memory and brain function in older adultsĭespite the potential benefits of creatine for treating neurological disease, most current research has been performed on animals.Supplementing may improve the following conditions ( 2, 22, 31, 32, 33, 34, 35, 36): Like your muscles, your brain stores phosphocreatine and requires plenty of ATP for optimal function ( 19, 20). It works by increasing your capacity to produce ATP energy. SummaryĬreatine is one of the best supplements for improving strength and high intensity exercise performance. But because creatine supplements help you produce more ATP, you can maintain optimal performance for a few seconds longer ( 30). Normally, ATP becomes depleted after up to 10 seconds of high intensity activity. These noticeable improvements are primarily caused by your body’s increased capacity to produce ATP. In well-trained strength athletes, 28 days of supplementing increased bike-sprinting performance by 15% and bench press performance by 6% ( 28).Ĭreatine also helps maintain strength and training performance while increasing muscle mass during intense overtraining ( 29). In one review, adding creatine to a training program increased strength by 8%, weightlifting performance by 14%, and bench press one-rep max by up to 43%, compared with training alone ( 27). SummaryĬreatine gives your muscles more energy and leads to changes in cell function that increase muscle growth.Įffects on strength and exercise performanceĬreatine can also improve strength, power, and high intensity exercise performance. Supplementing with creatine can reduce these levels, increasing growth potential ( 18).Ĭreatine supplements also increase phosphocreatine stores in your brain, which may promote brain health and improve symptoms of neurological disease ( 2, 19, 20, 21, 22). Elevated levels of the protein myostatin can slow or inhibit new muscle growth. It may increase total muscle mass by reducing muscle breakdown ( 17). Creatine lifts water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth ( 15, 16). Studies note a rise in hormones, such as IGF-1, after taking creatine ( 12, 13, 14). It can increase satellite cell signaling, which aids muscle repair and new muscle growth ( 11). It enables more total work or volume in a single training session, a key factor in long-term muscle growth ( 10). The additional stores can then be used to produce more ATP, which is the key energy source for heavy lifting and high intensity exercise ( 8, 9).Ĭreatine also helps you gain muscle in the following ways: In high intensity exercise, its primary role is to increase the phosphocreatine stores in your muscles. Athletes commonly take it as a supplement.Ĭreatine can improve health and athletic performance in several ways. SummaryĬreatine is a substance found naturally in your body - particularly in muscle cells. When you have more ATP, your body can perform better during exercise ( 7).Ĭreatine also alters several cellular processes that lead to increased muscle mass, strength, and recovery ( 1). It helps your body produce more of a high energy molecule called ATP.ĪTP is often called the body’s energy currency. This is a form of stored energy in the cells. When you supplement, you increase your stores of phosphocreatine. The other 5% is found in the brain and testes ( 1). Where is creatine phosphate found in the body?Ībout 95% of the body’s creatine is stored in the muscles, mainly in the form of phosphocreatine. Your body can produce creatine from the amino acids glycine and arginine ( 1).Ībout half of your body’s creatine stores come from the food you eat - especially red meat and seafood - and the rest is made in your liver and kidneys from amino acids ( 1). They use it to gain muscle, enhance strength, and improve exercise performance ( 1).Ĭhemically speaking, creatine shares many similarities with amino acids, important compounds in the body that help build protein. Taking creatine as a supplement is very popular among athletes and bodybuilders. It helps your muscles produce energy during heavy lifting or high intensity exercise. Creatine is a substance found naturally in muscle cells.
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