" Sports Nutrition Secrets: Is Creatine Right for Your Athlete?
💡 What Is Creatine?
Creatine is a compound naturally found in muscle cells and food (like meat 🥩 and fish 🐟).
It provides energy for short bursts of high-intensity activity, such as sprints or weightlifting 🏋️.
Supplementing with creatine monohydrate can increase muscle stores and improve performance in certain activities.
🍎 Food First! Why Nutrition Comes Before Supplements
If your athlete isn’t eating enough fuel, creatine won’t help!
The key is:
Right foods: Carbs 🍞, proteins 🥩, and healthy fats 🥑.
Right timing: Eat balanced meals/snacks every 3-4 hours ⏱️.
Right amount: Ensure your athlete is eating enough to meet their energy needs 📊.
🔑 Example Fueling Plan:
Breakfast: Egg 🥚 on toast 🍞 + smoothie with fruit 🍓 and protein.
Post-practice: Recovery shake 🥤 + banana 🍌.
Dinner: Chicken 🍗 or tofu stir-fry 🍲 with rice and vegetables 🥦.
🏆 Who Should Use Creatine and When? 🚦
Creatine is ideal for athletes involved in explosive, high-intensity sports or those requiring short bursts of energy. Below are specific sports and scenarios where creatine is beneficial:
🏋️ Strength and Power Sports
Weightlifting and Powerlifting: Helps with heavy lifts, building muscle strength, and explosive power.
Bodybuilding: Supports muscle size and recovery during training phases.
CrossFit: Aids in repeated high-intensity WODs (Workouts of the Day).
🏃 Track and Field
Sprints (100m, 200m): Boosts speed and power for short-distance races.
Throws (Shot put, discus, javelin): Enhances explosive strength.
Jumps (Long jump, high jump): Provides the burst of energy needed for takeoff.
🏊 Water Sports
Swimming: Improves sprint times in events like 50m or 100m freestyle.
Water Polo: Enhances short bursts of swimming speed and strength during gameplay.
⚽ Team Sports
Soccer /Football: Aids in quick sprints to the ball, sudden direction changes, and tackling.
Basketball: Improves explosive movements like jumping for rebounds or fast breaks. 🏀
Hockey: 🏒 Enhances skating speed and endurance in high-intensity shifts.
Volleyball: Boosts vertical jump for spiking and blocking.
🥋 Combat and Martial Arts
Wrestling and Judo: Improves grip strength, power throws, and explosive movements.
Boxing and MMA: Supports quick bursts of punches, kicks, and takedowns.
🚴 Endurance Sports (When Sprints Are Needed)
Cycling (Track events): Boosts power in short, all-out efforts like sprints or time trials.
Rowing (500m races): Increases explosive rowing power.
🏌️ Skill-Based Sports
Golf: Enhances power in drives and swings.
Tennis: Supports quick changes of direction and power in serves or smashes.
When to Use Creatine in Competitions
Training Phases:
During heavy training blocks to improve strength and recovery.
Off-season or pre-season to build lean muscle and power.
Competition Days:
Works best if already in use during training. Take 3-5g/day for maintenance.
During Recovery:
After injury 🤕 or immobilization to support muscle regrowth.
🧪 How to Use Creatine Safely
Short Loading Phase:
5 g, 4x/day for 5 days OR 0.3 g/kg body weight per day for 5 days (in 3-4 doses).
Long Loading Phase:
3-5 g/day for 20 days.
Maintenance Phase:
3-5 g/day or 0.03 g/kg body weight per day.
· Timing Tip: Take creatine with a carb-rich recovery meal or snack for better absorption (e.g., Greek yogurt + banana 🍌).
📋 Key Considerations for Parents
Age: Creatine is generally safe for teens, but ensure nutrition is optimized first.
Product Safety: Choose only NSF Certified for Sport® creatine to ensure no harmful substances.
Consultation: Speak with a Sports Performance Dietitian before starting.
· ⚠️ Weight Gain: Expect a 1–2 kg increases due to water retention.
Gut Upset: Split doses or avoid high-fiber foods if issues arise.
Age Warning: Most creatine products are not recommended for athletes under 18.
Post-Workout Timing: Best to take creatine after training with a recovery meal.
✅ Trusted NSF Certified Creatine Products
🔗 Click here for high-quality NSF Certified creatine options on Fullscript👉 Visit Fullscript for Trusted Creatine Products
🚨 Safety Reminders
Verify the lot number on the NSF website to ensure authenticity 🔍.
🔥 Proven Benefits for Athletes
Increased Muscle Strength and Power: Helps in explosive sports like sprints or weightlifting.
Improved Recovery: Supports muscle repair after tough training sessions.
Enhanced Performance: Aids in repeated high-intensity efforts.
Potential Brain Health Benefits: May improve focus 🧠 and aid recovery from mild concussions.
🌐 Need More Help?
Visit Sports Nutrition 2Go for expert tips and resources: www.sn2g.com
Explore Dawn Weatherwax’s Sports Nutrition Academy for tailored advice: www.sn2g.com
💬 Questions? Reach out to a Sports Performance Dietitian today!
🎯 Remember: The foundation of peak performance is food first! 🥗🍎🍗
HAVE A GREAT HEALTHY SEASON! FUEL YOUR GOALS & DREAMS NOW!
📚 Research References
Kreider, R. B., et al. (2017). "International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine." Journal of the International Society of Sports Nutrition.
Rawson, E. S., et al. (2018). "Creatine Supplementation and Exercise: Recent Findings." Sports Medicine.
Cooper, R., et al. (2012). "Creatine Supplementation with Specific View to Exercise/Sports Performance: An Update." Journal of the International Society of Sports Nutrition.
Jagim, A. R., et al. (2021). "The Safety and Efficacy of Creatine Supplementation in Athletes." Nutrition and Health.
Outram, S., & Stewart, B. (2015). "Doping Through Supplement Use: A Review of the Available Empirical Data." International Journal of Sport Nutrition and Exercise Metabolism.
Antonio, J., et al. (2019). "The effects of chronic creatine loading on young athletes." Journal of Strength and Conditioning Research.
Sakkas, G. K., et al. (2015). "Creatine Supplementation: Exploring the Role in Exercise and Sports Performance in Young Athletes." European Journal of Applied Physiology.
Smith, A. E., et al. (2009). "Early Adaptations to Creatine Supplementation in Youth Athletes." Pediatric Exercise Science.
GSSI: "Creatine Supplementation in Athletes Under 18." Gatorade Sports Science Institute.
Australian Institute of Sport (AIS): AIS Sports Supplement Framework.
Kreider, R. B. (2003). "Creatine in Sports and Health." Journal of Sports Science and Medicine.
👉 Download Your Free Guide Here
🌈 Click the link below to get your FREE Creatine download!
Micah Markley
In the world of sports, achieving peak performance goes beyond just rigorous training and practice. Nutrition plays a pivotal role in enhancing an athlete’s strength, speed, and overall capabilities. At SN2Go & DWSNA, athletes are discovering how the right nutritional guidance can transform their game.
Take Michael Markley, for example. Starting his journey with a struggle to gain weight, he has now added over 40 pounds of lean muscle, becoming not only leaner and faster but also a leader on his team.
This transformation was not just about hitting the gym harder but incorporating specialized sports nutrition and testing into his training regimen.
The Academy focuses on personalized nutrition plans that cater to individual needs, ensuring that athletes fuel their bodies for optimal performance. Whether it’s through “Food for Speed” blogs or the interactive SN2Go platform, athletes have access to resources that help them fuel, grow, thrive, and dream.
The importance of nutrition is echoed in their motto: “Fuel your goals & dreams!” With a variety of snacks and hydration options, they provide a comprehensive approach to athlete wellness. Emphasizing the need for proper fueling, the Academy ensures that every athlete is equipped with the knowledge and tools to succeed.
Join the wave of athletes who are not just training hard but also eating smart. With the right nutrition, your potential is limitless. Fuel your performance and see the difference it makes in your journey to greatness.
Ready to fuel your body and dreams every day?
Join my DWSNA Academy
Why?
Because I want to support your Goals & Dreams NOW!
Listen to the Podcast
For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a
renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies
for optimizing nutrition.
Personalized Nutrition and Testing Services
At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs. Whether you're an individual, part of a team, club, or school, DWSNA offers expert guidance at your preferred pace.
Fueling Dreams
Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams and cheering from the sidelines!
Explore more at SN2Go.
Keep running, keep fueling, and keep dreaming big!
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Proper nutrition is a critical part of youth
sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their
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The Cheerios™ Team Challenge
The Cheerios™ Team Challenge is a fun and exciting way to promote healthy eating and team bonding. The challenge is simple: You, a DUO or a team must incorporate any Cheerios™ flavor in your meal or snack. Take a bite, Tag and post a pic
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Get ready to meet Dawn Weatherwax, the wonder woman behind Sports Nutrition 2Go and Dawn Weatherwax's Sports Nutrition Academy. She is the mastermind behind this challenge
and she is committed to promoting healthy eating habits among athletes, coaches, parents and everyone else. Don't wait, gather yourself, a DUO or a team and participate in the Cheerios Team Challenge today. Let's get this party started!
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