CREATINE
6. Increase Muscle Mass We get it: This may be sixth on the list, but it’ s number one in your heart and probably the first one you stopped to read closely. With that said, if you spend a lot of time at the gym, you probably already know that creatine is a popular supplement for increasing muscle mass. That’ s one of the most well-studied and scientifically supported uses for creatine supplementation. Of course, there’ s no shortcut to building a healthy body and increased muscle mass, but, in conjunction with healthy eating and time devoted to exercise, creatine can significantly augment your results.
7. Improve Anaerobic Performance Athletes taking a creatine supplement have been shown to perform significantly better in activities related to anaerobic performance. This has been one of the most popularly studied uses for creatine. In one recent study, researchers found that participants consuming a creatine supplement performed significantly better than those who did not. As well, it should be noted that this study, published in the Biology of Sport, indicated that adding carbohydrates in conjunction with the creatine supplement did not increase the quality of performance in contrast to taking creatine alone.
8. Enhance Strength We all want to make the most of our gym efforts. That means crafting a perfect physique along with the strength necessary for performing day-to-day activities. Creatine can help. When weight training and other forms of exercise are performed with the aid of creatine, athletes experience far more gains, especially in terms of strength. A study published in Medicine and Science In Sports and Exercise involving 23 male participants with previous weight-training experience split participants into two groups. What did they find? Researchers discovered that the participants who took an oral creatine supplement experienced greater increases in upper-arm strength and fat-free mass following strength-training exercises than those who did not take the supplement.
9. Prevent Mental And Physical Decline In Aging Adults As mentioned, creatine supplementation can have a great impact on people who need a mental boost. This is especially important for aging adults who may experience a decline in their working memory. And, as we age, the muscles in our body also degenerate and we lose mass. Research published in the Journal of Applied Physiology has shown that, in combination with staying physically active, creatine supplementation increases strength in older adults. In one particular study, aging adults were given a supplement of creatine and linoleic acid while another group was given a placebo. All of the participants executed the same exercise program, but the group taking the creatine and linoleic acid gained more fat-free mass, enjoyed greater endurance during their workouts and experienced a decrease in fatty body mass.
10. Improve Performance And Muscle Mass Status In Vegetarians Creatine is found naturally in our bodies, but vegetarians are likely to have lower baseline levels of it than people who consume meat. Why? Meat is one of the primary sources of creatine. As a result, research published in the Journal of the International Society of Sports Nutrition concluded that vegetarians and others who consume little meat could especially benefit from supplementing creatine into their diets.
11. Improve The Strength Of People Living With Muscular Dystrophy Researchers discovered yet another incredible medical use for creatine. In a study conducted in Germany, participants with muscle disorders who supplemented their diets with creatine experienced a significant increase in muscular strength as compared to those who did not. Considering the limited side effects and high tolerance for this supplement, this is an important finding. However, when it comes to diseases, you should always discuss the use of a supplement with your healthcare practitioner. Before taking any supplement, you should inform your doctor and trainer.
56 AUGUST 2017 | ironmanmagazine. com