why rugby players should take creatine

In the world of fitness and nutritional supplements, you will see a lot of “fads”. That is, supplements that get a lot of exposure and popularity out of almost nowhere, and then they just as quickly fade into the background as the masses have moved on to the next best thing. These kinds of supplements usually are marketed on hype rather than results, and they more often than not leave those taking it wishing they had used something else. Fortunately this is not something that can be used to describe creatine. In the world of fitness supplements, creation is the Grandaddy of them all, and it has stood the test of time over the past couple of years.

So what is creatine? Creatine is a substance that can be found in trace amounts in certain foods like steak, although when it is taken as a nutritional supplement, it is typically taken in much larger quantities. Creatine is a great way to help get out those last couple of reps when you’re training in the gym, and proof of this can be found when looking at just how many of the popular pre-workout supplements use creatine as a part of their ingredients. Creatine not only allows you to make better and quicker strength gains from the gym, but it will also speed your recovery time. And to add to all of that, creatine is relatively inexpensive when compared to some of the other popular fitness supplements, so there really are few reasons not to take advantage of it if you are looking to get the very most out of your training.

Creatine Study Abstract

Short-term creatine supplementation has been reported to improve maximal power/strength (5–15%), work performed during sets of maximal effort muscle contractions (5–15%), single-effort sprint performance (1–5%), and work performed during repetitive sprint performance (5–15%). Moreover, creatine supplementation during training has been reported to promote significantly greater gains in strength, fat free mass, and performance primarily of high intensity exercise tasks. Although not all studies report significant results, the preponderance of scientific evidence indicates that creatine supplementation appears to be a generally effective nutritional ergogenic aid for a variety of exercise tasks in a number of athletic and clinical populations. (Mol Cell Biochem 244: 89–94, 2003)


However, there are some things that you should be made aware of if you are thinking about taking creatine. Creatine is a great supplement to use, but a lot of companies feel the need to combine it with flavoring and worse yet, sugar. This is far from necessary, as it is only going to hurt your strength gains that are made in the gym. The sugar that is sometimes added will not only drive up the price of the supplement, but it is also going to leave you feeling bloated and worse of all, it will make you crash half way through your workout. When shopping for some creatine, simply look for the normal creatine monohydrate powder, as that is all that is needed. It should be a flavorless white powder and the great thing about it is that it can be added to just about anything, whether that be your pre-workout shake or your post-workout drink. Some people report a bloated feeling when they are taking creatine, so this may be something that you would want to look out for, although it doesn’t necessarily mean that it shouldn’t be taken.

A great rugby player gets his strength in the gym, and if you are looking to get a competitive edge with your training, then look no further than creatine. The versatility of the supplement combined with the wide range of benefits that it has to offer the user should be enough to convince any skeptic on taking it.