Creatine is a nutrient organically found in your body, 95% of which is stored in your body’s skeletal muscle. The three amino acids that produce creatine are Arginine, glycine, and methionine. It is a fuel that supplies energy to maintain muscle mass. Meat, fish, beef, or salmon becomes a great source of creatine, but along with the foods, athletes prefer to take protein powder to increase energy production and improve athletic performance.
Creatine supplements are quite popular among professional and amateur athletes. It enhances their performance, aids workout routine, and improves workout recovery by creating a quick burst of energy. Check out the website if you want a more detailed review of the creatine supplement side effects.
Most people who opt for these additives are males involved in power sports, such as football, bodybuilding, or wrestling. The consumption of the supplement is permitted by Professional sports associations, the International Olympic Committee, and the National Collegiate Athletic Association.
What are the benefits of creatine?
Improves athletic performance
There is some evidence that creatine supplements are effective in high-intensity training. It allows your body to produce more energy, which helps get more workouts done. Some sources say it boosts the effects of resistance training on strength and increases the quality and benefits of intermittent speed training. In aerobic activities that last more than 2 minutes, creatine improves endurance.
Increase body mass
The increase in body mass is associated with creatine consumption. However, it is believed that creatine causes muscles to hold water, thus building body mass. The water retention during supplementation is likely the reason for the weight gain. It is also possible that growing muscle mass results from hard work during exercise.
Repair damage after injury
Creatine supplements may help enhance the post-injury rehabilitation process. It prevents muscle damage, especially in the case of immobilization. Researchers found that creatine helps maintain lean muscle mass to a great extent associated with strength endurance. During the early injury phase, better maintenance of strength mass and strength is crucial for the return to play process.
Creatines replicate performance benefits; they can also support recovery from workouts. These additives have benefited from sprint-based exercise, resistance training, endurance exercise, and eccentric loading protocols. It enhances the repeated bout effect; thus, we experience less soreness. However, not all studies have exhibited such a positive effect, but none show a negative impact, so it may be worth considering.
Creatine additives have been shown to increase creatine levels in the brain by almost 10%, promoting brain health. It provides cellular protection and improves energy supply to the brain, enhancing brain function. In a study, the mental fatigue of people who regularly consumed the additive was reduced during mathematical calculations. As per one review, 5-20 grams of a compound may improve short-term memory and intelligence in healthy people.
Act as antidepressant
Creatine treatment is a therapeutic approach for females with depression. Researchers found that creatine significantly reduces depressive symptoms in PD patients compared to placebo. In South Korea, women battling depression added 5-gram creatine to their daily medication. They experienced improvements within two weeks.
Is it safe to consume?
Creatine supplements are relatively safe with few side effects. You may gain weight due to the water retention in your body’s muscles. It is not advised to intake creatine additives when dehydrated or losing weight. It is commonly thought that taking these supplements may harm the kidney, but a study with patients of type 2 diabetes supplemented with 5 grams of creatine per day for 12 weeks did not harm their kidney health.
According to The International Society of Sports Nutrition, no scientific evidence found that it causes harmful effects on healthy individuals. While it is safe, you may experience side effects due to overconsumption. Taking too much supplement can cause stomach discomfort and bloat.
Creatine is well known for its capability to improve athletic performance, and studies have investigated its other benefits related to aging and brain function. Creatine is present naturally in our body, so taking additives appears safe. However, it is always advised to check with your health care provider about the use of the supplement. The products available in the market vary in quality, so ensure to buy the powder as per safety and purity standards.