Creatine is a naturally-occurring compound that’s usually found in muscle fibers. It’s primary role consist to generate energy and mediate muscle contraction.
Today, thousands of professional athletes and gym-goers regularly take creatine supplementation, especially in it’s monohydrate form, to improve their performance and promote muscle growth. Creatine takes part in numerous biochemical reactions to produce adenosine triphosphate (ATP). This molecule is the main form of energy used by our cells.
In this article, we will discuss creatine’s mechanism of action and the benefits you can expect from taking its supplements.
How does creatine work?
When you take creatine supplements, your cell’s storage of phosphocreatine (the form of creatine stored in the muscles) increases. As a result, the mitochondria (i.e., the cell’s powerhouse) becomes more efficient at producing ATP. Clinically, creatine supplements will make you feel more energized, which eventually optimizes your performance. Besides energy production, creatine improves your performance by boosting the capacity of the workload. In other words, you will be able to lift more weights for a longer period of time. According to studies, creatine also signals the secretion of anabolic hormones (e.g., growth factors, IGF-1) that promote muscle fiber repair and growth.
Finally, creatine slows down the process of proteolysis (i.e., protein degradation) and reduces the concentrations of myostatin*.
*Myostatin: this is a protein that inhibits the biochemical reactions responsible for muscle hypertrophy
The benefits of creatine
Muscle hypertrophy
Similar to whey protein, creatine is effective at promoting muscle growth. In fact, your muscles could grow even if you are not performing high-intensity workouts. In one study, participants (older adults) took creatine supplementation for 14 weeks while exercising regularly. A second group did not receive supplements but had an identical workout routine compared to the first group. At the end of the study, the group that took creatine supplements noted a huge difference in muscle growth relative to the control group.
Other benefits
Other benefits of taking creatine supplements include:
- Improves cognitive function
- Enhances blood sugar control
- Decreases fatty deposition in the liver
- Promotes a better quality of life for the elderly
Before taking creatine supplements, you may want to speak with your primary care physician to make sure that it’s safe.
Conclusion
Creatine is an excellent compound that provides the body with a myriad of health benefits. The intake of creatine supplements is particularly beneficial for athletes and fitness enthusiasts who want to optimize their performance. If you are interested in this supplement, you should have a look at creatine supplements review.
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I’m your supplement guinea pig! I’ve been working out from 1999 to 2004 until I got involved into a motorcycle accident. Even if I have a certification in fitness, I prefer to consider myself a self learner. I’ve started working out about 10 years ago but the leg that took the hit in 2004 left me in a lot of pain and I kept quitting and coming back, with you guested it, poor results. I then discovered supplements, started small training in September 2019 after studying weight lifting and nutrition. I’ve reached the 1000lb club in 2020 and haven’t stop since. There is a lot of supplements on the market, some good, some bad, and some almost essential! My goal is to give you unbiased information, especially on supplements, their impacts on muscle building and share my experiences with you. More info about me here : My Stats So Far