WHAT IS CREATINE?
Creatine is a naturally occurring compound synthesized from three amino acids: arginine, glycine, and methionine. It is predominantly stored in the skeletal muscles and is also found in the brain.
The primary role of creatine in the body is to help produce energy, particularly during short bursts of high-intensity activity. It does this by replenishing adenosine triphosphate (ATP) — the primary energy molecule in cells.
During intense physical activity, ATP, your body’s energy currency, is quickly used up to fuel muscle contractions. When ATP levels drop, creatine enables fast regeneration of ATP which allows muscles to maintain energy and continue functioning at high intensity for longer periods before fatigue sets in.
In essence, creatine helps ensure a steady supply of ATP (energy to your muscles), which is crucial for short, high-intensity activities such as sprinting, weightlifting, or any explosive movement.
About half of your body’s supply of creatine comes from your diet (primarily from protein rich foods like red meat, sea food and animal milk). Your body produces the other half naturally in your liver, kidneys, and pancreas.
WHY DO PEOPLE TAKE CREATINE AS A SUPPLEMENT?
Creatine supplements, with the most common form being creatine monohydrate, are popular amongst individuals that don’t get enough creatine in their diet (e.g. vegetarians and vegans), and individuals that exercise intensely because they can boost muscle performance.
In fact the International Society of Sports Nutrition (ISSN) has recognised creatine monohydrate as the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.
From bodybuilders to endurance athletes, creatine monohydrate is a staple supplement for those looking to enhance their physical performance and muscle mass.
WHAT ARE THE BENEFITS OF TAKING CREATINE MONOHYDRATE?
Studies show that Creatine Monohydrate can help:
+ Boost exercise performance
+ Build muscle and strength
+ Help muscle recovery
+ Reduce dehydration and muscle cramping
+ Support brain function
Let’s delve into some of these benefits below:
PHYSICAL PERFORMANCE:
Creatine creates “quick burst” energy (by producing ATP, a molecule which is your cell’s most basic form of energy) which in turn improves physical performance and strength in high-intensity exercises, such as weightlifting, sprinting and cycling. For example:
+ A review of 500 studies examining the efficacy of creatine supplementation found exercise performance increases of 10%–15% are typically observed.
+ A comprehensive review of 22 studies found substantial evidence to indicate that creatine supplementation during resistance training is more effective at increasing muscle strength (+8%) and weightlifting performance (+14%) than resistance training alone.
+ A controlled study found creatine supplementation enhanced muscular performance during repeated sets of bench press and jump squat exercise.
+ A controlled study involving football players found that creatine supplementation favourably improved 5- and 15-meter sprint speeds.
+ A controlled study involving elite ice-hockey players found that creatine supplementation resulted in significantly improved power output and sprint performance.
MUSCLE MASS & STRENGTH:
Studies have shown that creatine can dramatically enhance the results of resistance training. For example:
+ A meta-analysis on 22 studies involving 721 adults with a mean age of 57-70 years found creatine supplementation in conjunction with resistance training resulted in greater increases in lean tissue mass, and upper and lower body muscular strength.
+ A meta-analysis on 19 randomized controlled trials involving 609 older adults (≥ 50 years), found creatine supplementation in conjunction with resistance training resulted in a greater reduction in body fat percentage. The creatine group lost ~0.5 kg more fat mass compared to those given a placebo.
+ A review of 16 randomized controlled trials concluded that creatine is an efficient form of supplementation for muscle growth with adequate training.
+ A controlled 6-week study involving 23 men observed that creatine supplementation helped add a 15% increase in maximum weight (11 lbs or 5 kg) to a 1-rep max bicep curl.
MUSCLE RECOVERY:
Creatine supplementation supports muscle recovery by replenishing energy stores more efficiently, allowing athletes to return to their training regimens quicker. It also helps reduce muscle inflammation and damage after strenuous workouts, aiding faster recovery. For example, a study involving 14 men found significant improvement in the rate of recovery of knee extensor muscle function after creatine supplementation following injury.
MUSCLE HYDRATION:
Creatine has an osmotic effect, meaning it draws water into muscle cells. This process, known as cell volumization, hydrates the muscles and enhances their function. Proper hydration reduces muscle cramping, fatigue, and the likelihood of injury while also promoting protein synthesis for muscle growth.
BRAIN FUNCTION:
Beyond its physical benefits, creatine may also support brain function, especially in older adults. Studies suggest that creatine can help improve short-term memory, reasoning, and neuroprotection (which keeps brain cells safe from injury or damage). For example:
+ A meta-analysis of 16 controlled studies involving 492 participants aged 20-76 years found evidence to suggest that creatine monohydrate supplementation had beneficial effects on cognitive function in adults, particularly in the domains of memory, attention time, and information processing speed.
+ A systematic review of 6 controlled studies involving 281 individuals found that creatine supplements may improve short-term memory and intelligence/ reasoning.
+ A double-blind controlled study involving 45 vegetarian adults found creatine supplementation had a significant positive effect on both working memory, intelligence, and processing speed.
THE BOTTOM LINE
Creatine monohydrate is one of the most popular and scientifically backed supplements on the market to build muscle and improve athletic performance.
For those looking to take their fitness to the next level, creatine monohydrate offers a safe, effective, and well-researched solution. Whether you're a high-intensity athlete, a weightlifter, or just someone looking to stay active and healthy, creatine can be a valuable addition to your routine.
SURGE, our sugar-free drink mix contains creatine monohydrate, along with essential electrolytes and vitamins, to keep you hydrated, enhance your physical performance, and speed up recovery. Try it for yourself.
Advice is for information only and should not replace medical care. Consult a healthcare professional if you have any questions or are taking any other medications before you try any remedies or supplements.
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