4 Quick And Easy Benefits of Creatine Supplementation

The Power Of Creatine

Creatine is a substance naturally present in the human body and commonly used by athletes for its performance-enhancing attributes. Numerous studies have reported its positive effects, as well as the fact that, in reasonable doses, it is perfectly safe to use. The basic mechanism behind creatine is by and large to increase levels of creatine phosphate stored within muscle cells.

An elevated level of creatine phosphate in turns leads to the increased conversion of ADP (or adenosine diphosphate) into ATP (or adenosine triphosphate).

The problem is that the body can only store a limited amount of ATP at any given time, and while the latter can be quickly turned into energy, it is also very rapidly depleted. To continue exercising, the body attempts to reverse the conversion and turn ADP back into ATP. To do so, it breaks down another substance called PCr (or phosphocreatine). This is where the benefits of creatine supplementation kick-in.

This exactly why creatine has consistently been a fundamental part of the sports supplement industry for so many years. Today, companies are developing new scientific ways of combining different ingredients together with various types of creatine, such as with dna lean cre8n-mx, to even further increase the performance enhancing effects of creatine.

4 Benefits of Creatine Supplementation

1. Creatine enhances energy production in muscle cells

During periods of extremely powerful physical activity, the body quickly depletes its sources of ATP. Once it turns the latter into ADP, it begins a reverse conversion for more energy, but the process is generally slower than the rate at which new ATP is consumed. As a result, you eventually become fatigued and can no longer maintain the same intensity of movement. In order to avoid this, the body's fastest way to turn ADP back into ATP is by means of the third substance PCr, which is, of course, also available in limited amounts. Creatine, on the other hand, has been shown to increase the body's stores of phosphocreatine (PCr) and can therefore allow moments of high-intensity exercise to continue for longer periods of time. This is, essentially, the reason behind creatine's popularity among athletes. What's more, unlike other substances, creatine is an entirely natural supplement and is furthermore considered ethical in terms of sports regulations.

2. Creatine improves performance in high-intensity exercise

A direct consequence of the fact that an athlete can work out for longer periods of time is that they will be able to achieve more in terms of their performance. Creatine supplementation is particularly relevant in sports that require high-intensity physical activity. A review published in 2012, for instance, reported that creatine enhanced the benefits of resistance training, thereby resulting in improved strength and body mass. The same study also argued that athletes who supplemented with creatine were more successful in intermittent speed training and prolonged aerobic exercise. A number of other studies additionally attested the beneficial effects of creatine in enhancing ballistic power, recovery, sprint ability, and muscle endurance. More importantly, while it is common for supplements to only benefit advanced athletes or those who suffer from certain deficiencies, this is not the case with creatine, which has proven effective regardless of the fitness level of supplementing athletes.

3. Creatine supports muscle growth

The link between creatine and muscle growth is at least twofold. On the one hand, by extending the body's reserves of PCr, creatine ensures longer periods of high-intensity workout, which, in turn, supports natural muscle growth in athletes. At the same time, creatine is currently the most effective natural supplement for increasing muscle mass. Initially, it functions by increasing the water content of muscle cells, also known as volumisation, which is not necessarily an indicator of growth. In time, however, it repeatedly activates key biological pathways (including the Akt/PKB) designed to signal the body to build muscles. Furthermore, creatine has been demonstrated to help prevent muscle damage, as well as speed the recovery process after an injury does occur. This is especially relevant for athletes who end up losing much of their progress if they are forced to stop training due to injury.

4. Creatine benefits the mind

Surprisingly, the effects of creatine are not limited to enhanced physical activity. Indeed, the substance is currently being used in clinical studies to ameliorate neurological diseases, while several research teams have already reported encouraging results. For example, while Parkinson's disease is typically characterized by sharp drops in levels of dopamine, which eventually leads to the decay of brain cells, creatine has been demonstrated to prevent 90% of these drops in mice. What is more, a combination of creatine supplementation and strength training has been used to help Parkinson's patients treat the loss of muscle function. Other conditions linked to low levels of PCr, including Huntington's disease, epilepsy, and Alzheimer's, are also being studied in relation to creatine.

Sources and dosage

Creatine exists in several forms, of which creatine monohydrate is the most natural. The human body produces creatine in the liver, kidneys, and pancreas, usually by breaking down the amino acids glycine, arginine, and methionine. One way to supplement the body's natural production of creatine is through one's diet, as the substance is found in most types of lean meat. One pound of beef, for instance, is estimated to contain approximately 5 grams of creatine, similarly to one pound of salmon. Alte atively, one pound of red meat can consist of up to 2 grams of creatine, while minimal amounts can also be found in milk.

On average, it is recommended that an athlete consume 15-20 grams of creatine per day during the first week of supplementation, followed by only 5-10 grams per day for maintenance, beginning with the second week. The exact dosage, however, varies according to the characteristics of each body. In order to achieve an appropriate creatine intake, most athletes take creatine in the form of supplements, in addition to various types of foods. Provided that the supplements contain high-quality, natural creatine, a combination of the latter, an appropriate diet, and a regular exercise routine is likely to yield the best results.

References:

1. A review of creatine supplementation and its benefits in specific sports: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
2. An overview of creatine as a safe dietary supplement: https://www.ncbi.nlm.nih.gov/pubmed/11317142
3. A review of more tha 500 studies on the effectiveness of creatine: https://www.ncbi.nlm.nih.gov/pubmed/12701815
4. Creatine and increased stores of phosphocreatine: https://www.ncbi.nlm.nih.gov/pubmed/11851597
5. A study on creatine and its beneficial effects for muscle growth: https://www.ncbi.nlm.nih.gov/pubmed/17652429
6. An overview of creatine and its benefits in terms of high-intensity exercise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/
7. On the effectiveness of creatine regardless of fitness level of athletes: https://www.ncbi.nlm.nih.gov/pubmed/9721002
8. Ameliorating effects of Parkinson's disease with a combination of creatine supplementation and strength training:
   https://www.ncbi.nlm.nih.gov/pubmed/17312085