Creatine is a natural supplement that is taken to boost athletic performance. It has been proven to be on of the world’s best supplements for building muscle and strength.
Despite common myths, creatine is extremely safe to consume and is also used in a clinical setting to treat diseases, with more than 500 research studies undertaken on it, it’s safety and effectiveness is high.
How does creatine help?
1 – Helps your muscles produce energy
Creatine increases your muscles’ phosphocreatine stores which helps with the formation of new key molecules that your cells use for energy and basic functions. Supplementing with creatine can provide additional ATP energy, which will improve high-intensity exercise performance.
2 – Improves high-intensity exercise performance
Contrary to belief, creatine is not taken to simply build bigger muscles. Creatine plays a direct role in ATP energy production which means it can drastically improve performance at a high level.
Creatine can improve multiple factors in your training including strength, ballistic power, sprinting, muscle endurance, resistance to fatigue, muscle mass and recovery. Unlike many supplements that only benefit high level athletes, creatine can provide benefits to those at all stages regardless of their fitness level.
3 – Muscle growth
Taking it for a week has been shown to bring significant increase in lean body weight and muscle size. The initial rise is caused by water retention in the muscles.
Over a longer period, it also aids in muscle finer growth by aiding when increasing weights and performance in the gym. Comprehensive reviews have been undertaken which show a clear increase in muscle mass, compared to those performing the same training regimen without consuming the supplement.
4 – Can improve brain function
Supplements can aid with many neurological function, and research has shown that the brain requires a significant amount of ATP energy when performing difficult tasks. As mentioned, creatine can help with the production of phosphocreatine stores in the brain and help it to produce more ATP – also aiding the brain function by increasing dopamine levels and the function of mitochondria.
Meat is one of the best dietary source of creatine, and vegetarians often have low levels because they avoid meat and creatine sources.
5 – Reduce fatigue and tiredness
Creatine can reduce exercise induced fatigue and tiredness in those performing in the gym or on the track.