What does fact checked mean?
At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
The Best Workout While on Creatine
Creatine supplementation provides various anaerobic benefits including improved muscular strength and size. Research proves that strength and size gains from creatine use are only experienced through high intensity, short-duration anaerobic exercise, according to the University of Maryland Medical Center. Learning the best workouts while supplementing with creatine allows you to design an effective training program.
Creatine speeds up the production of your body’s muscle energy during anaerobic exercise. Anaerobic movements include weightlifting, sprinting and playing football or similar sport. This type of exercise consists of short periods of high intensity movements that place high demand on your body’s energy production. Creatine supplements step in to increase this energy for repeated exercise.
A high intensity sprint workout provides a method for anaerobic training which improves muscular power, speed and development. Perform a sprinting workout either on a treadmill or outside. For treadmill sprints start by sprinting for 30 to 60 seconds then walk for recovery for 60 to 90 seconds. Shapefit.com suggests sprinting for a distance of 50 to 100 meters then walking for twice your sprinting distance for recovery. Perform 10 sprint repetitions per workout, with beginners starting at five repetitions and progressing training over time.
High Intensity Resistance Training
High intensity resistance training uses the anaerobic energy system to power your body through these brief and intense workouts. High intensity resistance training, or HIRT, involves brief supersets of compound exercises followed by recovery for size and strength increases. This method fits perfectly with creatine use because of the short, high intensity burst of anaerobic training it provides. Examples of HIRT training include performing a set of bench presses followed by squats, then switching to pullups. A recovery period occurs after completion of your set and then repeat.
Consult with your doctor before taking creatine supplements. Discuss your medical condition and history with your physician to determine if creatine supplementation poses any risk for you. Always read product labels for the recommended dose and never exceed this limit. If you experience any adverse effects from creatine supplementation discontinue use immediately and call your healthcare provider.
- University of Maryland Medical Center: Creatine
- ExRx.net: Creatine
- ACE Fitness: Creatine Creates a Sensation
- Cooper Institute: Creatine Supplements: Friend or Foe for Exercise Performance?
- Kreider, R. B. International Society of Sports Nutrition position stand: safety and efficacy of creatine in exercise, sport, and medicine. Journal of International Society of Sports Nutrition. 2017; 14: 18.
- MedlinePlus. Creatine.
Craig Smith covers weight loss and exercise programming for various online publications. He has been a personal trainer certified through the American Council on Exercise since 2001. Smith also holds a diploma in exercise physiology and kinesiology from the National Personal Training Institute.