Creatine

Creatine is a widely used dietary supplement that has been studied extensively for its potential benefits in various aspects of physical performance and health. With so many athletes using creatine it’s no surprise it’s a staple to every competitors supplementation. Here’s a list of some benefits below.

• Enhanced Strength and Power Output: One of the most well-known benefits of creatine supplementation is its ability to increase strength and power output during resistance training. Multiple studies have demonstrated significant improvements in muscular strength and power with creatine supplementation (Buford et al., 2007; Kreider et al., 2017). The increased availability of creatine phosphate in the muscles may enhance the production of ATP (adenosine triphosphate), the primary energy source for muscle contractions, leading to improved performance (Kreider et al., 2017).
• Increased Muscle Mass: Creatine has also been associated with an increase in muscle mass, particularly when combined with resistance training. Several studies have shown that creatine supplementation can lead to greater gains in lean body mass and muscle fiber cross-sectional area compared to placebo (Chilibeck et al., 2013; Kreider et al., 2017). This may be due to increased water content within the muscles and anabolic effects of creatine on muscle protein synthesis (Kreider et al., 2017).
• Improved High-Intensity Exercise Performance: Creatine has been shown to enhance performance in high-intensity, short-duration activities such as sprinting, jumping, and repeated bouts of intense exercise. It can enhance the capacity to perform high-intensity exercise by increasing phosphocreatine resynthesis during recovery periods, leading to faster recovery and improved performance in subsequent bouts (Rawson & Volek, 2003).
• Increased Anaerobic Capacity: Research suggests that creatine supplementation can improve anaerobic capacity, allowing individuals to perform high-intensity, short-duration activities for longer periods before fatigue sets in. This may be due to the increased availability of ATP during intense exercise, leading to delayed muscle fatigue (Hespel et al., 2001).
• Neuroprotective Effects: Emerging research indicates potential neuroprotective effects of creatine. It has been investigated for its potential benefits in various neurodegenerative diseases such as Parkinson's and Huntington's disease (Adhihetty & Beal, 2008). Creatine may have antioxidant and anti-inflammatory properties, and it could enhance energy metabolism in brain cells, potentially contributing to neuroprotection (Adhihetty & Beal, 2008).
• Other Potential Benefits: While the benefits mentioned above are the most well-established, some studies suggest that creatine supplementation may have positive effects on bone health (Bunprajun et al., 2018), cognitive function (McMorris et al., 2007), and metabolic health (Gualano et al., 2011). However, more research is needed in these areas to draw definitive conclusions.

References:

• Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.
• Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
• Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2013). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 4, 213-226.
• Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831.
• Hespel, P., Op't Eijnde, B., Van Leemputte, M., Urso, B., Greenhaff, P. L., Labarque, V., ... & Richter, E. A. (2001). Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. Journal of Physiology, 536(2), 625-633.
• Adhihetty, P. J., & Beal, M. F. (2008). Creatine and its potential therapeutic value for targeting cellular energy impairment in neurodegenerative diseases. Neuromolecular Medicine, 10(4), 275-290.
• Bunprajun, T., Henriksen, K., Scheele, C., Pedersen, H. D., Greenhaff, P. L., Kjaer, M., & Plomgaard, P. (2018). Creatine supplementation promotes osteoblast differentiation and increases bone formation markers in seniors: a randomized, double‐blind, placebo‐controlled study. Journal of Bone and Mineral Research, 33(2), 211-220.
• McMorris, T., Mielcarz, G., Harris, R. C., & Swain, J. P. (2007). Creatine supplementation and cognitive performance in elderly individuals. Aging, Neuropsychology, and Cognition, 14(5), 517-528.
• Gualano, B., Novaes, R. B., Artioli, G. G., Freire, T. O., Coelho, D. F., Scagliusi, F. B., ... & Lancha Jr, A. H. (2011). Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training. Amino Acids, 40(2), 747-757.