administrator – Argivit

18 Nov 2024

How to train in cold weather.

Lovers of outdoor sports often consider winter to be a season in which it is difficult to continue training in, as the low temperatures and overall weather conditions are much less likely to entice us to get out of the house. That does not mean, however, that the only alternatives are to either stay on the sofa or to be cooped up in the gym at best. Exercising in the open air is also possible in winter, provided that some simple guidelines are followed. Surprisingly, exercising outside in cold weather offers some real benefits.

The benefits of training in the cold.

Training in the cold has a number of benefits, both for the body and mind, which can be summarized as follows…

Beneficial for the cardiovascular system. The low temperatures of the season have a cardioprotective effect for those that tend to train outdoors, regardless of the sport. After all, when it is cold outside, the heart has to work harder, which results in an elevated heart rate that promotes proper blood circulation and tissue oxygenation;
Increases metabolic rate and burns more calories. Elevated cardiovascular activity also boosts thermogenesis, which in turn increases the number of calories being burned. Exercising in the cold requires us to expend more energy, which leads to the consumption of accumulated energy reserves, fat in particular, thanks to heightened metabolic activity. Studies have shown that training at least four hours a week in cold weather helps to lose weight considerably;
Allows for increased vitamin D production. Exercising outdoors during the winter leads us to exposing ourselves to sunlight, the latter of which is required for the production of vitamin D in the skin. Even though solar radiation is considerably weaker compared to the summer, it is still enough to kick-start the production of this essential nutrient. The weaker rays of the sun make it safer for us to be exposed to it for extended periods. Larger vitamin D reserves contribute to our overall health. On one hand, they sustain the immune system, while, on the other, they are essential for strong and healthy bones;
Improved breathing. The air tends to be drier in winter, making breathing easier for many. That, in turn, results in running and other cardiovascular activities being easier, as the feeling of exhaustion typical of hot weather is not as prominent. Of course, that also requires us to dress appropriately in order to avoid coming down with something, as is usually the case in winter;
Boosts mood. Exercising, and spending time outdoors in general, during the winter months leads to being in a better mood thanks to sunlight, sparse as it may be, and the overall stress-relieving effects of exercise. Indeed, by being physically active, endorphins are released into the bloodstream. The latter are essential in counteracting Seasonal Affective Disorder (SAD), a condition that is tied to this season.

Clothing, warm-up, and hydration.

It goes without saying that in order to benefit the most from training in cold weather conditions, we must be careful. As mentioned earlier, we ought to dress appropriately, being especially careful so as to avoid upper respiratory tract disorders. When it gets really cold, we need to pay special attention to our neck, as it can be quite vulnerable. Additionally, we must be careful about warming up before exercising. The cold tends to cause muscles to tense up, which increases the risk of pulled muscles and muscle contractures. Last but not least, it is important to remember that training in winter also causes us to sweat. We must, therefore, remember to keep ourselves hydrated even if we are not feeling particularly thirsty at the moment.

Nutrition and supplementation for winter athletes.

Another important aspect to consider is, of course, nutrition. As examined previously, being physically active during the Winter leads to higher energy consumption as a result of the stress the body is subjected to due to the low temperatures. We should thus be careful with our diet that, unlike during the summer, can be more nutritious though balanced and rich in fiber and vegetables all the same. Minerals and vitamins are also important, and can be found both in our food and in sports-specific dietary supplements at this time of year. The nutrients to always consider when training in cold weather include…

Magnesium. This mineral is always important, even more so during the cold months as it is an invaluable ally for athletes. Indeed, it is known for its effectiveness in counteracting fatigue, as well as boosting immune defenses. Thanks to the effects it has on the immune system and muscles, it is able to optimize the use of energy stored by the body and aid in the transmission of neuromuscular impulses;
Potassium. Yet another essential nutrient for muscles that helps in counteracting fatigue when training for long periods in the cold. Indeed, it acts at the muscle metabolism level. It can prevent physical weakness in periods of heightened energy use but also during the recovery phase. During winter, its effects allow for the prevention of muscle cramps, which tend to be more common in cold weather, especially in the event of an inadequate warm-up.
Vitamin C. An essential vitamin for the immune system, that allows us to protect ourselves from upper respiratory tract infections that are often more prevalent in winter, especially when exercising outdoors. Its antioxidant effects safeguard us from the fatigue that many often cite as the deterrent to exercising outside during the winter. Furthermore, it also helps in combating the fatigue that sets in post training.
Arginine. Another nutrient that helps us to feel less tired, and it is actually invaluable in winter when muscles have a harder time contracting. As an amino acid, it is essential for protein synthesis and is converted into nitric oxide, a molecule that allows blood vessels to dilate and thus supply nourishment to the muscles more effectively. Arginine is also known for supporting the immune system, especially among athletes. Scientific literature recognizes that the synergistic effect between vitamin C and arginine is beneficial in regulating immune response, making this combination especially important for fighting off common infections during these months.
Creatine. Found in abundance within muscles, it plays a crucial role in supporting their strength and function. It combats fatigue and proves beneficial when training in adverse and extreme weather conditions, or after suffering a sports injury. Its benefits, however, also very much extend beyond the cold months and prove invaluable when transitioning from one season to the next, as the stress our body is subjected to during those periods leaves us physically weaker.

How supplementation can aid immune defenses.

Are you feeling tired and stress as a result of the change of seasons? It is in these moments that we need to give a helping hand to our body in order to strengthen it by giving a powerful boost to our immune system. The onset of fatigue is a common occurrence during the summer heat, the early signs of autumn, and rapidly changing weather conditions.

How to exercise when it’s too hot outside

The importance of vitamins in post-training recovery

The muscle recovery phase is frequently overlooked, despite its significance in the training regimen of every athlete. The recovery process of muscle fibers commences shortly after the conclusion of a training session, whether it be anaerobic training involving strength exercises like weightlifting and bodybuilding, or aerobic training involving low-intensity, longer-duration activities like endurance sports and cycling.

23 Oct 2024

How supplementation can aid immune defenses.

Are you feeling tired and stress as a result of the change of seasons? It is in these moments that we need to give a helping hand to our body in order to strengthen it by giving a powerful boost to our immune system. The onset of fatigue is a common occurrence during the summer heat, the early signs of autumn, and rapidly changing weather conditions. However, it is also worth noting that daily life itself contributes to feeling fatigued when one finds themselves under intense strain. One of the primary symptoms that act as a warning of weakened immune defenses is fatigue. When it manifests it typically comprises of a loss in mental clarity, muscular weakness, as well as irritability and a general lack of mental and physical energy.

What is the immune system?

A word of caution – mistrust those that sustain the immune system ought to be “boosted”. Beyond the fact that such a thing is not possible, it would be counterproductive. If it were to go into overdrive, that would cause a different problem altogether, namely autoimmune disorders. What we really ought to be doing instead is supporting immune defenses when fatigue sets it, thus aiding them in performing their task adequately. It must also be acknowledged that it is a vastly complicated system, made up of a sophisticated cell network, structures, and organs including the spleen, bone marrow, lymph nodes, tonsils as well as various other kinds of tissue that work in synergy with each other to defend us from the external “invaders” such as bacteria, parasites, viruses, and fungi.

Nutrition and immune defenses

What can be done then to ensure it is in good working order? There are no such things as miracle cures, physicians sustain. Instead, they insist on the importance of having a healthy lifestyle and maintaining a good diet when under sustained psychophysical stress. It has indeed been proven that proper immune functioning is dependent on good nutritional plans that do not neglect micronutrients such as vitamins and minerals, which can be found in plentiful quantities in fruits and vegetables.

The most helpful supplements for the immune system

There are times, however, when dietary changes alone are not enough and additional steps must be taken. Supplementation is immensely valuable in such instances. Here are some nutrients commonly available as supplements to consider when faced with fatigue and weakened immune defenses.

Vitamin D. A fat-soluble nutrient essential for the proper functioning of the body, that helps in combating pathogens and the reduction of inflammation, thus promoting effective immune response. This becomes evident when looking at individuals suffering from pathologies that affect the immune system and their diminished levels of vitamin D. It is therefore very beneficial to supplement with it during the transition from one season to the next and in times of elevated tiredness or fatigue.
Zinc. This mineral favors the development and interconnection of immune cells, reduces inflammation, helps prevent pathogen infection, and allows the body to better defend itself from those that have already managed to infect it. The long-term intake of zinc is generally considered to be safe, especially in individuals that are found to be actually deficient;
Vitamin C A potent antioxidant that protects against oxidative stress and an invaluable aid when we are feeling tired and worn out, especially in the event of upper respiratory tract infections. Additionally, a research study has shown that ascorbic acid boosts nitric oxide synthesis in human endothelial cells, and it does so in synergy with arginine. The mechanism just described is able to preserve vessels from altered vasoconstriction, atherosclerosis and coagulation abnormalities. It thus follows that the simultaneous intake of Vitamin C and arginine is especially beneficial;
Arginine. An amino acid that is essential in protein synthesis. Once consumed it is converted into nitric oxide, a molecule that promotes the dilation of blood vessels, consequently also aiding muscle function. It is thus an excellent supplement to take when transitioning from one season to another, as well as during other stressful periods since it reduces physical fatigue. In addition to aiding the proper functioning of the immune system in both professional and amateur athletes, arginine promotes the secretion of growth hormones, insulin, and other molecules. A number of different research studies have shown that the supply of arginine is essential for the normal proliferation and function of T cells. Arginine is also a potent natural antioxidant and plays a role in glucose synthesis.
Creatine. An oligopeptide found in muscles that is synthesized in the liver and kidneys, with arginine as the starting point. Creatine supplementation also proves beneficial in periods of fatigue and depleted immune defenses as its presence in food is negligible. It may be used to prevent physical fatigue and during stressful periods, but also following a sports or other injury in general. It too is a great ally when transitioning from one season to the next and during periods where stress leaves us in a physically weakened state.
Carnitine. A conditionally essential amino acid derivative that is naturally synthesized by the body and plays a key role in energy production. A lack of carnitine may contribute to fatigue and lead to a decline in immune function. It may be used to boost immune defenses in athletes that find themselves in a holding pattern as a result of having suspended their training. It is worth noting, however, that one of the functions of carnitine is the transportation of long-chain fatty acids within the mitochondria. The latter serve as the power plants of our cells, therefore, a deficiency in carnitine results in us feeling tired, both physically and mentally, as well as not being able to focus;
Aspartic acid. Another amino acid that plays a role in the protein synthesis process. It seems to be playing a role in boosting vitality. Aspartic acid stimulates the immune system and it is also helpful in combating both mental and physical fatigue, along with muscle cramps and the irritability we feel when finding ourselves in stressful situations;
Magnesium Essential in combating fatigue and in ensuring the proper and healthy functioning of the immune system. This mineral also acts directly upon the nervous system, as well as on muscle tissue. Magnesium plays a role in proper muscle function and is a key element in the transmission of neuromuscular impulses and the expenditure of energy by the body. One of the ways by which it is able to aid the immune system, is the fact that it allows the body to more effectively absorb a number of different nutrients, some of which were mentioned previously, such as Vitamin C;
Potassium. Potassium is another essential substance that aids in combating fatigue cause by the change of seasons as it affects the muscle metabolism. Its function is particularly beneficial in athletes as it helps prevent physical weakness when they are on a training break, as well as when they are in their recovery phase. Lastly, it also minimizes cramps athletes may experience as they start training again.

What are some high-arginine foods?

Arginine is an amino acid that is required by the body in order to synthesize protein. Therefore, it is also essential for muscular well-being, especially when muscles are subjected to intense strain.

Back to School: The Benefits of Supplementation for Students.

The experience of going back to school can often prove traumatic for students, even more so as it is paired with a seasonal transition. Concentration wanes, memory suffers, and fatigue sets in. Similar effects can also be observed over the course of the school/academic year, as periods of intense studying can often lead to a lack of focus and what is referred to as “mental fog”.

How to exercise when it’s too hot outside

02 Sep 2024

Back to School: The Benefits of Supplementation for Students.

The experience of going back to school can often prove traumatic for students, even more so as it is paired with a seasonal transition. Concentration wanes, memory suffers, and fatigue sets in. Similar effects can also be observed over the course of the school/academic year, as periods of intense studying can often lead to a lack of focus and what is referred to as “mental fog”.
It is during those times that both parents and students look at dietary supplements aimed at aiding cognitive function as a potential solution.

The role of nutrition on brain function

It is crucial to remember that nutrition significantly affects cognitive performance since the food we eat supplies energy to both the body and the mind alike throughout the day. Opting for a balanced diet that includes an abundance of fruits, vegetables, complex carbohydrates, and healthy fats is essential in supplying the body with the required vitamins, minerals, and antioxidants to enhance memory, concentration, and alleviate mental fatigue and tiredness. Moreover, certain nutrients commonly present in the Mediterranean diet, which are also available in supplement form, have the ability to mitigate the risk of neurodegenerative diseases.

Which are the best supplements to use when returning to school?

The use of supplements that boost brain function while studying can prove very beneficial when paired with a healthy diet. The first step would be to consider supplementing with minerals and vitamins, micronutrients which are essential for optimal brain function.
Here are some examples.

Magnesium. Arguably one of the most widely recognized cognitive enhancers for studying and focus. It plays a crucial role in the nervous system and has been shown to aid in its function, leading to mental clarity. The occurrence of a Magnesium deficiency can adversely impact the regulation of nervous impulses and exacerbate one’s responses to stressful situations, resulting in mood swings and irritability. Additionally, magnesium is involved in the mechanisms of synaptic transmission, thus impacting the formation of long-term memories.
Some studies have also suggested that magnesium supplements may also be beneficial in treating symptoms of anxiety and depression;
Vitamin D. Beyond its known benefits on the immune system, Vitamin D also proves highly advantageous for cognitive health and brain function. This applies not only to individuals with anxiety disorders, but also to those navigating stressful periods or facing mental fatigue.
It is therefore important for students to maintain optimal Vitamin D levels during demanding academic periods or when returning to school, as it also contributes to the overall health of the nervous system. While vitamin D can only be found in few foods, the body naturally synthesizes it when the skin is exposed to UV radiation. Alternatively, supplementation is also an option;
Vitamin C. This invaluable nutrient plays a pivotal role in the functioning of the nervous system, as it facilitates the maturation and differentiation of neurons, as well as the formation of myelin, the insulating layer that forms around nerves that enables rapid and efficient transmission of electrical impulses along nerve cells. Inadequate vitamin C levels have been shown to lead to a low level of mental vitality, while its supplementation allows for enhanced cognitive performance and focus.
That seems to be especially true when studying, as a good deal of research studies have linked vitamin C supplementation to increased memory consolidation and retention;
Group B vitamins. Vitamins B6, B9 (i.e., folic acid), and B12 are also involved in promoting optimal brain health. Indeed, research has shown that insufficient levels of these vitamins can lead to cognitive impairments, including mental fog, memory problems, and difficulties concentrating on a given task. It is worth mentioning, however, that the link between these vitamins and mental wellbeing is still being studied by researchers, thus their supplementation is only recommended in cases of proven deficiency;
Vitamin E. A powerful antioxidant that has the ability to shield cells, including brain cells, against the damaging impact of free radicals. According to certain preliminary studies whose findings are still under review, vitamin E may even be capable of slowing functional decline in individuals suffering from Alzheimer’s Disease. There is good reason to believe that this nutrient may offer benefits for enhancing concentration, particularly during seasonal transitions and periods of mental strain, such as those experienced by students.
At present, its supplementation is only recommended in cases of known deficiency.

Supplementation and psychophysical wellbeing

There are a plethora of other nutrients that can assist students who are studying during periods of stress or are experiencing reduced memory and focus. While they should be present in a balanced diet, they can be supplemented if necessary.
The fact that many of these supplements also have a positive impact on athletic performance makes them ideal for students who also practice sports.

Arginine. An amino acid commonly found in many protein-rich foods that is mostly converted into nitric oxide once it enters the body. The latter causes blood vessels to dilate, resulting in enhanced blood flow in muscles. However, when neurological disorders are present, nitric oxide is involved in both pathological and physiological changes.
To such an extent, in fact, that certain research studies suggest that a deficiency in arginine might be among the potential factors leading to the onset of Alzheimer’s Disease. Considering the role played by nitric oxide in synaptic plasticity, the supplementation of its precursor (arginine) can be beneficial in elevating concentration levels and improving memory while studying;
Creatine. The significance of this compound in brain bioenergetics is so substantial that there has been considerable interest in examining the impact of its supplementation on the nervous system and behavior.
Creatine supplementation is believed to improve cognitive function. Indeed, the occurrence of mental disorders, along with learning delays in infants, is frequently observed in conjunction with a decrease in brain creatine levels.
As an illustration, the supplementation of creatine during a period of heightened stress, such as 24 hours of sleep deprivation, yielded favorable outcomes on both the person’s mood, as well as tasks that exert significant strain on the prefrontal cortex.
Creatine intake proves to be particularly beneficial for students that also engage in physical activity, as it has been shown to improve athletic performance and contribute to the development of muscle mass;
Carnitine. This compound possesses remarkable antioxidant properties and additionally offers significant advantages for brain health. It has been shown to play a vital role in safeguarding neurons against damage and aiding in the disposal of beta-amyloid protein fragments, a waste substance generated by the brain. Optimal levels of carnitine have been associated with the effective functioning of the nervous system, as well as enhanced memory and concentration, particularly during demanding cognitive tasks.

Brain foods for students

Finally, certain specific foods contain additional substances that can also have a positive impact on studying or concentration. One can easily increase their intake by making slight adjustments to their diet or by incorporating supplementation.
Just to name a few…

Caffeine. Proven to help with concentration when taken in moderation. In addition to coffee, it can also be found in a number of supplements on the market that may also contain additional nutrients that counteract the effects of seasonal transitions;
Theanine. An amino acid primarily found in green tea that has the ability to act on the central nervous system. It can boost cognitive performance, especially when paired with caffeine. Some studies have found that the intake of theanine supplements may have a positive effect on memory and reaction times;
Omega-3. Typical foods of the Mediterranean diet are rich in Omega-3 fatty acids, which offer numerous benefits for the entire body, including the brain. The use of supplements that are abundant in Omega-3 enhances brain health and mitigates symptoms like mental fog, short attention span, and memory lapses, especially among students.

When does it make sense to take creatine?

Creatine is one of the most commonly used supplements by both professional and amateur athletes with the purpose of improving their physical performance. While it is a substance that is naturally produced by our body, it may also be taken in the form of a supplement in order to increase strength and muscle mass.

Magnesium and potassium, the reasons they are fundamental for muscle metabolism

Individuals practicing sports must pay particular attention to their nutrition, as the food we consume can significantly support muscle metabolism. This holds especially true for individuals engaged in rigorous physical activity and endurance sports.

What are some high-arginine foods?

15 Jul 2024

How to exercise when it’s too hot outside

Summer and its sunny days motivate us to spend time outdoors and partake in sports. Engaging in a friendly football match or enjoying a refreshing swim can have a favorable effect on our physical and mental health, which can be partly attributed to the elevated release of endorphins as a result of physical activity. Unfortunately, the heat serves as a deterrent for many as it negatively affects their energy levels. Certain individuals are also concerned that engaging in physical activity during extreme heat may even be dangerous.

The benefits of exercising when it’s hot outside

It is important to begin by stating that exercising while it is hot outside is by no means forbidden, as at the end of the day our body is adequately equipped to protect us from overheating. Perspiration is one such defense mechanism that helps compensate for the increase in body temperature. Beyond that, exercising during the summer heat also has its advantages:

Increased calorie expenditure Heat causes us to burn more calories and accelerate our metabolism, which is great for those looking to lose weight;
Increased cardiovascular function Heat causes the cardiovascular system to work harder, boosting its endurance;
Exposure to Vitamin D. Engaging in outdoor physical activities exposes us to sunlight, stimulating the production of this very important vitamin, renowned for its longstanding positive effects on the immune system and the bones;
Improved mental health. As mentioned previously, spending time outdoors on a sunny day can positively impact our mental health. It can improve our mood, alleviate stress, and even combat depression.

Hydration, nutrition, and supplementation during summer

In addition to all the benefits mentioned, it is also important to consider that the summer heat puts the body under a considerable amount of strain. That said, we should not avoid sports during the summer; instead, we must exercise more caution when it comes to hydration, supplementation, workout methods and intensity, as well as other relevant factors.

Hydration. It is evident that engaging in physical activity under high temperatures leads to the body losing a significant quantity of fluids, thus depleting essential nutrients and minerals. It is therefore necessary to drink plenty of water. The ideal choice is to consume still mineral water at room temperature in small sips. It is recommended to steer clear of sugary beverages. Furthermore, it is worth noting that hydration is not only important for our health but also for its positive impact on performance. When engaging in physical activity in a dehydrated state, the likelihood of experiencing muscle cramps and fatigue is heightened. It is necessary for us to trust our sense of thirst, instead of disregarding it while we are fully absorbed in our training or the match we are participating in. However, it is vital to exercise caution, as we often fail to recognize our own thirst. Therefore, it is recommended to take a few sips of water every 15 minutes or so to ensure the body is adequately hydrated at all times;
Nutrition. When engaging in physical activity in hot weather, we must nourish ourselves properly. It is crucial that we do not skip meals simply because the heat makes it less appealing to sit at the table. It would instead be advisable to opt for simple dishes, particularly those that can be served cold, that are free from fatty condiments and can replenish our energy stores. Fruits and vegetables play an important role as, in addition to plenty of water, they also contain essential vitamins and minerals. Pineapple and melon, for instance, are excellent choices of fruit as they are rich in both water and vitamins;
Food supplements Of course, water and nutritional foods may not be sufficient in intense heat and training scenarios. In such cases, it is beneficial to supplement with electrolytes essential for neuromuscular function and cramp prevention, such as sodium, magnesium, and potassium. Arginine is also critical for muscle metabolism, and its intake through nutrition alone may prove insufficient. This compound plays a vital role in glycogen and creatine synthesis, while also exhibiting immunostimulatory, antioxidant, and myoprotective properties that are of utmost importance for individuals engaging in strenuous physical activity. Additionally, creatine supplementation has the ability to prevent muscle fatigue by maintaining muscle health and facilitating the generation of new muscle cells through myogenesis, as in the case of injury, for example. Research studies have unequivocally demonstrated its effectiveness in enhancing athletic performance, as supplementing with it has the potential to enhance one’s strength by approximately 5 to 10 percent.

Careful when working out in the heat

Apart from being mindful of our nutrition and supplementation, there are other aspects to take into account when engaging in physical activity under hot conditions, including the nature of the exercise itself and our training methods.

Intensity. It is evident that when engaging in physical activity during hot summer temperatures, fatigue sets in faster, even when performing exercises that are less demanding in nature. Indeed, the body has to work twice as hard. For this reason, adjusting the workout intensity to account for the heat, particularly during the early stages of the training session, can provide an opportunity for our body to acclimatize by maintaining a slower pace. As we adjust to the heat and get our energy back, we may once again increase the intensity of our workout. We should not rush in doing so, however, as the time required to adapt to such temperatures is entirely subjective. In the case of aerobic workouts, it would be a good idea to wear a heart rate monitor to make sure the heart is not under too much stress;
When and where. Of course, the times in which one may choose to exercise have a significant impact. It is preferable to engage in physical activity during morning or evening hours, when temperatures are lower, ideally in shaded areas. These hours are considered the best, not only because of the lower temperatures but also because of reduced humidity levels, which influence our perception of heat and make it harder for sweat to evaporate into the air;
Clothing. In order to favor perspiration, it would be better to choose natural and breathable fabrics, such as linen and cotton. It is better to avoid synthetic fibers, as they can irritate the skin. It is also recommended to steer clear of form-fitting clothes and instead opt for loose-fitting shorts and t-shirts, as they help the air to circulate better. Wearing a damp bandanna or headband may also prove helpful. Those who are bald can opt for a cotton hat instead.

Learning to recognize the body’s cues.

However, there is a consistent rule that should always be followed – if we begin to feel unwell, experience symptoms such as headaches, difficulty breathing, intense fatigue or nausea, we ought to stop. We must consider either decreasing the training intensity and pace, or completely refraining from exercising until the climate becomes more favorable and our body has had sufficient time to rest and fully recover. During the summer, it is customary to unwind and not overexert ourselves. We should therefore strive to acquaint ourselves with our body’s cues.

Magnesium and potassium, the reasons they are fundamental for muscle metabolism

Individuals practicing sports must pay particular attention to their nutrition, as the food we consume can significantly support muscle metabolism.

Carnitine and aerobic exercise: the reasons it is beneficial for runners

Running, walking, and cycling are considered aerobic exercise, meaning they rely on endurance and cellular energy metabolism through sufficient oxygen supply and consumption.

Sarcopenia in the case of injury: how to deal with it and the role of creatine

The development of muscle mass is achieved through a combination of exercise and proper nutrition. It has the ability to counteract the decay processes associated with the aging process, although these processes can also be influenced by nutritional deficiencies and insufficient physical activity.

11 Jul 2024

When does it make sense to take creatine?

Creatine is one of the most commonly used supplements by both professional and amateur athletes with the purpose of improving their physical performance. While it is a substance that is naturally produced by our body, it may also be taken in the form of a supplement in order to increase strength and muscle mass. Research studies have now proven both its safety and efficacy when it comes to physical exercise and performance. Supplementing creatine can contribute to a 5 to 10 percent increase in strength when training with weights.
These benefits are owed to the role that creatine plays in the production of cellular energy.

Which sports benefit from creatine?

More specifically, creatine improves muscle endurance in explosive anaerobic workouts, such as weight lifting, and prevents fatigue from setting in. Additionally, it also proves beneficial for individuals that practice endurance sports, such as running, cycling, and other forms of training where endurance and strength play a role. Beyond that, some research studies have also highlighted the neurological benefits of creatine, such as an improvement in cognitive performance in the elderly. What often proves to be unclear to individuals that are using creatine-based supplements is how and when to take it (pre- or post-workout), as well as how long to take it for.

How and when to take creatine.

Currently, studies don’t point to one single universal answer to this question, though there are some useful observations to be made. Indeed, the matter of when to take creatine — be it right before or right after the training session, or at various intervals throughout the day far removed from the latter — is a commonly asked question. A 2013 study published in the “Journal of the International Society of Sports Nutrition” on the matter evaluated whether supplementing with five grams of creatine would yield better results prior to or following physical activity.
Over the course of the four-week study, the participants were split into two groups. Both groups engaged in weight training sessions five days per week, with one group consuming creatine prior to the workout and the other group consuming it immediately after.
Upon completion of the study, researchers noted significant enhancements in strength and muscle mass in the participants who supplemented creatine after their workouts. However, other research studies have shown that there are no significant differences, which points to multiple variables at play. One thing is certain, there is an abundance of evidence supporting the notion that supplementing with creatine in close temporal proximity to the workout is more advantageous than doing so long before or long after.

Continuous creatine supplementation for higher energy levels.

Another option is to continuously supplement creatine. In this case, creatine supplementation ought to be prescribed or advised by the physician, and it tends to follow a pattern that consists of a loading phase with relatively high doses for the first few days—which is necessary for a rapid boost in energy and to increase its concentration in the muscles—followed by a maintenance phase with a lower daily dosage, even on rest days.

Creatine and muscle recovery.

It is also true that creatine can fulfill its function even in specific moments in the life of an athlete, whether they are a professional or simply an amateur. A notable example is muscle recovery after the athlete has been forced to suspend training due to serious injury.
These cases can indeed result in a reduction of muscle mass and strength, and consequently the impairment of muscle metabolism.
During recovery, creatine allows for the reduction of muscle tears and the activation of cellular mechanisms such as myogenesis, i.e., the formation of new skeletal muscle tissue cells, and an increase in the synthesis of myosin, a key muscle protein.
The benefits in this case can be seen in the increase of muscle fiber thickness, which in turn leads to the athlete being able to resume their training faster, but also in the overall reduction of fatigue.

Proper supplementation and nutrition: carbohydrates and protein.

However, in all the use cases mentioned thus far, creatine is most effective when supplemented as part of a comprehensive and well-balanced diet. Studies have consistently shown that the most effective way for muscles to absorb creatine is when it is consumed alongside carbohydrates. In general, nutritionists recommend against increasing carbohydrate intake while taking creatine.
Instead, it is advised to take creatine supplements in close proximity to meals that are rich in carbohydrates.
A few good examples would be meals consisting of pasta or rice. During the recovery phase, it is also important not to forget about protein, as it also aids the body in retaining creatine more effectively.

Author Archives: administrator

How to train in cold weather.

The benefits of training in the cold.

Clothing, warm-up, and hydration.

Nutrition and supplementation for winter athletes.

You might also be interested in

How supplementation can aid immune defenses.

What is the immune system?

Nutrition and immune defenses

The most helpful supplements for the immune system

You might also be interested in

Back to School: The Benefits of Supplementation for Students.

The role of nutrition on brain function

Which are the best supplements to use when returning to school?

Supplementation and psychophysical wellbeing

Brain foods for students

You might also be interested in

How to exercise when it’s too hot outside

The benefits of exercising when it’s hot outside

Hydration, nutrition, and supplementation during summer

Careful when working out in the heat

Learning to recognize the body’s cues.

You might also be interested in

When does it make sense to take creatine?

Which sports benefit from creatine?

How and when to take creatine.

Continuous creatine supplementation for higher energy levels.

Creatine and muscle recovery.

Proper supplementation and nutrition: carbohydrates and protein.

You might also be interested in