What supplement is commonly used to enhance performance in high-intensity training?

Creatine is widely recognized for its role in enhancing performance during high-intensity, short-duration activities such as sprinting, weightlifting, and explosive sports. It works by replenishing adenosine triphosphate (ATP), the primary energy carrier in cells, allowing for sustained energy release during intense physical exertion. This results in improved strength, power, and overall exercise performance.

Creatine supplementation can increase muscle mass and strength by facilitating greater training volumes and intensity over time. Additionally, creatine aids in faster recovery between bouts of high-intensity exercise, enabling athletes to train harder and more frequently.

While other supplements like caffeine, beta-alanine, and protein powder can also support performance and recovery, their mechanisms differ. Caffeine may enhance endurance and decrease the perception of effort, beta-alanine can buffer acid buildup and delay fatigue, and protein powder is typically used for muscle repair and growth rather than immediate performance enhancement during high-intensity efforts. Therefore, creatine stands out specifically for its direct benefits in high-intensity training.