Searching for What are the Benefits of Creatine? If yes then you are on the right place here we are going to discuss the answer for you. A natural substance called creatine is utilized to improve sports performance. It’s not only secure, but one of the most well-liked and successful supplements in the world for gaining strength and muscle. Here are 10 advantages of creatine supported by science.
1. Improves high-intensity exercise performance
Due to creatine’s direct contribution to ATP generation, high-intensity exercise performance can be significantly enhanced. Creatine enhances a number of things, including
- Ballistic Power,
- Sprinting Speed,
- Muscle Endurance,
- Fatigue Resistance,
- Muscle Mass,
- Recovery, and
- Mental Performance
Creatine aids everyone, regardless of fitness level, unlike supplements that solely benefit elite athletes. It enhances high-intensity exercise performance by up to 15%, according to one study.
2. May fight other neurological diseases
A decrease in phosphocreatine in your brain is a major factor in a number of neurological illnesses. Creatine may aid in reducing or delaying the progression of disease since it can raise these levels. Creatine increased the brain’s phosphocreatine storage in mice with Huntington’s disease to 72 percent of pre-disease levels as opposed to only 26 percent in control mice.
By restoring phosphocreatine, daily function was maintained and cell death was decreased by around 25%. Creatine supplements may also be used to treat various disorders, according to research conducted on animals.
- Ischemic stroke
- Brain or spinal cord injuries
- Alzheimer’s disease
ALS, a condition that damages the motor neurons necessary for movement, has been proven to benefit from the use of creatine. It increased survival rate by 17%, decreased muscle loss, and improved motor function.
Although further human studies are required, some experts think that when used in conjunction with traditional medications, creatine supplements can act as a protection against neurological illnesses.
3. Helps muscle cells produce more energy
The amount of phosphocreatine in your muscles increases when you take creatine supplements. The primary chemical your cells utilize for energy and all essential bodily processes is adenosine triphosphate (ATP), which is formed with the help of phosphocreatine.
ATP is degraded to create energy during exercise. Your ability to function continuously at maximal intensity is restricted by the pace of ATP re synthesis since you utilize ATP more quickly than it is made.
With the help of creatine supplements, you may manufacture more ATP energy to power your muscles during intense activity by increasing your phosphocreatine storage. This is the main method by which creatine improves performance.
4. Can improve brain function
The health and function of the brain are significantly impacted by creatine. According to research, your brain needs a substantial amount of ATP to complete challenging activities. To help your brain manufacture more ATP, supplements can enhance the amount of phosphocreatine stored there.
By boosting dopamine levels and mitochondrial performance, creatine may also help the brain function. Vegetarians frequently have low levels of creatine because meat is the best nutritional supply. A 20–50% increase in various memory and IQ test results was shown in one investigation on creatine supplementation in vegetarians.
Creatine supplementation for two weeks greatly increased recall power and memory in elderly people. Creatine may improve cognitive function, offer protection against neurological disorders, and slow the loss of muscle and strength that comes with getting older in older persons. Despite these encouraging results, more study in young, healthy people who routinely consume meat or fish is required.
5. Supports many other functions in muscles
Creatine is a well-liked and successful supplement for increasing muscle growth. It can change a variety of biological pathways that promote the development of new muscle. In instance, it promotes the production of the proteins needed to build new muscle fibres.
Additionally, it can enhance levels of IGF-1, a hormone that encourages gains in muscle mass. Additionally, taking creatine supplements can make your muscles hold more water. Cell volumization is what causes the rapid growth of muscle. Additionally, some studies show that creatine lowers myostatin levels, a chemical that stunts muscle growth. You can gain muscle faster by lowering myostatin.
6. Speeds muscle growth
The most successful supplement in the world for increasing muscle mass is creatine. According to research, taking it for just 5-7 days can considerably boost lean body weight and muscle size. Your muscles’ increased water content is what causes this initial surge.
Long-term signalling of important metabolic pathways and improved gym performance also support the formation of muscle fibres. Participants who utilised creatine added an average of 4.4 pounds (2 kg) more muscle mass over the course of a 6-week training programme than the control group.
A detailed analysis also revealed a definite increase in muscle mass when comparing people who took creatine to people who followed the same training routine without it. According to this review’s analysis of the most well-known brands of sports supplements, creatine is the most effective option. It is substantially safer and less expensive than the majority of other sports supplements, among other advantages.
7. May reduce fatigue and tiredness
Creatine supplements may also lessen tiredness and exhaustion. In a 6-month trial of patients with traumatic brain injury, those who took creatine supplements reported less dizziness than those who did not, by 50%. Additionally, only 10% of patients in the supplement group complained of exhaustion, as opposed to 80% of those in the control group.
Another study found that while people were sleep deprived, they felt less tired and had more energy thanks to creatine. Creatine has also been utilised to lessen fatigue when exercising in hot conditions, as well as in athletes undergoing a cycling test.
8. May help with Parkinson’s disease
Dopamine is a crucial neurotransmitter in the brain and its levels are lowered in Parkinson’s disease. Dopamine deficiency results in the death of brain cells and a number of severe symptoms, such as tremors, loss of muscle function, and speech problems.
Creatine has been shown to have positive benefits on Parkinson’s mouse models, halting 90% of the regular decline in dopamine levels. There is no proof that it affects people in the same way, though. People with Parkinson’s disease frequently lift weights in an effort to address the loss of muscle function and strength.
In one research of people with this condition, adding creatine to weight exercise increased strength and everyday function more than training by itself. The capacity to execute daily tasks was not significantly improved, according to a recent study of five controlled studies in Parkinson’s patients who took 4–10 grammes of creatine daily.
9. May lower blood sugar levels and fight diabetes
According to research, creatine supplements may lower blood sugar levels by improving the activity of GLUT-4, a molecule that transports blood sugar to your muscles. Creatine’s impact on blood sugar levels following a high-carb diet was investigated in a 12-week trial.
Exercise alone was not as effective at controlling blood sugar as people who also took creatine. An important indicator of diabetes risk is the short-term blood sugar response to a meal. Your body should eliminate sugar from the blood as quickly as possible.
More human studies are required to determine the long-term effects of creatine on diabetes and blood sugar regulation, despite the fact that these advantages are encouraging.
10. Safe and easy to use
In addition to its many advantages, creatine is also one of the most affordable and secure supplements on the market. Online retailers offer a large range. Numerous studies have supported its safety for long-term usage after more than 200 years of research.
Clinical investigations that lasted up to five years found no negative effects in healthy subjects. Additionally, supplementing is incredibly simple: just take 3-5 grammes of powdered creatine monohydrate every day.
The Bottom Line
Creatine is a powerful dietary supplement that has significant advantages for both athletic performance and general health. It might increase cognitive function, fend off some neurological illnesses, enhance exercise performance, and hasten muscular building. To see if it helps you, try include this natural component in your supplement routine.
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Will I gain weight taking creatine?
The short answer is yes, using creatine can cause weight gain. According to studies, taking creatine can cause you to gain weight quickly, especially if you load up first. For instance, a 2003 study indicated that participants gained an average of 3.75 pounds following 30 days of high-dose creatine supplementation.
Why is creatine not good for you?
While not all athletes will benefit from using creatine, evidence suggests that it generally won’t harm if taken as prescribed. Creatine doesn’t seem to have an impact on kidney function in healthy individuals, despite an older case report suggesting that it might exacerbate kidney dysfunction in those with kidney problems.
When should you take creatine?
30 minutes prior to a workout is the ideal time to take creatine. When muscles are growing and recovering after exercise, it’s also a good idea to incorporate it in your post-workout meal or recovery shake.