If you are a frequent gym-goer or a bodybuilder, you are likely already aware of the enormous benefits of Creatine, and if you are early in your fitness journey listen up. Creatine is a popular supplement used for enhancing athletic performance, building muscle mass, and increasing strength. This supplement is naturally synthesized in the body, and it is also found in many foods like fish and meat. In recent years, the research around Creatine has increased, and many new beneficial properties such as brain health and function have been clinically studied.
Creatine is one of the most studied sports nutrition supplements and the research keeps coming. Here is a summary of the physical and mental benefits found in the vast clinal research of creatine monohydrate and related supplements.
1. Improved Physical Performance
Creatine helps your muscles produce more ATP (adenosine triphosphate is an energy molecule), which is the primary source of energy for muscle contractions. The increased ATP production allows you to perform high-intensity exercises for longer durations. Research has shown that Creatine supplementation can increase power output, strength, and muscle growth and endurance during high-intensity exercises like weightlifting, sprinting, and cycling.
2. Reduction in Fatigue and Recovery Time
Creatine also helps reduce overall fatigue and recovery time. According to a study published in the National Library of Medicine, Creatine supplement can significantly reduce muscle damage and inflammation after exercise. It also helps replenish the energy stores during recovery, which aids in faster muscle growth and repair.
3. Enhances Cognitive Function
Apart from physical performance, Creatine has also shown to be beneficial for improving cognitive function according to the latest sports medicine research. According to the latest study*, creatine supplementation can enhance the cognitive benefits of combining exercise with mental tasks, can improve memory recall, reaction time, and brain function in healthy adults, and long-term high-dosage creatine supplementation increases brain creatine stores.
4. Safe and Well-tolerated
For most people, creatine is a safe and well-tolerated supplement. Apart from some mild side effects like stomach upset and diarrhea, creatine has shown no long-term harmful effects. However, it is always advisable to consult a healthcare professional before starting any new supplement.
5. Comes in a Variety of Forms
The most popular form of Creatine is unflavored creatine monohydrate, however, Animal provides the most complete line up of Creatine forms in the sports nutrition supplement industry. Depending on your goals, day-to-day activities and overall lifestyle we’ve got you covered.
Micronized Creatine Powder: tried and true micronized creatine monohydrate powder. Our flavorless powder is easy to mix – just mix one heaped scoop of unflavored powder with 8-12 oz of your favorite beverage.
Supercharged Creatine XL: gives you all the benefits of creatine monohydrate and takes it to the next level with an advanced formula that contains patented ingredients to promote muscle energy, inhibit fat accumulation, and support lean body composition.
Grab-and-Go Creatine Chews: gives you the power of creatine monohydrate in delicious chewable tablets, available in three great flavors, plus sea salt for absorption and pumps. The perfect on-the-go creatine solution for any lifestyle.
Micronized Creatine Capsules: the quick and convenient way to take creatine, regardless of where the day takes you. No mixing, no shakers, just pop down an easy-to-swallow capsule anywhere, anytime.
In conclusion, Creatine is a versatile and beneficial supplement for athletes, bodybuilders, and people who aim to improve their physical and cognitive abilities. The latest research on Creatine has shown that it enhances athletic performance, reduces fatigue, aids in cognitive function, and can even help with some neurological disorders. If you are considering using Creatine, be sure to consult a healthcare professional and take it according to the recommended dosage. Always remember that as with any supplement, consistency, and self-discipline are the keys to achieving the desired results.
* Candow, D.G., Forbes, S.C., Ostojic, S.M. et al. “Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function. Sports Med (2023). https://doi.org/10.1007/s40279-023-01870-9