CREATINE
6 . Increase Muscle Mass We get it : This may be sixth on the list , but it ’ s number one in your heart and probably the first one you stopped to read closely . With that said , if you spend a lot of time at the gym , you probably already know that creatine is a popular supplement for increasing muscle mass . That ’ s one of the most well-studied and scientifically supported uses for creatine supplementation . Of course , there ’ s no shortcut to building a healthy body and increased muscle mass , but , in conjunction with healthy eating and time devoted to exercise , creatine can significantly augment your results .
7 . Improve Anaerobic Performance Athletes taking a creatine supplement have been shown to perform significantly better in activities related to anaerobic performance . This has been one of the most popularly studied uses for creatine . In one recent study , researchers found that participants consuming a creatine supplement performed significantly better than those who did not . As well , it should be noted that this study , published in the Biology of Sport , indicated that adding carbohydrates in conjunction with the creatine supplement did not increase the quality of performance in contrast to taking creatine alone .
8 . Enhance Strength We all want to make the most of our gym efforts . That means crafting a perfect physique along with the strength necessary for performing day-to-day activities . Creatine can help . When weight training and other forms of exercise are performed with the aid of creatine , athletes experience far more gains , especially in terms of strength . A study published in Medicine and Science In Sports and Exercise involving 23 male participants with previous weight-training experience split participants into two groups . What did they find ? Researchers discovered that the participants who took an oral creatine supplement experienced greater increases in upper-arm strength and fat-free mass following strength-training exercises than those who did not take the supplement .
9 . Prevent Mental And Physical Decline In Aging Adults As mentioned , creatine supplementation can have a great impact on people who need a mental boost . This is especially important for aging adults who may experience a decline in their working memory . And , as we age , the muscles in our body also degenerate and we lose mass . Research published in the Journal of Applied Physiology has shown that , in combination with staying physically active , creatine supplementation increases strength in older adults . In one particular study , aging adults were given a supplement of creatine and linoleic acid while another group was given a placebo . All of the participants executed the same exercise program , but the group taking the creatine and linoleic acid gained more fat-free mass , enjoyed greater endurance during their workouts and experienced a decrease in fatty body mass .
10 . Improve Performance And Muscle Mass Status In Vegetarians Creatine is found naturally in our bodies , but vegetarians are likely to have lower baseline levels of it than people who consume meat . Why ? Meat is one of the primary sources of creatine . As a result , research published in the Journal of the International Society of Sports Nutrition concluded that vegetarians and others who consume little meat could especially benefit from supplementing creatine into their diets .
11 . Improve The Strength Of People Living With Muscular Dystrophy Researchers discovered yet another incredible medical use for creatine . In a study conducted in Germany , participants with muscle disorders who supplemented their diets with creatine experienced a significant increase in muscular strength as compared to those who did not . Considering the limited side effects and high tolerance for this supplement , this is an important finding . However , when it comes to diseases , you should always discuss the use of a supplement with your healthcare practitioner . Before taking any supplement , you should inform your doctor and trainer .
56 AUGUST 2017 | ironmanmagazine . com