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Title : 10 Health and Performance Benefits of creatine
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10 Health and Performance Benefits of creatine

Creatine is a natural supplement used to boost athletic performance ( 1 ) .

is one of the best supplements in the world for building muscle and strength ( 1 2 3 4 ).

Although the most common myths in the media, creatine is extremely safe and is also used in a clinical setting for the treatment of neurological diseases ( 5 6 ).

More than 500 research studies support its safety and efficacy ( 2 ).

Here are 10 benefits based on the science of creatine:

1. It helps muscle cells produce more energy

Creatine supplements increase your muscles' phosphocreatine stores ( 7 8 ).

The phosphocreatine helps the formation of new ATP , the key molecule your cells use for energy and all the basic functions of life ( 8 ).

During the year, the ATP is broken down to produce energy.

The rate of re-synthesis of ATP limits their ability to perform continuously at maximum intensity. ATP is used faster you can build again ( 9 10 ).

Creatine supplements increase its reserves of phosphocreatine, which allows you to produce more energy from ATP to fuel the muscles during high-intensity exercise ( 10 11 ).

This is the main mechanism behind performance-enhancing effects of creatine.

Conclusion :. Creatine supplementation can provide additional energy from ATP, which improves the performance of high-intensity exercise

2. It is compatible with many other functions in the muscles

creatine is a popular and effective supplement adding muscle mass ( 1 4 ).

can alter numerous cellular pathways that lead to new muscle growth, including improving the formation of proteins that create new muscle fibers ( 12 13 , 14 15 16 ).

can also increase IGF-1 levels and stimulate the pathway Akt / PKB . These send a signal to your body to increase muscle mass ( 12 13 ).

creatine supplements may also increase water content of your muscles. This is known as cell volume, and can quickly increase muscle size ( 15 17 ).

Some research has also shown that supplementation decreases the level of myostatin , a molecule responsible for muscle growth atrophy. Reducing myostatin can help build muscle faster ( 18 ).

Conclusion :. Creatine can stimulate several key biological processes that lead to increased muscle growth and size

3. Improved high-intensity exercise performance

direct role creatine ATP energy production means you can dramatically improve the performance of high-intensity exercise ( 1 2 19 ).

creatine

Studies have shown can improve many factors will help you perform better , including:

• Resistance ( 20 ).
• ballistics power ( 21 ).
• faculty Sprint ( 22 ).
• The muscular endurance ( 21 ).
• The fatigue resistance ( 21 ).
• Muscle mass ( 23 ).
• Recovery ( 24 ).
• brain performance ( 6 ).

Unlike supplements that benefit only advanced athletes, creatine provides benefits regardless of their fitness level ( 25 26 ).

A review found that improves the performance of high-intensity exercise up to 15% ( 2 ).

Conclusion: Creatine is most effective in the world for high-intensity sports supplement. It has benefits regardless of your current fitness level.

4. Accelerates muscle growth

Creatine is world's most effective supplement to add muscle mass ( 1 27 ).

Assuming as little as five to seven days has been shown to significantly increase lean body weight and muscle size.

This initial increase is caused by the increase of water content in the muscle ( 15 , 17 ).

In the long term, but also helps in the growth of muscle fibers by way of key biological signaling and weight gain and performance in the gym ( 12 , 13 , 14 , 15 , 23 ).

In one study, participants followed a training regimen six weeks. Those who use creatine added 4.4 pounds (2 kg) more muscle mass, compared to those who did not ( 23 ).

A comprehensive review showed a clear increase in muscle mass, compared to those who do the same training regimen without creatine ( 27 ).

This review also compared the world's most popular sports supplements and found creatine is the best available. It also has the advantage of being less expensive and much safer than most other sports supplements ( 27 ).

Conclusion: Creatine can increase muscle mass, both short and long term. Is the most effective bodybuilding supplement available.

5. It can help with Parkinson's disease

Parkinson's disease is characterized by a reduction in brain levels of a key neurotransmitter called dopamine ( 8 28 ).

The large reduction in the levels of dopamine causes the death of brain cells and more severe symptoms, including tremors, loss of muscle function and speech disorders ( 28 ).

Creatine has been shown to have beneficial effects on Parkinson's disease in mice, preventing 90% of the decline in dopamine levels ( 29 ).

In an attempt to treat loss of muscle function and strength, Parkinson's patients often perform weight training ( 30 31 ).

In humans with Parkinson's disease, the combination of creatine with weight training improves strength and daily function greater extent than training alone ( 32 ) .

Conclusion :. Creatine may help reduce the symptoms and severity of Parkinson's disease by maintaining dopamine levels and muscle function

6. You can fight other neurological diseases

A key factor in several neurological diseases is a reduction in brain levels of phosphocreatine ( 29 ).

Because creatine can increase these levels may help reduce or slow disease progression.

In mice with Huntington's disease, restoring phosphocreatine brain to 72% of the levels of pre-disease, compared with only 26% for the control mice ( 33 ).

This restoration phosphocreatine levels helped keep daily function and reduced cell death by 25% ( 33 ).

Animal research suggests that taking creatine supplements can treat other diseases as well, including:

• Alzheimer's disease ( 34 ).
• Ischemic stroke ( 35 ).
• Epilepsy ( 36 ).
• brain or spinal cord injury ( 37 ).

Creatine has also shown benefits against ELA , a disease that affects motor neurons essential for movement. motor function, reduced muscle mass loss was improved and extended the survival rate by 17% ( 38 ).

Although more studies are needed in humans, many researchers believe that taking creatine supplements can have very beneficial effects against neurological diseases when used together with conventional medicine and drugs.

Conclusion :. Animal studies suggest that creatine may help with symptoms, disease progression and even life expectancy in neurological diseases

7. You can decrease levels of sugar blood and combat diabetes

research suggests that creatine supplements can help lower levels of blood sugar ( 39 40 41 ).

This can occur by increasing function GLUT4 , a carrier molecule that carries blood sugar in muscles ( 40 , 42 ).

A 12-week study examined how creatine affects levels of blood sugar after a meal high in carbohydrates ( 41 ).

People who combine creatine and exercise are best to control sugar levels in the blood, compared to those who only exercised ( 41 ).

The short-term response of blood sugar after a meal is an important marker for risk of diabetes. The faster your body can eliminate sugar from the blood, the better ( 43 ).

These benefits are promising, but more research in humans on the long-term control of blood sugar and diabetes is needed.

Conclusion :. There is some evidence that creatine can help levels of blood sugar after meals, but there are few data on their long-term effects

8. You can improve brain function

creatine plays an important role in health and function ( 25 ) of the brain.

Research has shown that the brain requires a significant amount of energy to perform difficult tasks ATP ( 25 ).

supplements can increase the reserves of phosphocreatine in the brain and help the brain to produce more ATP. Creatine may also help brain function by increasing dopamine levels and function mitochondria ( 25 , 44 , 45 ).

The meat is the best dietary source of creatine, and vegetarians often have low levels because they avoid meat. A study on creatine supplementation in vegetarians 20-50% improvement was observed in some test results of memory and intelligence ( 25 ).

For the elderly, the two weeks of taking creatine supplements significantly improves memory and recall ( 46 ).

Along with other studies, this research suggests creatine is very beneficial for the elderly. It can help with brain function, reduce loss with age related muscle and strength, and protect against neurological diseases ( 47 ).

Despite the positive results, more research is needed in young and healthy people who eat meat or fish on a regular basis.

Conclusion :. Creatine supplementation can provide the brain with extra energy, improving memory and intelligence in people with low levels of creatine

9. You can reduce fatigue or tiredness

creatine supplements can also reduce fatigue and tiredness ( 48 ).

One of the most notable studies to date followed patients of traumatic brain injury for six months. Those who supplemented had a 50% reduction in dizziness, compared with those who did not ( 48 ).

In addition, only 10% of patients in the supplement group were suffering from fatigue, compared with 80% in the control group ( 48 ).

Another study found that creatine led energy levels and increased fatigue reduced during sleep deprivation ( 49 ).

Creatine may also reduce fatigue induced by exercise in athletes during a cycling test, and has been used to reduce fatigue when exercising in high heat ( 50 , 51 ).

Conclusion :. Creatine may reduce symptoms of fatigue and tiredness, providing the brain with extra energy and increasing dopamine levels

10. It's safe and easy to use

Along with the various benefits described in this article, creatine is also one of the cheapest and safest supplements available.

It's been researched for over 200 years and numerous studies support its safety for long term use. Clinical trials lasting up to five years reported no adverse effects in healthy individuals ( 1 ).

What is more, supplementing is very easy. Simply take 3-5 grams of creatine monohydrate powder per day ( 1 52 ).

At the end of the day, creatine is an effective supplement with powerful benefits for athletic performance and health.

You can find more information on creatine on this page :? Creatine 101 - What is and what is

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