Commonly sold in the form of creatine monohydrate, creatine is an amino acid that occurs naturally in the body. It’ s made in the liver, kidneys and pancreas to provide energy to cells in our muscles and other parts of our bodies.
Of course, creatine is popular among athletes for its energyboosting and mass-building effects, but it offers numerous other benefits for healthy people, as well as for those suffering from certain illnesses. Creatine has also been shown not to degrade after ingestion. It’ s used by either the body’ s muscles or excreted in urine and has also been shown to have no medically significant reported side effects.
Because of its positive effects, creatine is quite popular and consumed as a supplement in the form of energy bars, tablets, powders and drink mixes. It’ s widely available at health and nutrition shops, as well as drug stores and grocery stores.
Now that you know some basics about creatine, you might be wondering: Is it worth all the hype? The reality is that creatine does more than just boost energy in your muscles. It can positively affect your mental energy and your overall bodily function. Researchers have taken an interest in this compound and have discovered some fascinating ways that creatine can be used to improve health. What follows are some of the most important creatine health benefit discoveries.
1. Increase Energy Adenosine triphosphate( ATP) is a significant chemical compound that powers the cells in your body – especially your muscles. According to a study published in the Journal of the International Society of Sports Nutrition, higher levels of creatine are associated with more rapid regeneration of ATP. That’ s beneficial in numerous ways, the first of which being that, because ATP is the compound that powers muscles, faster regeneration means muscles will have more energy.
2. Enhance Brain Function Creatine monohydrate isn’ t just beneficial if you want to improve your physical health. Believe it or not, it may benefit you psychologically, too. In a double-blind, placebo-controlled study, researchers in Australia studied the effects of creatine supplementation on 45 young adult vegetarians. They found that the group who supplemented with creatine( 5g per day) performed better than the control group in a series of memory and intelligence tests. It was concluded that creatine could boost memory and intellectual functioning, at least in the short term.
Research suggests that creatine supplementation may also benefit people who are struggling with major depression. Medications such as SSRIs can be very effective in treating depression, but one of their downsides is that they can take a minimum of a few weeks to really have an impact. Researchers are hopeful that creatine may be helpful to people who do not respond as well or as quickly to SSRIs.
3. Increase Bone Density There are multiple reasons why aging adults should consider
CREATINE
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Of course, creatine is popular among athletes for its energyboosting and mass-building effects, but it offers numerous other benefits for healthy people, as well as for those suffering from certain illnesses.
“ creatine supplementation, and this is one of them. Creatine supplementation, especially when paired with a healthy lifestyle and exercise, has been shown in a study based out of Switzerland to improve bone density and the overall health of the musculoskeletal system. Our bone health is important to consider at any age, and creatine could help prevent osteoporosis and osteopenia.
4. Increase Glucose Tolerance More research must be done on the effects of creatine supplementation on glucose tolerance, but some studies already conducted on animals and people have shown that creatine consumption may alter glucoregulation in skeletal muscles. Some research, including a Canadian study published in The Journal of Physiology, has found that creatine supplementation may increase the body’ s tolerance to glucose, especially when combined with protein supplementation and changes in activity levels. As a result, researchers are curious about the impact that creatine could have on people with type-2 diabetes. Granted, the research in this area is still lacking due to the need for long-term studies, but it’ s possible that creatine could at some point play a role in the regulation of type-2 diabetes.
5. Diminish Fat-Free Mass Still trying to shed a few pounds of unwanted fat? Good news! The energy-boosting effects of creatine help boost your body’ s metabolism. When combined with the musclebuilding effects of creatine, people who take this supplement experience a decrease in fat-related mass. This shouldn’ t be confused with overall weight loss, as this isn’ t a recommended use for creatine. In fact, according to a Palm Beach Atlantic University study published in the Journal of Strength and Conditioning Research, many people who take creatine may experience weight gain due to an increase in muscle mass and, especially in the first few weeks of use, water retention.
54 AUGUST 2017 | ironmanmagazine. com