Creatine and Its Benefits
Creatine is one of the most studied supplements there is and can be very beneficial when exercising and getting in shape. In this post I am going to discuss what creatine is and what it does, the different types of creatine, and the studies that have been done on it. Thank you for taking the time to read this as well as better yourself today and learn something new! You’re doing great and I’m proud of you!
Before getting into the medical studies and backing of this supplement let me give you a breakdown in simple and easy to understand terms. Think of creatine as fuel storage for your muscles. When you lift weights, sprint, or do anything explosive, your body uses something called ATP (adenosine triphosphate) for quick energy. The problem with this? You only store so much ATP and once it’s gone, fatigue sets in. Creatine helps by refilling your muscles energy supply faster. More creatine > more phosphocreatine > faster ATP regeneration > stronger lifts, better endurance in short bursts, and more training volume over time.
Creatine is a naturally occurring compound composed of three amino acids: glycine, arginine, and methionine. Your body synthesizes in the liver, kidney, and pancreas and you obtain small amounts of from meat and fish. Most creatine in the body is stored in skeletal muscle that being ~ 95%, in the form of free creatine and phosphocreatine which is also called creatine phosphate — The key way creatine works is through the phosphocreatine system: when you’re muscle contracts and uses ATP (adenosine triphosphate), phosphocreatine provides to a phosphate ground to ADP (adenosine diphosphate) to regenerate ATP quickly for short, intense bursts of activity. In doing this creatine increase the pool of muscle creatine/phosphocreatine, this supplement effectively enhances your ability to regenerate ATP during high-intensity and/or short duration efforts.
Why This Matters :
Creatine provides faster recovery, increased energy, and consistent increase in strength. More phosphocreatine = faster replenishment of ATP which increase performance. This can also lead to better training volume and quality due to creatines assistance in adapting to strength and hypertrophy over time. Beyond exercise itself creatine appears to support cellular metabolism and has emerging benefits in the brain, bone, and other tissue.
Key Benefits of Creatine :
Improved performance in high-intensity exercise: Numerous studies show that creatine supplementation improves strength, power, sprint performance, and high-intensity work capacity. One review found improvements in strength, sport performance, and muscle hypertrophy in healthy young adults with resistance training. The International Society of Sports Nutrition concluded that creatine monohydrate is the most-studied and effective form for increasing high-intensity exercise capacity and muscle uptake.
Increased Muscle Mass and Strength: By allowing you to train harder with more reps and/or volume as well as recover better, creatine can enhance muscle hypertrophy and strength gains. One review states “improved resistance training performance following creatine supplementation.”
Enhanced Recovery and Reduced Fatigue: There is evidence creatine helps with recovery from high training volume, may reduce markers of muscle damage and inflammation, improve glycogen storage and support training adaptation.
Potential Cognitive and General Heath Benefits : Research is increasingly showing that creatine may benefit more than just muscle. Supplementation appears to improve memory and attention in vegetarians and older adults or those under conditions of stress and/or sleep deprivation. In adults aging, vegans and women, creatine may help preserve muscle and bone function. Creatine is also shown to aid in overall health support cellular metabolism, mitochondrial function, vascular, and neurological health.
Safe When Used Appropriately : There is a long standing myth that creatine damages kidneys, causes dehydration, and/or cramps is largely unsupported in healthy individuals. A review of safety concluded no meaningful adverse effects when used properly.
In my next post I will go over creatine and how to use it if you are interested in beginning to take this supplement. Thank you again for reading and below are sited sites supporting the above stated writing and facts. Have a wonderful day Wolf Pack!
Cited Sites:
National Library of Medicine : ( https://pmc.ncbi.nlm.nih.gov//articles/PMC8949037 )
Gatorade Sports Science Institute : ( https://www.gssiweb.org/sports-science-exchange/article/the-safety-and-efficacy-of-creatine-monohydrate-supplementation-what-we-have-learned-from-the-past-25-years-of-research )
Bio Med Central(BMC)/ Journal of the International Society of Sports Nutrition 1:
( https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z )
Bio Med Central(BMC)/ Journal of the International Society of Sports Nutrition 1:
( https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w )
Frontiers in Nutrition : ( https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424972 )