Creatine works well for athletes, but it’s not recommended for other sports like football. You need to use it only if you are training hard or want to increase your performance.
But what do I mean?
Well, there are two types of creatine: phosphocreatine and creatinine. Creatine works better when taken with carbohydrates (carbohydrates) because they provide energy while creatine helps build muscle mass and strength. When taking creatine without carbs, you will get weaker and lose your muscle mass.
When you combine creatine with carbs, you’ll get stronger and improve your endurance. Creatine is also good for building lean body mass.
If you’re looking to gain weight, then don’t take creatine unless you have no other choice. You won’t see any results from taking creatine if your diet isn’t balanced enough or if you’re overweight or obese.
If you’re training hard, you need to take creatine. However, creatine doesn’t work so well for all athletes.
For example, tennis players shouldn’t take creatine since their bodies aren’t used to high levels of energy. They usually train at low intensity and don’t need extra energy during competition. Also, basketball players should avoid taking creatine since they need carbohydrates for fuel and the amount of glycogen in their muscles decreases with time due to fatigue.
As a football player, you need to take creatine since you require energy for strength and muscle growth. However, creatine may not work so well for endurance activities.
The benefits of taking creatine during your workouts will have little effect on your endurance. This means that creatine works only if you’re doing short-term or high intensity exercises. If you play soccer, then creatine helps you run faster and increase your strength. It also helps in increasing the mass and strength of your muscles. Taking creatine can result in more frequent and more intense muscle growth.
If you’re training hard, you should take creatine. It improves strength and provides more energy during physical activity.
Creatine works best for explosive sports like American football or soccer since it increases your performance during short bursts of energy.
But is Creatine Works for Soccer Players, Too?
That’s the thing that we want to discuss here in this post. Indeed, it can provides more energy to play more and better soccer. Using creatine also helps build strength and increase muscle mass. It’s not recommended for endurance activities, though. In fact, creatine is perfect for American football or soccer players who want to gain power and strength during a match.
Creatine has many positive effects on your body and mind. For one thing, it makes your brain create more ATP (adenosine triphosphate).
ATP is the main source of energy for your muscles, so it makes your body produce more of it. This means that you can work out longer and harder without tiring.
It also buffers lactic acid, which is a waste product that causes fatigue in your muscles. If you’re a soccer player, then this is perfect for you since you need to run around the whole field.
Creatine also increases the size of your muscle fibers.
Sources & references used in this article:
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Monitoring training load and fatigue in soccer players with physiological markers by L Djaoui, M Haddad, K Chamari, A Dellal – Physiology & behavior, 2017 – Elsevier
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Energy demands in competitive soccer by J Bangsbo – Journal of sports sciences, 1994 – Taylor & Francis
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The effect of oral creatine monohydrate supplementation on running velocity by DR Redondo, EA Dowling… – … Journal of Sport …, 1996 – journals.humankinetics.com
High speed running and sprinting profiles of elite soccer players by J Miñano-Espin, L Casáis… – Journal of human …, 2017 – content.sciendo.com
The acute effects of Creatine Monohydrate loading on simulated soccer performance by JD Williams – 2007 – openrepository.aut.ac.nz
Caffeine supplementation and muscle damage in soccer players by M Machado, AC Breder, MC Ximenes… – Brazilian Journal of …, 2009 – SciELO Brasil