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12 Health Benefits of Using Creatine Powder

Protein supplements have always been the talk of the town.

Nowadays, every gym-goer can be seen having these supplements by their side. However, there was no concept of using any other ingredient as a supplement until creatine was introduced.

Most fitness enthusiasts now prefer creatine along with other supplements. 

Creatine is an organic amino acid that supplies energy to muscle cells. It is a common component that is generally found in the body.

It is also present in some foods such as red meat and seafood like fish, and prawns. Creatine is the natural energy source of your body.

Creatine supplements are widely used to boost athletic performance. They help recover post-workout damage and regain muscles.

Creatine also has some other health benefits, some of which are discussed below: 

1.   Increases Body Mass

Creatine is a popular supplement that helps enhance body muscle mass. It stimulates different pathways that stimulate body mass.

report showed that creatine supplements helped improve body mass effectively. The supplement is preferred by many looking to increase their muscle mass.

Another study shows that creatine supplementation in the older population might delay muscle wasting.

It is safe to reduce muscle wasting and improve functional capacity in older adults.

2. Speeds up Muscle Growth 

Exercising alone is not sufficient to grow muscles. You have to give the right nutrients to your body to recruit more muscle fibers in the process.

When creatine supplements are combined with resistance training, you will see massive muscle growth.

Irrespective of your fitness level, creatine will benefit you.

It also helps improve performance in high-intensity workouts and provides maximum energy to the body. Creatine will ultimately enhance your muscle endurance, power, and strength. 

3. Generates Sufficient ATP

Phosphocreatine is a substance that helps produce ATP in the body. ATP is a major energy regulator, and nearly all body processes depend on it.

Creatine helps increase the phosphocreatine stores in the body, which directly improves ATP production.

ATP levels decrease when you are exercising. So, it is best to have creatine supplements before or during the exercise as they help you do your workouts without any break.

4. Speeds Up Post-workout Recovery

Exercising may impact your muscle cells. You will feel soreness and an inability to move after exercise.

But the good news is that now you can save yourself from this uncomfortable feeling with the help of creatine supplements. Creatine can help you deal with post-workout damage and speed up your recovery process.

An experiment conducted on fourteen participants showed the effectiveness of creatine supplementation.

Participants supplemented with creatine reported quick recovery, which explains the role of creatine as a great post-workout recovery supplement. 

5. Improves Bone Health 

Vigorous training may result in compromised bone health among athletes.

Therefore, they are constantly looking for solutions to maintain optimal bone health. Creatine supplementation is crucial for improving bone health and physical strength. 

When combined with resistance training, creatine can also improve lean mass in women with post-menopausal knee osteoarthritis.

It is advisable to have a creatine supplement as it can do wonders in maximizing bone health. 

6. May Treat Parkinson’s Disease

A significant reduction of dopamine, a brain neurotransmitter, causes Parkinson’s disease.

Creatine may help reduce the symptoms of Parkinson’s disease. Parkinson’s patients are told to involve themselves in daily activities and exercise to prevent muscle loss.

Having a creatine supplement and exercise will effectively restore muscle mass.

The supplementation can enhance resistance training effects in patients with Parkinson’s disease.

7. May Help Fight Neurological Diseases

Creatine works as a precursor to producing phosphocreatine in the body.

Many brain functions are altered due to a decrease in phosphocreatine levels. The reduced levels often result in several problems such as epilepsy, ischemia, or Alzheimer’s disease.

Creatine can increase the phosphocreatine levels in the body, which will help in maintaining normal brain functions. The research also proves that creatine helps prevent ischemic damage.

The increased ATP production also helps boost brain function.

8. May Help Treat Depression Symptoms 

Creatine supplementation also has anti-depressive effects. It is also helpful in improving the depression symptoms in the quickest time possible. A 5g supplementation of creatine in 52 depressive women showed symptoms as early as two weeks.

They were also responsive to the treatment.

Creatine supplements are now considered an effective therapeutic approach to deal with depression.

Adding it to a routine will help depressive patients feel more energetic, and their brain functions will be normal.

9. Boosts Cognitive Ability

Creatine also seems to affect the cognitive ability of a person. It is also an important component of the brain that supplies continuous energy and protects brain functions.

It has a critical role to play in improving memory problems and intelligence.

Creatine may also be effective in treating dementia. People reported performing better during tests due to the creatine supplementation. An oral dose of 5g/day is safe to boost cognitive ability and brain performance.

10. Improves Heart Health

Lower levels of creatine and phosphocreatine affect the contraction ability of heart muscles.

The decreased amount can also result in heart failure and can be a reason for mortality. So, it is necessary to maintain the levels of these two important components in the body to maintain the normal functioning of the heart.

A normal dose of creatine is required to maintain the contractions of heart muscles. Supplementation with creatine can help in overcoming the problem effectively.

11. Regulates Blood Sugar

Creatine helps lower blood sugar levels. The effect of supplementation on diabetic patients is not clear, but it does have a role in regulating blood sugar levels.

Creatine also helps manage glycogen and insulin levels in the body when combined with exercise

Creatine increases the function of glucose transporter type 4 in the body, which helps manage BSL and improves insulin sensitivity. Diabetic people might benefit from insulin supplementation.

12. Fights Fatigue

Fatigue is a common condition in athletes. But with creatine supplementation, they can deal with the problem effectively.

It is shown that creatine supplements decrease blood lactate levels and improve overall performance.

Another mechanism that explains creatine usage in fighting fatigue is the surplus production of ATP.

Where to Get Quality Creatine Powder From?

Creatine is a quality supplement that you must incorporate into your diet. It can help improve your athletic performance and overall health by targeting different systems. 

DMOOSE creatine powder has a 5g serving of creatine monohydrate, ensuring optimal health. It improves performance, aids in post-workout recovery, and helps you gain muscle mass.

It also improves energy levels and makes you a better performer at gyms.

The supplement may also help minimize fatigue and tiredness. With a few days of use, you will see a great difference in your energy level, and your muscles will also recover well.

Final Words

Creatine is a powerful and effective supplement that helps improve your athletic capabilities and overall health. It improves body mass and generates muscle mass, and at the same time, protects you from several brain problems.

It is recommended to pair creatine supplements with a proper exercise routine with the best results. 

References

  1. Butts, Jessica, et al. “Creatine Use in Sports.” Sports Health, vol. 10, no. 1, Oct. 2017, pp. 31–34. PubMed Central, https://doi.org/10.1177/1941738117737248.
  2. Branch, J. David. “Effect of Creatine Supplementation on Body Composition and Performance: A Meta-Analysis.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 13, no. 2, June 2003, pp. 198–226. PubMed, https://doi.org/10.1123/ijsnem.13.2.198.
  3. Moon, Anna, et al. “Creatine Supplementation: Can It Improve Quality of Life in the Elderly without Associated Resistance Training?” Current Aging Science, vol. 6, no. 3, Dec. 2013, pp. 251–57. PubMed, https://doi.org/10.2174/1874609806666131204153102.
  4. Chrusch, M. J., et al. “Creatine Supplementation Combined with Resistance Training in Older Men.” Medicine and Science in Sports and Exercise, vol. 33, no. 12, Dec. 2001, pp. 2111–17. PubMed, https://doi.org/10.1097/00005768-200112000-00021.
  5. Dunn, Jacob, and Michael H. Grider. “Physiology, Adenosine Triphosphate.” StatPearls, StatPearls Publishing, 2022. PubMed, http://www.ncbi.nlm.nih.gov/books/NBK553175/.
  6. Cooke, Matthew B., et al. “Creatine Supplementation Enhances Muscle Force Recovery after Eccentrically-Induced Muscle Damage in Healthy Individuals.” Journal of the International Society of Sports Nutrition, vol. 6, no. 1, June 2009, p. 13. BioMed Central, https://doi.org/10.1186/1550-2783-6-13.
  7. Neves, Manoel, et al. “Beneficial Effect of Creatine Supplementation in Knee Osteoarthritis.” Medicine and Science in Sports and Exercise, vol. 43, no. 8, Aug. 2011, pp. 1538–43. PubMed, https://doi.org/10.1249/MSS.0b013e3182118592.
  8. Hass, Chris J., et al. “Resistance Training with Creatine Monohydrate Improves Upper-Body Strength in Patients with Parkinson Disease: A Randomized Trial.” Neurorehabilitation and Neural Repair, vol. 21, no. 2, Apr. 2007, pp. 107–15. PubMed, https://doi.org/10.1177/1545968306293449.
  9. Balestrino, M., et al. “Role of Creatine and Phosphocreatine in Neuronal Protection from Anoxic and Ischemic Damage.” Amino Acids, vol. 23, no. 1–3, 2002, pp. 221–29. PubMed, https://doi.org/10.1007/s00726-001-0133-3.
  10. Lyoo, In Kyoon, et al. “A Randomized, Double-Blind Placebo-Controlled Trial of Oral Creatine Monohydrate Augmentation for Enhanced Response to a Selective Serotonin Reuptake Inhibitor in Women with Major Depressive Disorder.” The American Journal of Psychiatry, vol. 169, no. 9, Sept. 2012, pp. 937–45. PubMed, https://doi.org/10.1176/appi.ajp.2012.12010009.
  11. Avgerinos, Konstantinos I., et al. “Effects of Creatine Supplementation on Cognitive Function of Healthy Individuals: A Systematic Review of Randomized Controlled Trials.” Experimental Gerontology, vol. 108, July 2018, pp. 166–73. PubMed Central, https://doi.org/10.1016/j.exger.2018.04.013.
  12. Balestrino, Maurizio. “Role of Creatine in the Heart: Health and Disease.” Nutrients, vol. 13, no. 4, Apr. 2021, p. 1215. PubMed Central, https://doi.org/10.3390/nu13041215.
  13. Solis, Marina Yazigi, et al. “Potential of Creatine in Glucose Management and Diabetes.” Nutrients, vol. 13, no. 2, Feb. 2021, p. 570. www.mdpi.com, https://doi.org/10.3390/nu13020570.
  14. Dabidi Roshan, V., et al. “The Effect of Creatine Supplementation on Muscle Fatigue and Physiological Indices Following Intermittent Swimming Bouts.” The Journal of Sports Medicine and Physical Fitness, vol. 53, no. 3, June 2013, pp. 232–39.

Photo by Maksim Goncharenok from Pexels


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