At one time, creatine was one of those supplements that seemed intimidating and people took it saw Intimidating. These days, as supplements appear in more and more mainstream health food products, this stereotype is rapidly changing.
The fact is, anyone who is active, sleep-deprived, or stressed can reap the benefits of creatine. We asked experts to tell us what it does for your body and how to best use it in your daily routine.
What is creatine?
Most of us think of creatine as an energy-boosting, muscle-bulking powder, but on a more scientific level, “It is a naturally occurring compound that is synthesized by the body that plays a central role in the body’s energy systems,” explains Brian Carson, Professor and Head of Science in Exercise Physiology at the University of Limerick. complete sump.
It is composed of three amino acids: glycine, arginine, and methionine. It helps the body to produce atpWhich is basically our primary source of energy. Alina Cox, Head Women’s Trainer clubqpoints out that while the body naturally produces about one gram of creatine per day, we also get small amounts of creatine from animal products such as red meat, fish and animal milk. Cox says creatine is highly regarded in the fitness world because it is considered one of the most effective and safest supplements.
“Over 30 years Research And over 500 studies have examined creatine from a variety of angles, finding that creatine supplementation increases the amount of creatine in muscles, helping to generate more energy during exercise, thereby boosting athletic performance in short duration activities such as weightlifting, sprinting and similar sports.
creatine benefits
When it comes to creatine’s role in boosting your exercise plan, Carson calls its efficacy “substantial.”
anaerobic power
a fresh meta analysis Looked at several studies of creatine and found that taking it increases anaerobic power in sports like football.
Strength
a number of studies Creatine was found to improve strength And Muscle mass when combined with resistance training.
brain power
“Emerging research shows potential effects on cognitive function and brain health,” says Carson. 2024 systematic review which found that creatine supplementation improved performance on tasks requiring memory and information processing speed.
mood
A 2019 study titled Carson states ‘Beyond muscle power’ Provide some evidence that creatine may reduce brain injuries, symptoms of depression and anxiety – although further research is needed.
Should you take creatine?
“Creatine can be beneficial for almost everyone, but it is not necessary for everyone!” says Cox, who recommends it for athletes, vegans and vegetarians who may have trouble getting amino acids from food, and older adults who need a little boost. In fact, creatine supplementation have got it To slow the loss of muscle and strength as we age.
Cox says creatine isn’t necessary for the average gym goer, but it can be a smart add-on. “If you have about $26 to spend, this is a low-risk, high-reward supplement,” she says, “especially if you’re a beginner looking for rapid gains, or a more experienced lifter looking to break a plateau.”
Are there any side effects of taking creatine?
As far as supplements go, creatine is incredibly safe and has been extensively researched.
“Although people are often concerned about liver health, decades of research in various populations, including children, athletes, and older adults, have found no evidence of creatine harming kidney or liver function in healthy individuals,” says Carson.
