I am not a personal trainer that believes in pushing supplements onto my clients. In fact, I tell clients you really don’t need any supplements. Very few supplements have the scientific backed benefits the way creatine has, It is energy for our muscles and brains.
What is Creatine Monohydrate?
Creatine is naturally found in our muscle cells. It’s purpose is to produce energy. The energy produces is specifically for doing high intensity physical activities. To put it simple, it gives your body extra energy when it comes time to using your muscles.
Creatine can help to improve health and athletic performance by boosting the amount of phosphocreatine stored in the muscle. Additional stored phosphocreatine can then produce more ATP. ATP is the key energy source for intense exercise and weightlifting.
ATP is the body’s energy currency, when you have more ATP the body can perform better during exercise (1).
The Benefits
- Increased energy means you can increase the volume of your workouts. In turn boosting your muscle growth
- According to this study, it can increase satellite cell signaling. Which can help aid in muscle recovery and new muscle growth (2)
- Studies have shown a rise in anabolic hormones, such as IGF-1 after taking creatine (3) (4) (5)
- It may reduce muscle breakdown, in turn you may keep more your total muscle mass (more research is needed, attached is the study.) (6)
- Studies are showing creatine can lower myostatin levels. Elevated levels of myostatin can slow or totally inhibit muscle growth. Lowing these levels can increase muscle growth potential. (7)
- Taking a step away from exercise. Creatine as been shown to increase phosphocreatine in the brain which has been shown, to improve brain health and prevent neurological disease (8) (9) (10) (11)
- Vegetarians diets often don’t get close to enough creatine since they avoid eating meat, this should help muscle growth and brain health dramatically in vegetarians.
Increased Cell Hydration
Creatine increases the water content within your muscles, this may play a role increasing muscle size. It should be noted this is form of water retention, not actual muscle growth.
Based on my personal experience, when you first start to use creatine, it can slightly dehydrate you. Being, slightly dehydrated you are more susceptible to muscle cramps. For this reason I urge you to drink extra water. I also recommend you don’t use it as a preworkout, instead do it after working out.
Different Types of Creatine, Other Than Monohydrate
The most well researched creatine is monohydrate. Supplement companies are constantly making various versions. Each new version promises to be the next best type of creatine while jacking up the price tag on it. The research always proves false on these hyped supplements.
Creatine monohydrate is the best and has remained so for years with scientific backed studies. What makes it even better is that is cheap.
Final Notes
The most popular supplement is protein powder. While protein heavily benefits to the human body and It’s a staple our macro nutrition . It still hasn’t been researched to the extent of creatine as a supplement.
Creatine monohydrate, scientifically backed. It supports quality of lift in older adults, brain health and exercise performance.
Sited Sources
- 1) https://www.ncbi.nlm.nih.gov/pubmed/11356982
- 2) https://www.ncbi.nlm.nih.gov/pubmed/10683092
- 3) https://www.ncbi.nlm.nih.gov/pubmed/15870625
- 4) https://www.ncbi.nlm.nih.gov/pubmed/18708688
- 5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2439518/
- 6) https://www.ncbi.nlm.nih.gov/pubmed/11509496
- 7) https://www.ncbi.nlm.nih.gov/pubmed/20026378
- 8) https://www.ncbi.nlm.nih.gov/pubmed/10222117
- 9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/
- 10) https://www.ncbi.nlm.nih.gov/pubmed/10484486
- 11) https://www.ncbi.nlm.nih.gov/pubmed/11274790
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