplement whichever brand it is should be creatine monohydrate. Also, every serving of the supplement should give you an equivalent of 5 grams of creatine. Lastly, the creatine supplement you purchase should be micronized. This means it is milled into tiny particles thereby helping it to dissolve faster and remain dissolved even while drinking.
The best way to take creatine is fast to load it. This is where you take sufficient creatine to fill your muscles. For this reason, it is called the loading phase. The second step is the maintenance phase where you just take enough to fill up your muscles. The loading phase takes about 20 grams per day for a period of 5 to 7 days while the maintenance phase only involves taking 5 grams per day.