What Are the Health Benefits of Creatine? Creatine is an organic acid required for the supply of energy to cells in the body. It occurs naturally in fish and meat, but it’s also made in the body and obtained from supplements. Most athletes use creatine to boost their performance, increase muscle mass, and treat problems that occur when the body fails to metabolize creatine fully.
When you embrace supplements, you should pay attention to creatinine expiration. Check for signs of lumps and discolored spots, which can be a sign of staleness.
Also, if the supplement is smelly, it’s probably expired and not good for you. Ensure you are using a good product to avoid creatine side effects. If you are looking to try out creatine, here are health and performance benefits you will enjoy.
1. Triggers Muscle Cells to Produce More Energy
Using creatine supplements boosts your muscle’s phosphocreatine reserves. Phosphocreatine assists in the generation ofadenosine triphosphate (ATP), a key molecule that cells use for essential functions and energy.
When you go out to exercise,the body breaks down ATP to produce energy. The synthesis of ATP happens at a rate that limits the ability to perform at maximum intensity for a prolonged period because the body uses more than it can produce.
Creatine supplementation increases phosphocreatine reserves, which allows the body to produce more energy to fuel muscles in high-intensity activities. This is why creatine is used as a performance enhancement solution. Research has shown that short-term supplementation can boost elite swimmers’ sprint speeds, improving their performance than when training without.
2. Supports Key Functions in Muscles
Taking creatine powder has been shown to help athletes add muscle mass. It alters numerous cellular pathways leading to new muscle growth. When consumed in adequate amounts and moderately, it boosts protein formation, which creates new muscle fibers. Also, it helps to raise hormones that promote an increase in muscle mass.
In addition, creatine increases the water content in your muscles, which is known to increase muscle size quickly. It also lowers levels of myostatin, a molecule that stunts muscle growth. This helps speed up the process of building muscle, so if you want to achieve impressive gains, you should incorporate creatine before or after a workout.
3. May Help People with Parkinson’s Disease
People with Parkinson’s disease suffer a brain disorder that causes stiffness, shaking, lack of coordination, and difficulty walking. It’s characterized by reduced dopamine, a neurotransmitter in the brain. This reduction in dopamine causes cell death and severe symptoms, including loss of muscle function, tremors, and speech impairments.
Parkinson’s disease patients can embrace creatine benefits, which have been demonstrated in mice with Parkinson’s, achieving 90% prevention in the drop in dopamine levels. Creatine could be useful in treating the loss of muscle function in people with Parkinson’s disease.
In a study involving individuals with Parkinson’s, combining weight training with creatine improved daily function and strength than training alone.
4. May Fight Diabetes and Reduce Blood Sugar Levels
Research suggests that raising creatine levels in the body could lower blood sugar levels. This happens by increasing the activity ofGLUT-4, a molecule responsible for bringing blood sugar into muscles. Researchers conducted a 12-week study that examined the ways creatine affects blood sugar.
Participants who used creatine and exercise showed improved blood sugar control. The short-term sugar response to a meal is a vital marker in diabetes management. These findings are promising, but more research is needed to create long-term solutions for diabetes and blood sugar control.
5. Can Improve Brain Function
Consuming the best creatine could also improve brain function. It plays a crucial role in brain functions and health. Research demonstrates that the brain requires ATP to perform difficult tasks. Using supplements can boost phosphocreatine stores in the brain to trigger the production of more ATP. It supports brain function by increasing mitochondrial function and dopamine levels.
Because meat is a reliable source of creatine, people on a vegetarian diet often have a deficiency. A study on vegetarians who took creatine supplements showed up to 50 percent improvement in intelligence and memory scores. This is a significant health benefit for older individuals that can help them to improve memory.
There are many reasons both young and old individuals should take creatine supplements. It has been shown to boost athletic performance and is a powerful catalyst in building muscle. Also, it offers health benefits that could help people with Parkinson’s disease improve muscle function to regain balance and have the ability to walk freely.
Have you experienced any benefits with supplements? Share your experiences in the comments below.