Creatine is a supplement that has been shown to improve exercise performance and increase muscle mass. It is naturally produced in the body and can also be found in food sources such as meat and fish. Creatine supplements are often used by athletes and bodybuilders to improve exercise performance and increase muscle mass. Creatine has been shown to be safe for most people although there are some potential side effects such as cramping diarrhea and nausea.
What are the benefits of taking creatine?
Creatine is a molecule produced in the body. It's stored in the muscles in the form of phosphocreatine. When ATP (adenosine triphosphate) levels start to fall creatine can be used to replenish them. This results in increased energy production and improved muscle function. Creatine can also help to increase muscle mass and strength.
Creatine is a popular supplement among bodybuilders because it can help to increase muscle mass and strength. When combined with resistance training creatine has been shown to improve muscle size and strength. Additionally, creatine supplementation can help to delay fatigue during intense exercise which can allow you to work out for longer and see better results.
Do you want to improve your exercise performance? Do you want to build lean muscle? Are you concerned about protecting yourself against neurological diseases as you age? Supplementing with creatine can help with all of these areas so it’s worth your attention. Let’s take a look.
Improvement In Intense Exercise Performance
Muscles rely on a substance called adenosine triphosphate (ATP) which is created as a byproduct of our phosphagen energy system. Creatine’s direct effect on the production of ATP in our muscles can help create more potential available ATP improving the performance of short intense exercises and efforts.
Endurance athletes likely won't see quite the same benefits from creatine supplementation as those who rely on the aerobic energy system. However, creatine's "cell volumizing effect" can pull more water into the muscle cells leading to more muscle glycogen storage and protein synthesis. With some resistance training, this process could lead to more muscle endurance and reduced protein breakdown.
Supports Muscular Size and Strength
Creatine is a supplement that is known for its ability to increase muscle size and strength. In fact, it has been shown to be the most effective supplement on the market for this task. The initial gains are seen via the additional water being pulled into the muscle cells. Over time prolonged supplementation activates specific channels that aid in muscle tissue growth strength and performance.
In a study of 25 male subjects, 7 control subjects and 8 creatine subjects were subjected to a 42-day strength training program. At the end of the program, there was no difference in lean skeletal muscle mass for either group. However, the creatine group saw gains of 2.0kg (4.4lbs) in mass.
There is growing evidence that creatine supplementation can help raise levels of IGF-1. This growth hormone helps to produce lean tissues which are important as we age and our muscle mass begins to diminish. By keeping IGF-1 levels high we may be able to retain lean muscle tissue and have a longer-lasting impact on our health and vitality.
Improvement In Brain Function
Recent studies have shown that creatine can have positive effects on brain function and overall neurological health. Your muscles don’t operate without ATP - your brain does as well. ATP is essential for completing complex tasks like thinking. Creatine can also help increase dopamine levels and improve mitochondrial function.
The benefits of cognitive enhancement are most pronounced in older adults. This can help older adults maintain or improve memory recall. The improvement in brain function might also help with mitigating or treating chronic neurological diseases. It is unknown if younger adults can enjoy the same benefits. More research is needed to answer this question.
Possible Defense Against Neurological Disease
Recent cutting-edge research on creatine use has found that it may have potential therapeutic uses for degenerative neurological diseases. It is known that depleted phosphocreatine levels in the brain can contribute to these diseases. However, it is still unclear whether or not supplementing with creatine can definitively slow the progression of or treat these diseases.
For instance, in one study a combination of coenzyme Q10 and creatine was administered to mice with Huntington’s Disease and rats with Parkinson’s Disease. The study proved promising in the combination of the two supplements to provide “neuroprotective” effects on both populations of animals.
A recent study involving mice with ALS showed promising neuroprotective effects when supplemented with creatine. This improved the animals’ motor functions and slowed muscle loss thus increasing the survival rate of test subjects.
Researchers are investigating whether creatine supplementation can help with Alzheimer's disease spinal cord injuries epilepsy and muscular dystrophy. However, there needs to be further testing on actual humans to see if any of these benefits might be possible.
When is the Best Time to Take Creatine?
The best time to take creatine is with your pre-workout meal or shake. Taking it this way ensures that you have nutrients in your system to help with the absorption of creatine. You can also take it post-workout but taking it pre-workout is the most effective way to maximize muscle gains.
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