Creatine: Worth the Hype?
Creatine is a popular supplement among athletes and fitness enthusiasts that has been shown to have numerous benefits for both physical performance and overall health. Creatine is a natural compound found in the body and also in foods like red meat and fish. However, supplementing with creatine can provide additional benefits.
One of the most well-known benefits of creatine is its ability to increase muscle strength and power, mainly through the synthesis of ATP, a compound that is key for powering muscle contractions. Studies have consistently shown that creatine supplementation can increase muscle strength and power output, particularly during high-intensity exercise like weightlifting, track sprinting, as well as swimming (1, 2).
Creatine has also been shown to increase muscle mass. In one study, participants who supplemented with creatine while resistance training gained significantly more muscle mass than those who only performed resistance training (3).
In addition to its benefits for physical performance, creatine has also been shown to have neuroprotective effects. Studies have found that creatine can improve cognitive function and reduce the risk of neurological diseases like Parkinson’s and Alzheimer’s (4, 5).
Furthermore, creatine has been shown to have benefits for people with various medical conditions. For example, creatine supplementation has been shown to improve symptoms of depression and anxiety in some individuals (6).
Another benefit of creatine is that it can improve overall health markers. Studies have found that creatine can improve blood sugar control, reduce inflammation, and lower cholesterol levels (7, 8).
Overall, creatine is a safe and effective supplement that has numerous benefits for physical performance, cognitive function, and overall health. While it may not be necessary for everyone, those who are looking to improve their athletic performance, muscle mass, or overall health may benefit from supplementing with creatine.
So now that we know it works, and it’s safe, what the best way to go forward?
I personally like to supplement 5g daily, no loading phase, no variations. Simple Creatine Monohydrate. It’s cheap and effective.