Introduction
Creatine is one of the most popular supplements available today. It has been thoroughly studied and heavily backed by science. It has been shown to be a safe and effective way of improving exercise performance and adding muscle mass.
Creatine works by increasing muscle stores of phosphocreatine, which can then regenerate ATP (the major energy currency in our body) during high-intensity exercise. This allows for greater output for an extended period of time before fatigue sets in.
Where do I get Creatine?
Creatine is a naturally occurring substance in the body and is produced in the liver, pancreas, and kidneys. It’s found naturally in red meat and fish, but it can also be taken as a supplement. Creatine supplements are made from amino acids that enter your system via digestion and then go to work building up creatine stores in your muscles.
How does it Work?
As mentioned above our body’s key energy source is ATP or adenosine triphosphate. All the food we eat is eventually converted to ATP which provides energy for all biological processes that take place in and are performed by our bodies. So, lifting weights requires muscle contractions, which requires energy, which ultimately uses ATP. However, the breakdown of carbs or fat for energy takes time so we naturally have some ATP readily available in our muscles for very short duration activity. However, when that ATP is depleted, we either have to replenish it via carbohydrate and fat metabolism or something else like creatine.
Muscles store creatine, but they can't use it when they need to create energy. When you lift weights, your muscles produce lactic acid as they work hard. The lactic acid makes you feel tired and sore but also causes your body to make more creatine so that it can help provide energy for muscle growth. However, levels are much lower than what our muscle cells can store, so supplementing creatine can be beneficial.
Creatine helps muscles recover after exercise by getting rid of lactic acid faster than normal without having to wait for oxygenated blood to get there first; this means less soreness for sure! It appears to positively influence recovery in regards to physical performance following bouts of intense activity, such as CrossFit or other High-intensity training. It also has been shown to enhance recovery during bouts of intermittent activity, such as weightlifting sustaining maximal performance across multiple bouts of exercise. In addition, creatine supplementation may also reduce the post-exercise inflammatory response, decreasing muscle damage and soreness in the hours and days following bouts of exercise.
Creatine and Brain Health
Newer research is pointing to creatine and improved brain health. Creatine supplements have been shown to increase levels of creatine in the brain by nearly 10%, which may promote brain health.
It’s thought that taking these supplements enhances brain function by improving the energy supply to the brain and providing cellular protection.
In one study, people who supplemented with 8 grams of creatine per day for five days reduced mental fatigue during mathematical calculations, compared to those taking a placebo.
Similarly, a review of 6 studies found that doses of 5–20 grams of the compound may improve short-term memory and intelligence in healthy people.
Creatine has also shown benefits against amyotrophic lateral sclerosis (ALS), a disease that affects the motor neurons that are essential for movement. It improved motor function, reduced muscle loss, and extended survival rate by 17%.
Although more studies are needed in humans, some researchers believe that creatine supplements can serve as a defense against neurological diseases when used alongside conventional medicines.
Conclusion
At the end of the day, creatine is an effective supplement with powerful benefits. It has been researched for more than 200 years, and numerous studies support its safety for long-term use. Clinical trials lasting up to 5 years report no adverse effects in healthy individuals.
Creatine is effective for increasing muscle mass and strength, aids in recovery, improves athletic performance, may boost brain function, and fighting certain neurological diseases. Try adding this natural substance to your supplement regimen to see whether it works for you.
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