Muscle Sport Magazine


Creative is a recognized product that benefits the body in various ways and more so with improving strength and enhancing muscle size. Most of the people who are into the training world such as athletes, bodybuilders, gym trainers and strength trainers know the importance of proper supplementation.

Creatine has been recognized widely in the scientific community as a product that delivers on its promise of improved strength, muscle, brain function, sprint performance, and enhancing the recovery process. It works relatively well for a lot of people who use it as a regular part of their exercise or sporting program. 

Without further ado, let’s look at the various ways in which creatine will benefit your body’s health and performance.

More energy production

Taking creatine supplements increases your muscle’s store for phosphocreatine. Phosphocreatine is essential for the formation of Adenosine Triphosphate (ATP), which is the most vital molecule that your body cells use for energy to perform every other function. 

When your rate of ATP resynthesis reduces, it limits your capability to maximally perform because you are using ATP more than its manufacture. Supplementing it using creatine, therefore, allows you to produce more ATP hence boosting the energy levels that fuel your muscles during high-intensity activities or exercises.

With immediate energy, it prevents the muscles from premature fatigue. It strengthens muscular contraction and helps you engage forcefully with more speed at whatever exercise you are performing. For athletes, without creatine, energy production during vigorous exercise wouldn’t be possible. Supplemental creatine enhances the process. For bodybuilders, creatine feeds the explosive 11b fibres which increase the energy output and muscle size. Therefore, creatine helps the body to perform high-intensity work and leads to more significant muscles size. All that results in improved performance.

Creatine enhances quick recovery.

Creatine is an integral part of the post-exercise regeneration process. According to a 2004 study, the researchers studied the impact of creatine supplementation on muscle cell damage. They performed the analysis on endurance athletes running a 30km race. They gave them 20gms of creatine monohydrate combined with 60gms of maltodextrin supplements daily for five days. Then, monitored their creatine kinase, prostaglandin E, tumour necrosis factor-alpha and lactate dehydrogenase. 

After the race, they found that there was a reduction in levels of creatine in the athletes when compared to the control group that only took maltodextrin. The conclusion was, creatine helps reduce muscle cell damage and exhaustion during the vigorous exercise. The researchers also concluded that creatine aids in the complete recovery from high-intensity bouts of training, which is why strength and endurance sports people benefit from it. 

It improves brain function.

Creatine contributes largely to brain health and function. According to research, our brains require a high amount of ATP when performing demanding tasks. Supplements creatine helps boost phosphocreatine levels leading to a higher production of ATP, which leads to high performance.

Creatine also boosts brain performance by increasing dopamine levels and mitochondrial process, thus, improving memory and recall abilities.  The notable thing is that meat is the primary dietary source for creatine. A study that involved supplementing vegetarians with creatine who often have low levels discovered a 20-50% increase in memory and intelligence scores. 

For older patients who often have memory problems, supplementing them with creating improves their recall ability and memory processes significantly. For younger patients, creatine enhances brain function, keeps neurological issues at bay and reduces the risks of muscle degeneration and loss of strength.

Creatine boosts anaerobic capacity.

In a comprehensive study, Ziegenfuss and other researchers discovered that creatine supplementing for over just three days impacted positively on cycle sprint performance and muscle volume in elite power athletes.

After three days, the athletes had increased muscle volume and total body mass. In addition to that, all of them completed a six maximal 10seconds cycle sprints with only 60seconds of recovery in between. The supplemented anaerobic athletes’ exercise was improved when compared to the control group that did not take the supplements.

Therefore, creatine improves the anaerobic capacity in the involved athletes or person.

Creatine reduces age-related muscle degeneration.

With age, the muscles degenerate due to a natural decline in the production of muscle-building hormones like testosterone and insulin-like growth factors(IGF-1). It causes older adults to experience a loss of muscle mass or weight.

Taking creatine supplements in your older adulthood will reduce the loss of muscle effect associated with age. It improves fast-twitch muscle Fibre integrity which helps retain the youthful levels of IGF-1.

In addition to preventing waste degeneration, creatine also boosts isometric strength in older people as long as they combine with a training program that runs concurrently. There was a study on older adults who were creatine supplemented and exposed to a 14week  resistance training exercise program for three days a week. 

After the 14weeks the group was found to have an increased fat free mass and also the total body mass plus improved isometric knee extension strength. So, creatine works well in combating muscle wastage due to old age when combined with a strength training program.

It lowers blood sugar levels, thus helping to fight diabetes.

Creatine enhances the function of glucose transporter GLUT 4 or Type 4, the molecule that takes sugar to the muscles.

In a 12week study to experiment how creatine impacts the blood sugar levels after a high carb meal, a group of people who combined creatine and exercises showed a better blood sugar control than those who practised exercises only. 

The quicker your body rids sugar from the blood, the better. Therefore creatine can help lower blood sugar levels after meals hence keeping diabetes at bay.

Creatine helps with Parkinson’s disease.

Parkinson’s disease is symptomized by decreased dopamine levels which interferes with the functionality of the brain. Dopamine is a crucial neurotransmitter in the brain. When it lacks, one experiences speech problems, tremors, loss of muscle function and other serious neurological problems.

To treat muscle function problems, patients mostly weight train. In a study conducted on patients with Parkinson’s disease, combining creatine with weight training showed a significant improvement in strength and daily function when compared to patients who only train without supplementing. So, creatine is capable of improving some symptoms of Parkinson’s disease by enhancing strength and muscle performance. 

The bottom line

Creatine supplements have a lot of health benefits to bodybuilders, athletes, older adults, people with degenerative muscle problems and generally anyone who has naturally low levels of creatine in their body.

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