Creatine for Combat Athletes: Useful or Not?

Creatine for combat athletes: Useful or not?

If you are active in martial arts like I am, you have probably considered using creatine at some point. Or maybe you are already using it and question whether it actually adds anything to your performance in the ring or on the mat. Well, I recently found myself asking that same question and decided to research it well.

What creatine does for martial arts

Creatine primarily helps with short, explosive movements. Think of those extra powerful punches, kicks, or quick takedowns. I personally find that when I use creatine, I feel somewhat more explosive. Not massively so, but enough to notice a difference. This is because creatine allows your muscles to recover ATP (energy) more quickly. For combat athletes, who often need short bursts of explosive strength, this is actually perfect.

Additionally, I feel less quickly fatigued during intense training. You know those moments when you feel that your arms just can't throw another punch? With creatine, it takes just a bit longer before the burn hits you hard.

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What are the specific advantages?

• More explosive power: You mostly notice that your punches land a bit harder. Not necessarily because your muscles are growing massively, but simply because you are more explosive. Think of a spring that uncoils faster and more powerfully.
• Faster recovery between rounds: Between those exhausting rounds, you recover faster, allowing you to enter the next round just a bit fresher. For me, this is often decisive in the final minutes of a fight or sparring session.
• Better endurance during intense sprints: Think of rapid combinations or short explosive moments like shooting for a takedown. You can clearly feel that creatine gives you that little extra.

What about water weight?

One thing to keep in mind is that creatine causes your body to hold a bit more water. When I first started using creatine, I quickly noticed that I gained about 1 to 2 kilos. And yes, this is mainly water weight. This can be quite annoying when you're in the middle of a weight cut. My advice? Stop using creatine at least a couple of weeks before your competition so that water weight is no longer an issue.

Is creatine allowed?

Luckily, creatine is completely legal. I know there are sometimes misunderstandings, but it is not on the WADA doping list. So you can just use it as long as you stay within the recommended dosages.

How much and when?

I usually take about 3 to 5 grams per day. You really don't need more. Sometimes I start with a 'loading phase' of about 20 grams per day for a week, but honestly, I don't find that necessary. In my opinion, it doesn't really yield more results.

As for timing, I usually take it after my workouts. But I also know enough fighters who prefer to take it beforehand for that little extra energy. It probably doesn't make a huge difference, so just do what works best for you.

Doubts and uncertainties

Still, I sometimes wonder if creatine is always an advantage. Especially when I struggle to make weight. Maybe I'd be better off without it? I'm still not completely sure. For strength and recovery, it's absolutely recommended, but if making weight is already difficult enough, creatine might be better left aside.

My personal experience

All in all, I believe that creatine definitely offers benefits for combat athletes. I can clearly feel that my explosiveness and recovery are better when I use it. But as always, you have to test for yourself and discover what works. Try it during training and sparring sessions and see how your body responds.

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