Creatine Supplements: Should You Take It?

Nowadays, there are plenty of programs and training plans available for those who want to lose weight or gain muscle mass. There are also different types of diets you can try to pair with your exercise to get better results. Moreover, with how advanced we are in science and medicine, it is not a surprise that we have also developed various supplements to help you achieve your fitness goal.  

Creatine supplements are among the many excellent supplements available in the market. However, if you’re not sure if this supplement is the right one for you, then you are in the right place. Sit back and relax as we delve into what creatine is and its multiple health benefits.

What is Creatine?

Creatine is a naturally occurring substance, and it is a derivative of three (3) amino acids: glycine, L-arginine, and L-methionine. The human body produces it in the pancreas, kidneys, and liver at a rate of 1g-2g per day. Around 95% of the creatine in your body can be found in the muscles. The remaining 5% is in the brain, heart, and testes in men. Creatine is primarily involved in making the energy needed for the muscles to work. 

The energy system responsible for the rapid, brief, and robust movements not lasting for more than 10 seconds, like a short sprint, is called the phosphagen system. This energy system is also in charge of replenishing the adenosine triphosphate, also called ATP. The ATP is the one liable for providing energy into the working cells. 

There are specific amounts of ATP stored in the muscles waiting to be used. However, it’s not much and only enough to last for scant seconds. When the ATP is broken by eliminating a phosphate, it will turn into adenosine diphosphate or ADP. The muscles will require the missing third phosphate to make more ATP. 

This part is when creatine phosphate comes into the equation. It will give its phosphate so that the ADP can be an ATP again. Due to the significant role creatine plays in this system, the more creatine you have, the more potential ATP there is. This all translates into improved performance of short-duration but high-intensity tasks. 

You have to remember that creatine will only enhance short but high-intensity tasks. It is because long-duration yet low-intensity tasks rely on a different system. In simple words, creatine will help you win a sprint but not a marathon.

The blood transports creatine to the various parts of the body where there is high energy demand. Creatine is degraded into creatinine and excreted through the urine at a rate of 2g per day. Small amounts of creatine can also be found in particular foods such as red meat, beef, seafood, salmon, and especially in the best creatine supplement available in the market. 

Benefits of Creatine Supplement

Creatine supplements are most popular among bodybuilders, athletes, and even people who just want to improve their athletic performance. The most common and most studied type of creatine supplement available in the market is called a creatine monohydrate. 

The International Society of Sports Nutrition declares creatine monohydrate as the most effective nutritional supplement currently available for increasing lean body mass and high-intensity exercise capacity. Prominent groups such as the Dietitians of Canada, the American College of Sports Medicine, and the American Dietetic Association also come up with similar conclusions.

To further explain why creatine has become one of the most widely used supplements, we present these three (3) significant health benefits.

Improved Athletic Performance 

Creatine is among the few supplements that undergo rigorous scientific scrutiny. There are hundreds of scientific literature published about creatine over the past quarter of the century. However, it is not in vain because it has been proven that creatine supplements do improve athletic performance.  

According to the 2017 review study, they found out that creatine can improve someone’s exercise performance, helps people tolerate heavy training load, prevent and reduce the severity of an injury, and enhance the rehabilitation of said injuries. This review is published in the Journal of the International Society of Sports Nutrition. 

Taking a creatine supplement helps in increasing the production of ATP. Hence, it allows the body to produce more energy to perform short but fast burst movements such as sprinting, Olympic lifting, heavy squat, ballistic movement, etc. Creatine supplements significantly improve the performance of short yet intense exercises. 

Increases Muscle Mass

Another primary function of creatine supplements is to increase your muscle mass and strength. In the current market, this supplement shows to be the leading and most effective for this task. 

That is because of the “cell volumizing effect” of creatine supplementation. The effect pulls more water into your muscle cells. The prolonged use of creatine supplements will activate specific channels that will help in the muscle tissue’s strength, growth, and performance. 

There is also a piece of growing evidence where this supplement helps raise the levels of insulin-like growth factor 1 (IGF-1). The IGF-1 is essential in aiding in the production of lean tissues. Being able to keep the level of IGF-1 is crucial to retain muscle mass even as we age.

Improved Brain Function

The muscles are not the only one that relies on ATP. The brain also needs it when completing complicated tasks. More studies have been exploring the positive effects of creatine supplements on brain function and overall neurological health. Taking a creatine supplement can aid the production of ATP produced by the brain. 

Aside from the ATP, the supplement can also increase dopamine levels and enhance mitochondrial function. This health benefit is more profound in older adults. It also helps the older individuals in improving or maintaining their memory recall. 

The Bottom Line

Creatine supplements have various benefits and advantages for athletes, bodybuilders, and fitness enthusiasts alike. It also has more positive health possibilities that need further research. 

However, when you want to lose weight or gain muscle mass, you must remember that taking a supplement is not enough. You also have to pair it with proper exercise and a balanced diet. All of these things combined will help you achieve your desired goal.