A Case for Creatine in CrossFit

Is everyone telling you about the magic of creatine? Curious if you should try it? In the following article, I’ll demystify this supplement and explain what it does and how you should use it.

CrossFit demands peak performance, both in strength and conditioning elements, and creatine might just be the supplement to help you improve this. Although its often associated with bodybuilding, creatine is a versatile supplement that aids in the rapid production of energy for the muscle. It often has a significant impact on users' strength, power, endurance, and even cognitive capabilities. And is therefore be a useful supplement for CrossFitters. The added benefit of adding some size to the muscle is often a welcome side effect. Additionally, creatine has been extensively researched and proven safe, making it a popular and widely used supplement among athletes.

Why CrossFitters Should Supplement with Creatine:

1. Improved Strength and Power: CrossFit workouts often involve lifting heavy weights and performing explosive movements. Creatine supplementation has been consistently linked to increased strength and power output, enabling you to lift more weight and generate more force during their workouts.

2. Enhanced Anaerobic Performance: CrossFit workouts are often short and intense. Due to the ability of creatine to aid in the rapid regeneration of energy, it can help you perform at your peak during these short bursts.

3. Faster Recovery: Hard metcons can lead to muscle damage & inflammation. Creatine has been shown to have the ability to reduce both and speed up recovery. Helping you to recover quicker and train more consistently, upping your long-term gains.

4. Cognitive Benefits: Research suggests that creatine also supports cognitive abilities. Creatine supplementation can therefore potentially improve focus and decision-making during workouts.

How should you use it?

For creatine to be effective the muscle’s saturation of creatine needs to be increased. This happens gradually over time in case you regularly supplement with creatine. Research has shown that muscle creatine saturation can increase between 10-40% through supplementation. However, this process to reach that higher level of saturation takes a while. It can either be done gradually over the course of a few weeks, or more intensely with a loading period of 2-3 weeks in which the daily intake is increased, sometimes up to 4x the maintenance dose. Both cases will eventually reach similar levels of muscle saturation once, however with a loading phase you get there quicker.

Often a catch-all dose of about 5 grams per day is recommended, going up to 20 grams in loading phases. However, there are strong indications that about a gram per kg of body weight is a more suitable dosage. Due to the effects of creatine being the result of total saturation of the muscle, there isn’t really an instant effect that occurs right after taking the supplement. So creatine timing isn’t super important, but consistent re-stocking of reserves is.

So if you’re always seeking an extra edge to elevate your game, creatine could be a great choice for you. It’s well researched and many performance-enhancing effects. Whether you're a seasoned CrossFit veteran or just starting your journey, creatine could help you enhance your performance!