Running Performance: Do I Need Creatine?
Outlining the definition of Creatine and its key role in the body, which is maintaining energy availability
Moving on to highlight the therapeutic benefits of this supplement in the ageing population but also in people suffering from certain medical conditions including: Parkinson’s Disease and Ischaemic Heart Disease
Highlighting the potential benefits of Creatine supplementation for a runner including: enhanced performance, improved post-exercise recovery, and greater training adaptations
Focusing on the potential drawbacks of Creatine supplementation for a runner including: water retention, weight gain, and a historic concern about kidney dysfunction
Indicating the Creatine requirements from food (i.e.1-2g per day) and the creatine content of certain meats and seafood. For example: herring contains 1.5g of creatine per 100g serving and chicken contains 0.8g of creatine per 100g serving
Delving into Creatine supplements and what to consider before embarking on a protocol with a specific focus on which form of supplement to choose and where the creatine has been produced (Germany or China). Some recommended brands include: Motion Nutrition, Bonusan and Thorne Research
Finally, focusing on dosage and outlining how much Creatine is required per day for someone on a supplement protocol before mentioning ways in which creatine bioavailability may be enhanced. For example; an appropriate stomach acid pH and ingestion alongside carbohydrate and protein rich foods