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The Must-Have Supplement for Rugby Players
- Jared Bradford - SISU
- May 14, 2020
- 4 min read
As growth-minded humans, we are always looking to gain an edge, figure out how we can get better, and how we can do so in the most effective and realistic way.
As rugby players, our competitive nature is unleashed on the field and in our training. We want to be better than the opposition, and we want to be better than ourselves from yesterday.
While there are many aspects of training and playing the sport that we can look at first: diet, lifestyle, training, sleep, skill development - one thing we all love to dive in to is SUPPLEMENTS.
Yeah, #protein powder can be incredibly useful and it's something that - long term health wise - has shown to be perfectly healthy. But, this isn't about our beautiful, beloved protein powders - so chocolately and yummy delicious. No, we're talking about the dark horse of the supplement world. The "isn't that pretty much steroids??" of accessible supplements.
We're talking about creatine.
So, there are many different forms of #creatine on the market - creatine ethyl ester, creatine hydrochloride, Kre-Alkalyn, creatine citrate and on and on. All of them are about as useful as a giraffe with a neck brace on in the middle of the arctic. Don't waste your money because you're basically throwing it down the drain with these.
The only source you need to consider is creatine monohydrate. This is BY FAR the most studied, the most widely used and accepted form of creatine. It's been around the longest and has proven to be the most effective. All of the other forms are simply by-products and little cousins trying to sound cool and ground breaking. You're not, friend.
So, how does creatine work?
Wow, what a fantastic question. Let's dive in (briefly).
Every single cell in your body runs off of ATP (adenosine triphosphate). So, yeah, this energy source is like beer to a college rugby player.
When you work out, train, and SPRINT in particular, your body uses this ATP via the muscle contractions happening.
When you use your ATP for these aforementioned activities, the phosphate byproduct turns our precious ATP into ADP.
Here's where our dark horse comes in:
Creatine supplementation helps turn this newly formed ADP back into ATP so that we may continue on our jolly way towards the try zone, or tackling that loose head prop, or banging your head on the keg whilst doing a keg stand. Maybe wear a scrum cap, bud.
Why should I take creatine?
Spot on question, you're on fire.
Creatine fuels the ATP for fast twitch muscle fibers. These are your explosive muscle fibers that allow you to take off sprinting at a split second's notice, or allow you to squat, deadlift, press, row, push a heavy load. The energy system that fuels sprinting is the phosophocreatine system. Do you see the root word there?
So, more creatine = more ATP available for your sprints, lifts, and power output.
Most of rugby is sprinting, tackling, rucking, kicking, passing - all things that require fast twitch muscle fiber activity, explosive power, and speed. The whole "cardio" thing - there's a time and place for it - but, generally speaking you are going to be able to run around the field for 80 minutes.
You need to be FUELED for these anaerobic bouts which is where creatine may help. Your oxidative system (cardio, long term steady state) is fueled by oxygen. Are you breathing? Great, you can keep going.
When should I take creatine?
A great question that has been studied quite a bit.
A recent study took 19 lifters and split them in to two groups. One group took creatine #monohydrate BEFORE workouts, and the other group took it AFTER.
The group that took it after their workout gained TWICE as much lean muscle mass and lost about 2 more pounds of fat than the group that took it pre-workout. They also exhibited stronger lifts, by several pounds.
We're not sure why this is so, but it could be because our cells become more receptive to uptake of macro-nutrients and micro-nutrients post-workout.
How much do I need?
You should look at the label and consult your doctor before taking anything. This information isn't meant to be personal advice to anyone. But, usually 3g-5g of creatine monohydrate daily is recommended. Oh, and all that "loading phase" hoopla that they say you need to do? Nah, man. Don't do that dumb stuff. It has shown zero benefit and is most likely a tool to get you to buy more product more frequently.
Anything else? Seriously can I go now?
Yeah, for sure. If you're not convinced on creatine yet or you don't think it's safe - totally cool. Don't take it. But, here's some of the straight forward information that has been gathered over the past several decades. It's safe, your body produces some naturally when ingesting red meats, and it has clear and marked benefits. They are even actively discovering new benefits of creatine monohydrate that go beyond the weight room and athletic field.
SCIENCE!
Use your best, informed knowledge to make your decision. If you feel that creatine may help you and you want to try it out, there are some GREAT brands out there that make quality sourced creatine.
Train hard!
Sources:
Antonio J, Ciccone V. "The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength." J Int Soc Sports Nutr. 2013 Aug 6;10:36.
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