Commonly sold in the form of creatine monohydrate , creatine is an amino acid that occurs naturally in the body . It ’ s made in the liver , kidneys and pancreas to provide energy to cells in our muscles and other parts of our bodies .
Of course , creatine is popular among athletes for its energyboosting and mass-building effects , but it offers numerous other benefits for healthy people , as well as for those suffering from certain illnesses . Creatine has also been shown not to degrade after ingestion . It ’ s used by either the body ’ s muscles or excreted in urine and has also been shown to have no medically significant reported side effects .
Because of its positive effects , creatine is quite popular and consumed as a supplement in the form of energy bars , tablets , powders and drink mixes . It ’ s widely available at health and nutrition shops , as well as drug stores and grocery stores .
Now that you know some basics about creatine , you might be wondering : Is it worth all the hype ? The reality is that creatine does more than just boost energy in your muscles . It can positively affect your mental energy and your overall bodily function . Researchers have taken an interest in this compound and have discovered some fascinating ways that creatine can be used to improve health . What follows are some of the most important creatine health benefit discoveries .
1 . Increase Energy Adenosine triphosphate ( ATP ) is a significant chemical compound that powers the cells in your body – especially your muscles . According to a study published in the Journal of the International Society of Sports Nutrition , higher levels of creatine are associated with more rapid regeneration of ATP . That ’ s beneficial in numerous ways , the first of which being that , because ATP is the compound that powers muscles , faster regeneration means muscles will have more energy .
2 . Enhance Brain Function Creatine monohydrate isn ’ t just beneficial if you want to improve your physical health . Believe it or not , it may benefit you psychologically , too . In a double-blind , placebo-controlled study , researchers in Australia studied the effects of creatine supplementation on 45 young adult vegetarians . They found that the group who supplemented with creatine ( 5g per day ) performed better than the control group in a series of memory and intelligence tests . It was concluded that creatine could boost memory and intellectual functioning , at least in the short term .
Research suggests that creatine supplementation may also benefit people who are struggling with major depression . Medications such as SSRIs can be very effective in treating depression , but one of their downsides is that they can take a minimum of a few weeks to really have an impact . Researchers are hopeful that creatine may be helpful to people who do not respond as well or as quickly to SSRIs .
3 . Increase Bone Density There are multiple reasons why aging adults should consider
CREATINE
“
Of course , creatine is popular among athletes for its energyboosting and mass-building effects , but it offers numerous other benefits for healthy people , as well as for those suffering from certain illnesses .
“ creatine supplementation , and this is one of them . Creatine supplementation , especially when paired with a healthy lifestyle and exercise , has been shown in a study based out of Switzerland to improve bone density and the overall health of the musculoskeletal system . Our bone health is important to consider at any age , and creatine could help prevent osteoporosis and osteopenia .
4 . Increase Glucose Tolerance More research must be done on the effects of creatine supplementation on glucose tolerance , but some studies already conducted on animals and people have shown that creatine consumption may alter glucoregulation in skeletal muscles . Some research , including a Canadian study published in The Journal of Physiology , has found that creatine supplementation may increase the body ’ s tolerance to glucose , especially when combined with protein supplementation and changes in activity levels . As a result , researchers are curious about the impact that creatine could have on people with type-2 diabetes . Granted , the research in this area is still lacking due to the need for long-term studies , but it ’ s possible that creatine could at some point play a role in the regulation of type-2 diabetes .
5 . Diminish Fat-Free Mass Still trying to shed a few pounds of unwanted fat ? Good news ! The energy-boosting effects of creatine help boost your body ’ s metabolism . When combined with the musclebuilding effects of creatine , people who take this supplement experience a decrease in fat-related mass . This shouldn ’ t be confused with overall weight loss , as this isn ’ t a recommended use for creatine . In fact , according to a Palm Beach Atlantic University study published in the Journal of Strength and Conditioning Research , many people who take creatine may experience weight gain due to an increase in muscle mass and , especially in the first few weeks of use , water retention .
54 AUGUST 2017 | ironmanmagazine . com