What do you think of when you hear the word creatine? Well, the first image that pops in my head when I hear the word creatine is a man in the weight room with muscles on top of muscles. My lack of research and knowledge about creatine influenced my attitude towards this must-have nutritional supplement. I never knew the many benefits that creatine supplementation has on the human body, many of which are not even related to increasing one’s lean muscle mass. So in this blog, you will discover what all the fuss is about. Did you know our bodies naturally produce creatine? Creatine phosphate is a naturally occurring amino acid that is present in much living tissue such as the liver, kidneys, and pancreas. Creatine phosphate is stored in our muscles, where it can regenerate ATP, or in simpler terms, it can create energy during those high-intensity, short duration workouts4. Creatine’s most popular use is to improve ones strength levels, and in return increase lean muscle mass. How? By producing enough energy for your body to train harder, and progressively overload your system. Progressively overloading your system gives the body the ability to gain strength and build more muscle tissue2. Chad Kerksick, Ph.D., assistant of exercise physiology at the University of Oklahoma puts it into simpler terms, If you can lift one or two more reps, or 5 more pounds, your muscles will get bigger and stronger?
3. Research has shown creatine is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high intensity exercise capacity and lean body mass during training1. Creatine supplementation is not only safe, but also beneficial in regards to preventing injury and/or the management of select medical conditions when taken within recommended guidelines1. Research done in a clinical study regarding heart disease showed that creatine supplements may help lower levels of triglycerides in individuals with high concentrations of triglycerides. Creatine has also been reported to help lower levels of homocysteine, which is associated with heart disease, including heart attack and stroke. Individuals with Parkinson’s disease have decreased muscle mass, muscle strength, and increased fatigue. In a small clinical study, it was found that creatine supplementation for individuals with Parkinson’s improved their exercise ability, and endurance. In a separate study, creatine boosted participants moods4. In addition to heart disease and Parkinson’s disease, creatine supplementation is used for individuals with congestive heart failure, depression, bipolar disorder, high cholesterol, and diseases associated with the muscles and nerves. Creatine is also used to slow down the progression of ALS, rheumatoid arthritis, McArdie’s disease, and various muscular dystrophies4 Creatine still remains one of the most extensively studied, as well as effective, nutritional aids available to athletes in regards to improving anaerobic capacity, strength, and lean body mass in combination with the proper training. Finally, The future of creatine looks very promising in regard to the treatment of various clinical diseases1.
Resources
- Buford, T. K. (2007). International Society of Sports Nutrition position stand: Creatine Supplementation and Exercise. Journal of the International Society of Sports Nutrition , 4, 6.
- Lumsden, B. (2014). Progressive Overload and Muscle Gains. Retrieved 09 07, 2014, from Relentless Gains: www.relentlessgains.com/progressive-overload-and-muscle-growth-the-truth/
- Risher, B. (2013, 09 02). Creatine:Side Effects, What it is, What it does. Retrieved 09 07, 2014, from Mens Health: www.menshealth.com/nutrition/creatine-side-effects-what-it-what-it-does
- University of Maryland Medical Center. (2001, 04 09). Creatine. Retrieved 09 07, 2014, from University of Maryland Medical Center: umm.edu/health/medical/altmed/supplement/creatine
I see you blogging big time! Well written and great info. Thanks!
Very nice article about creatine, really elucidative