Supplements for Strength: Creatine
In the simplest sense, physical strength is the ability to exert force on physical objects using your muscles. And because of the body’s remarkable ability to adapt, repetitive feats of strength over time result in marked strength increases.
It goes without saying that this adaptive process requires complex physiological and biochemical processing, and supplement research and development teams tirelessly strive to develop effective supplements to augment the body’s ability to adapt. As a result, several supplements for strength have been discovered to increase the rate at which we develop strength.
Creatine has stood the test of time and maintained scientific prowess better than any other muscle-building supplement on the market in the past 25-plus years. Synthesized from arginine, methionine and glycine in the liver and found in high concentrations in meat and fish, creatine is rapidly taken up by skeletal muscle, where it provides high-energy creatine phosphate to supply working muscles with the substrates that form adenosine triphosphate.
Elevated creatine stores in muscle promote dramatic increases in strength and power, with less time needed for rest during explosive and extended performances.
In the study, published in Nutrition Journal, 40 healthy and active males took a typical loading dose of creatine, ingesting 5 grams four times daily (20 grams total per day) for one week. Researchers then took subjects’ blood, made anthropometric (body) measurements, and evaluated microvascular control (in skin) and microvascular density (number of capillaries).
Study results showed that creatine loading promotes increased vasodilation and blood flow throughout the body. More remarkably, supplementation also modestly increased functional capillary density (that is, improved the number of small blood vessels with blood flowing through them), which increases the exchange of nutrients and metabolites in active tissues. Blood pressure was also reduced after supplementation.