The beauty about using creatine for power athletes is that essentially all power movements occur within the time frame where phosphocreatine is being used as the primary source of energy. For the mathematicians out there, here is a reminder about what power really is:
Power = Force x Velocity
This translates into moving something heavy at a fast rate will result in a better power output.
Some of the best examples in sport are Olympic weightlifting, a 100m sprint, and so on. All of these are very quick movements that will be over within the right range, as long as they are done properly.
When using creatine during a peak in power training, your body is being supplied with additional energy and a better ability to recover between sets. Although this is similar to the benefits of creatine on strength gains, these power movements should be occurring very quickly. Opposed to a 1:3 ration, they should be more of a 1:1 ratio with no more than 1-3 reps performed.
This can all seem pretty technical and in reality it is, but the take away is this:
helps you most when you’re performing your major movements, whether they’re power lifts or box jumps, within sets that last 8-12 seconds.
This does NOT mean that you can’t use creatine outside of these periods. You will still experience better muscle energy and quicker recovery. However, we are talking about OPTIMAL gains in this article.
This also does not mean that have to perform all of your warm-up sets and accessory work in this time range. If you jump right into your major movements and big weight without warming-up and working up properly, you’ll almost certainly get injured.