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Updated: May 10

Maximizing Your Workouts: The Benefits of Creatine Supplementation

What is Creatine?

Creatine is a naturally occurring amino acid found in the brain, muscles, and other parts of the body. It's also available in food, such as beef, pork, fish, shellfish, and animal milk. People take creatine orally to improve athletic performance and increase muscle mass.

Creatine helps skeletal muscles flex, and helps create a steady supply of energy in muscles so they can keep working, especially while exercising. Some evidence suggests that creatine might prevent skin aging, treat muscle diseases, help people with multiple sclerosis (MS) to exercise, enhance cognitive ability, and more.


How does creatine work?

Creatine can improve health and athletic performance in several ways.

In high intensity exercise, its primary role is to increase the phosphocreatine stores in your muscles.

Our body can then use the additional stores to produce more ATP, the key energy source for heavy lifting and high intensity exercise.

Creatine also helps you gain muscle in the following ways:

  • Boosted workload: It enables more total work or volume in a single training session, a key factor in long-term muscle growth.

  • Raised anabolic hormones: Studies note a rise in hormones, such as IGF-1, after taking creatine.

  • Increased cell hydration: Creatine lifts water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth.

  • Reduced protein breakdown: It may increase total muscle mass by reducing muscle breakdown.

  • Lower myostatin levels: Elevated levels of the protein myostatin can slow or inhibit new muscle growth. Supplementing with creatine can reduce myostatin levels, increasing growth potential.


Potential Benefits of Taking Creatine Supplement

1. Improved Athletic Performance:

Creatine may help boost muscle mass, strength, and exercise efficiency. It may also help with recovery after intense exercise, prevent muscle injuries, and help athletes tolerate more intense activity.

2. Improved Brain Function:

Some hypothesize that creatine aids cognition by improving energy supply and neuroprotection. A 12-week study found that people who combined creatine and exercise exhibited better blood sugar control than those who only exercised.

3. Improved Heart Disease:

There's some evidence creatine can lower triglyceride levels in blood if they're too high. Some studies also show it could help people with heart failure get more exercise without feeling fatigued.

4. May Help Parkinson's Disease:

Some studies suggested that creatine might help with exercise and endurance when you have Parkinson's. It might also help with mood. But a trial testing if it could slow Parkinson's progression over 5 years didn't find that it helped.


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