Creatine, L-Glutamine and boxing.

I've used Creatine pretty constantly since boxing for the RAF in the 1990's.

Being a heavyweight I was never tight on the weight, so any weight increase was if anything a benefit. But if your a 73kg guy tight on the weight, Creatines benefits of increasing strength and muscle mass, are going to push you up a weight class, which your coach and you, might not want. Plus as I was in the forces, we got tested lots so Creatine was fantastic, as it was a legal supplement.

I was sponsored by 'Starmax' back in the day, as a amateur/pro and I was sent creatine to use. I found the increase in strength/power, immediatley better. It was when the chap, called Ron, (Startmax owner), sent me a new tub of creatine and glutamine (L-Glutamine-amino acid), known as 'Hyper form plus', that I thought 'Wow!' I was competing down in Cornwall against a lad whom lost to Audley Harrison in the ABAs, forgot his name! I trained hard with the Norwich Lads club pro squad, under Graham Everett and RAF boxing squad. So noticed at the start of the 5x2s (ABAs for a few years changed from 3x3s to 5x2s), a difference in power and massive right cross power, I would put that down to taking Creatine/ Glutamine. I ended up winning, I got 2 knock downs against him.

My training prior to this had included a lot of sprint work, which I found was an absolute game changer for me. The RAF/Combined services boxing sessions, would always sprint loads. ( Sprint sessions 10x100m, 6x200m and 4 x400m. I was always at the back, BUT, persevered and got the benefits.) The Creatine/L-Glutamine mix was working, I would take 5grms of both 30 mins before workout in the morning and the same again after final session of the day. The recovery was amazing, you could feel the recovery working, which isnt suprising as L-Glutamine, a primary amino acid, aids recovery, when the body is pushed to its maximum, in training.

Later in my pro career, I used to Maxi muscle 'Viper', which has everything bar the kitchen sink thrown into it and to be honest it worked a treat ! When training heavyweights, I always advise them to try these products and see , how they work for them.

So remember during prolonged training periods, your body will utilize and deplete your glutamine stores, which will inhibit its function, decreasing strength, stamina, and extending the recovery process. Supplementing with glutamine post workout will ensure that you properly restore glutamine levels to help better rebuild and repair muscle tissue and improve your recovery times.

Check with your coach about putting weight on as this might, push your into heavier weight class.

Benefits of Creatine for Boxers

Boxing requires very high-intensity muscular effort with quick powerful punches. This makes creatine the perfect supplement to boost boxing performance. Here are some of the major ways creatine can benefit boxers:

• Increased power output - More available creatine phosphate means increased ATP for more explosive high-intensity punches.

• Muscle size and strength gains - Creatine aids muscle growth by drawing more water into muscle cells and signals pathways involved in muscle hypertrophy.

• Better heart health - Studies show creatine improves heart contraction force and lowers cholesterol and triglycerides.

• Enhanced brain function - Creatine can boost brain creatine levels leading to improved cognition and protection from concussions.

FAQs

Is creatine safe for boxers?

Yes, creatine is considered very safe for athletes when taken at recommended dosages. Extensive research over decades of use has found no significant side effects. The only consideration is staying properly hydrated while using creatine.

When should boxers take creatine?

The best time is likely after a workout or on rest days when insulin levels are higher. This drives more creatine into the muscles. But regular daily use in any timing will produce optimal effects.

Can creatine help boxers gain muscle?

Yes, creatine stimulates several muscle growth pathways leading to lean mass gains from training. Less muscle breakdown plus enhanced recovery means more muscle building stimulus over time.

Will creatine cause boxers to gain weight?

A small amount of weight gain, around 2 pounds, can occur initially with creatine use from increased intracellular water in the muscles. This fades over time. Any added muscle from training would add minimal weight.