15 incredible uses and health benefits of creatine you should know
Creatine is a substance produced naturally in the body from amino acids. Most of it is stored in the muscle cells and is released during physical activity. Creatine supplements increase creatine reserves for muscles, which improves exercise performance and helps develop muscles. Food sources of creatine include meat and fish.
1) Creatine improves energy production
Creatine supplements increase the reserves of phosphocreatine in the muscles, which in turn increases the production of new ATP energy molecules. All the cells in your body use ATP as an energy source, but creatine will mainly feed your muscles and increase your performance during short sessions of high intensity exercise.
2) Creatine can increase testosterone levels
In studies involving both amateurs and elite athletes, creatine increased testosterone levels. Typical doses were used (around 50-100 mg / kg) but the effect was not consistent. For example, creatine increased testosterone in speed swimmers by 14%, had a significant effect on elite rugby players with lack of sleep, but only a barely noticeable effect on rugby players or healthy college football.
3) Creatine can reduce muscle damage and fatigue
Most studies support the benefits of creatine to improve muscle recovery and reduce muscle damage and inflammation after exercise.
In a study in 14 men, creatine with carbohydrates 5 days before and 2 weeks after resistance training improved recovery
4) Creatine increases the performance and strength of exercise
Creatine supplementation improves strength and performance during high intensity and short duration resistance training, according to a comprehensive review of 22 studies. According to this review, creatine with resistance training increases [R,
5) Creatine Improves Cognition
interesting studies suggest that creatine may reverse brain fog-like symptoms caused by stressors such as lack of sleep and circadian rhythm imbalances, which are not uncommon in athletes or in people leading a modern, fast lifestyle.
6. Creatine Increases Speed
Creatine allows your muscle fibers to contract more rapidly too; so you’ll be able to sprint faster. This means you’ll get more of a fat burning and fitness enhancing benefit from your high intensity cardio sessions.
7) Creatine Protects the Brain
Being neuroprotective, creatine may also target a range of mood disorders and brain diseases [R].
Creatine supplements (4 g / day) added to SSRI antidepressants improved symptoms in 5 women who suffer from depression and who previously did not respond to therapy. The brain images revealed that creatine increased levels of phosphocreatine, which explains its effects that improve mood. It can be a safe supplement for people who do not respond to antidepressants [R].
8) Creatine could help with Parkinson's disease
Parkinson's disease often leads to poor physical condition, decreased muscle mass, reduced muscle strength and fatigue. Creatine improved the strength of the upper body and improved the benefits of resistance training in a study of 20 people with Parkinson's disease. Similar to its use in athletes, creatine was loaded at higher doses for 5 days (20 g / day) and then kept at a lower dose (5 g / day) [R].
Although they are promising, larger clinical trials should evaluate whether creatine supplements alone can also improve other symptoms in Parkinson's disease.
9) Creatine protects the heart
Creatine (20 g / day) reduced high triglycerides, LDL and cholesterol in a study of 37 people. Healthy levels of blood lipids reduce the risk of heart attacks and prevent narrowing of blood vessels [R].
High levels of homocysteine increase the risk of heart disease. In one study, creatine added to a multivitamin supplement reduced homocysteine levels in healthy people better than multivitamins alone after 4 weeks. In another trial, however, creatine did not reduce homocysteine [R, R].
10) Creatine can lower blood sugar levels
Creatine (10 g / day) along with cardio training reduced blood sugar levels in a trial of 20 healthy men.
Creatine supplements significantly reduced blood sugar levels in several studies in animals with diabetes. These findings may not be true in people with diabetes. So far, no clinical studies of creatine have been conducted in diabetics [R].
11) Creatine helps maintain muscle mass in the elderly
Creatine supplementation in the elderly can delay muscle wasting, improve endurance and increase strength [R].
Combined with resistance training, creatine increased lean tissue mass, leg strength, endurance and power in a trial of 30 older men. Higher doses of creatine were used during the first 5 days (loading phase) followed by lower maintenance doses. In two studies of 46 elderly people, creatine combined with exercise increased muscle strength, weight, fat-free mass, and functional capacity [R, R, R].
Video credits to Natural Health Remedies YouTube channel