What Are The Benefits Of Creatine?
What is Creatine?
Creatine is produced naturally by our bodies and can also be found in fish and red meat. About 95% of the creatine in our bodies is stored in the skeletal muscle. However, the other 5% can be found in the brain. A small percentage is used each day by the kidneys, liver, and pancreas as well.
The key here is that it is used in areas of the body that have high energy demands!
You can also increase your creatine levels by taking supplements. Creatine supplements use a variety of different forms, such as creatine nitrate or creatine monohydrate.
The Benefits of Creatine
There are many benefits of creatine, including boosting athletic performance, helping you build body mass, improving injury recovery and brain health, and preventing symptoms of creatine deficiency.
Boost Athletic Performance
Boosting athletic performance is one of the most common reasons that people use creatine supplements. There is evidence that they can boost performance for athletes completing high-intensity training.
Creatine allows your body to produce more energy, so athletes can push harder during workouts and allow them to achieve more goals.
A 2012 study found that creatine promoted the positive effects of resistance training on body mass and strength. It also concluded that creatine supplements can improve the quality of HIIT workouts, aerobic exercises, and anaerobic exercises.
The largest benefits were found in workouts that were high intensity, but for shorter durations.
Building Body Mass
Increasing your creatine intake has also been associated with greater body mass – but the US National Library of Medicine found that creatine does not build muscle, but rather causes them to hold onto more water.
Water retention increases when you have more creatine in your body.
When your muscle cells have access to a better supply of water, the muscle mass can build faster because they can work harder during your workouts.
Creatine can also improve the nitrogen balance in your body, and this is an essential part of the process that transforms protein into muscle.
Other research has suggested that creatine supplements can help you avoid muscle damage while enhancing your recovery process after an injury. Whether you pulled a muscle during a workout or are just experiencing soreness, creatine can help you bounce back quickly when you return to the gym.
Creatine will not prevent muscles from atrophying if you take time away from the gym, but it can help you build that muscle back up quickly when you start exercising again!
Although further studies are still necessary to confirm this, it is believed that creatine may also work as an antioxidant. This means that after an intense workout it can help you reduce cramping and muscle soreness.
Improved Brain Health
One of the most recently discovered benefits of creatine is the ability to help with brain function. Early research has found that creatine may be able to fight against neuron death – meaning that your brain will remain healthier.
Brain cells can deteriorate over time, but the energy supplied by creatine can protect them, so they live longer. Even though additional research is needed, it may be a promising solution if you are suffering from a traumatic brain injury.
Other ongoing research is looking into how creatine can assist you with fighting off mental fatigue. Mental fatigue can be tied to symptoms that lead to depression, headaches, and dizziness – but creatine may be able to combat this.
A developing study conducted by the University of Utah, alongside three universities in South Korea, is measuring the effects of taking 5 grams of creatine as a supplement to antidepressants. They found that adding the creatine supplement helped the women suffering from depression recover two times faster! This is a promising development that will help us better understand the relationship between creatine and brain health.
Preventing Creatine Deficiencies
Since creatine is a key substance that supports a wide variety of bodily functions, any deficiencies can lead to several conditions.
For example, an average young man that weighs around 70 kilograms should have creatine stores of 120 to 140 grams. Although this number varies from individual to individual and depends on their muscle fiber types and muscle mass, there are healthy ranges.
Creatine deficiencies have been linked to severe conditions like diabetes, chronic obstructive pulmonary disease (COPD), congestive heart failure, multiple sclerosis, and even depression.
Other health issues that are associated with creatine deficiencies include Parkinson’s disease, osteoarthritis, and fibromyalgia.
Studies have shown that oral creatine supplements can relieve symptoms of these conditions, but the research has not produced enough solid evidence to support this as an effective treatment.
Best Creatine Supplements
At Spartansuppz, we carry a number of high quality Creatine Supplements. Some of our most popular include: