Creatine Supplement Benefits For Sports Nutrition
Updated Feb. 16th, 2024 | Read Time: 4 Minutes | What You Will Learn:
- Explore The Main Advantages of Creatine Supplement Benefits
- Muscle Performance
- Pain and Myopathy
- Testosterone
- Antioxidant and Cardiovascular Health
- Seniors Health
- Parkinson's Disease Support
- Getting The Most Benefits Out of Your Creatine Supplement
- Discover The Different Types of Creatine Available
- Creatine Supplement Benefits & Variations
Creatine is naturally found in all organs and muscles in the body as phosphocreatine. This is the molecule responsible for the transforming adenosine diphosphate (ADP), into adenosine triphosphate (ATP). The body then uses the breakdown of ATP to release energy that is used to power all of your body processes, including muscle contraction. Creatine supplement benefits include increasing muscle strength, power and size while also improving cognitive health and bone density.
Explore The Main Advantages of Creatine Supplement Benefits
Muscle Performance
The more creatine that is available, the faster the ATP conversion occurs and the more work a muscle can do. Creatine also draws water into muscle cells making them plump up and appear larger. Studies show creatine also increases muscle strength and endurance thus enhancing athletic performance. Medically, creatine can rebuild lean tissue after periods of convalescence, muscle wasting illnesses or the natural decline in muscle tissue that occurs with age. Ultimately, creatine supplementation prior to exercise is an easy way to help boost your muscle mass and athletic performance. It is not considered doping in the professional athletic community, and is allowed by the International Olympic Committee and in professional sports.
Pain and Myopathy
Myopathies are conditions of the skeletal muscle that lead to muscular weakness, atrophy, and exercise intolerance. Supplementation with creatine over several months has been shown to improve muscle function and exercise capacity in those with myopathy. It has also been found to help prevent pain after exercise and delayed onset muscle soreness (DOMS). Thus, creatine can also help prevent exercise-induced pain in healthy individuals as well.
Testosterone
One study found that supplementation with creatine in a loading (large) dose for 7 days, followed by 14 days of normal supplementation caused a 40% increase in conversion of testosterone in the body to dihydrotestosterone (DHT). Since DHT is the more active form of testosterone, this may be how creatine boosts muscles. This could also have a beneficial effect on men suffering from low testosterone and andropause.
Antioxidant and Cardiovascular Health
In addition to its ability to increase the energy supply to the heart muscle itself, supplementation with creatine has also been found to reduce oxidative damage in the body after strenuous exercise. It helps protect against DNA and lipid damage in the blood, which makes creatine able to help protect against cardiovascular disease.
Seniors Health
In addition to its cardiovascular and muscular benefits, creatine has also been found to be extremely beneficial in seniors. It has been found to improve cognitive function in the elderly, and to help boost bone density as well. Thus, creatine supplementation can help improve the quality of life and reduce the disease risk in elderly populations.
Parkinson's Disease Support
Supplementation with creatine has been shown to help slow the progression of early Parkinson's Disease.
Getting The Most Benefits Out of Your Creatine Supplement
Co-Supplementation
Creatine has been found to work well with other muscle-feeding supplements like alpha lipoic acid and carbohydrates. Because of this, a number of body building supplements will combine these factors to boost performance.
Discover The Different Types of Creatine Available
There are a number of forms of creatine currently available on the market for supplementation. The most common forms are creatine monohydrate and creatine ethyl ester (CEE). In 2009, a new form called creatine hydrocloride came on the market, which is much more soluble in water. Because of this it can be supplemented at significantly lower doses than other forms of creatine. Follow the manufacturer's dosing for supplementation of these products.
Creatine Supplement Benefits & Variations
The body naturally produces creatine from amino acids, which are the building blocks of protein. In order to get levels boosted faster, creatine can be directly supplemented in powder form. It can be found in flavoured or unflavoured forms and is often added to protein powders or other supplements to enhance athletic performance. The recommended dose of creatine depends on the condition treated. For boosting muscle and testosterone conversion, a loading dose of at least 20g daily is provided for 5-7 days followed by maintenance supplementation of 5g daily. Parkinson's Disease, bone health, mental health, and cardiovascular concerns are best treated with 10g daily. Be sure to take extra water with any creatine supplementation, as it draws water into the muscles and may dehydrate the rest of the body.
I remember the first time that I used creatine. I took only two teaspoons (a smaller dose considering my 225LB weight) and had one of the best workouts of my life. Taking a creatine supplement is not like using caffeine, which leaves you feeling wired. With createine it's your muscles that have the energy, so you can lift alot more. Great pumps!
Awesome to hear that you're getting such good results on Creatine, Dolph. Make sure you take it with a sweet juice, as that will help your muscles use it more easily.