10 Health Benefits of Creatine and Its Performance

health benefits of creatine

Creatine is made in the human body from the amino acids methionine, glycine, and arginine. It is saved as creatine phosphate (CP) or phosphocreatine in the body. However, a normal person’s body carries about 120 grams of creatine saved as creatine and creatine phosphate. Here are the 10 health benefits of creatine and its performance.

1. Creatine Supports Many Functions in Body

Creatine is a famous and a superb supplement for putting muscle mass on your frame. It can alter several cell pathways that lead to muscle growth. For example, it boosts protein synthesis that creates new muscle fibers (1, 23, 4, 5, 6, 7).

It can increase the levels of IGF-1, a growth factor, which promotes an increase in the muscle mass. Creatine can amplify the water content material of your muscles by increasing muscle size (8, 910, 11).

Some study suggests that creatine decreases ranges of myostatin, a molecule accountable for stunting muscle growth. However, reducing myostatin can help you build muscle quickly (12).

Creatine can stimulate many key biological methods that lead to elevated muscle growth and size.

2. Creatine Speed Up Muscle Growth

Creatine is the world’s most famous supplement for increasing muscle mass. Taking it for as few as 5–7 days have proven to increase lean body muscle size. It leads to this preliminary rise through improved water content in your muscle tissue (13, 1415, 16).

Over the long term, it aids in muscle fiber increase by signaling key biological pathways and boosting gymnasium and overall performance (17, 18, 19, 20, 21).

In one research of a six-week training regimen, individuals who used creatine brought 2 kg extra muscle mass, on average, then the separate control team (22).

A complete overview confirmed a clear increase in muscle mass for those taking creatine, in variation to those performing the equal training routine except creatine (23).

This overview compared the world’s most famous sports activities supplements and concluded that creatine is the great one available.

Its blessings include being often less costly and far safer than most other sports dietary supplements (24).

Creatine can increase in lean muscle mass. However, it is the most superb muscle-building dietary supplement available in powder form.

3. Creatine may prevent Neurological Disorders

A key element in a few neurological disorders is a drop off of phosphocreatine in your brain. Since creatine can develop these levels, it can help decrease or slow disease progression (25).

In mice with Huntington’s syndrome, creatine restored the brain’s phosphocreatine stores by 72% in contrast to only 26% in the control group (26).

This restoration of phosphocreatine helped preserve day by day and decreased the dying of cells by around 25%. Research in animals shows that creatine may also help with other diseases (2728, 29,30, 31).

Creatine has proven advantages against Amyotrophic lateral sclerosis (ALS), a condition that affects the motor neurons essential for movement. It elevated motor function, decreased muscle loss and prolonged survival rate by 17% (32).

However, many researchers agree that creatine supplements are a bulwark towards neurological diseases when used alongside medicines.

Animal research recommends that creatine can assist in neurological diseases.

4. Creatine Can Improve Brain performance

Creatine performs an essential position in brain health and function. Research shows that your brain requires a massive quantity of ATP when performing hard tasks. Supplements can amplify phosphocreatine stores in your brain to produce greater ATP (3334).

Creatine might also aid brain function through growing dopamine levels and mitochondria function (35, 36, 37).

As meat is a substantial dietary source of creatine, vegetarians have low levels. One research on creatine dietary supplements in vegetarians discovered a 20–50% enhancement in some memory and intelligence scores (38).

In older individuals, supplementing with creatine increased memory and recall capability. In older adults, creatine can also improve brain function, a shield against neurological diseases and minimize age-related loss of muscle and strength (3940).

Despite these studies, we need more research on young, healthy people who consume meat or fish daily.

Supplementing with creatine can supply your brain with extra energy, enhancing memory and intelligence in people with low levels of creatine.

5. Creatine Helps Muscle Cells Produce More Energy

Creatine supplements expand your muscles’ phosphocreatine expansion. Phosphocreatine helps the adenosine triphosphate (ATP), the key molecule your cells use for strength and all primary functions of the body (41, 4243).

During exercise, ATP breaks down to produce energy. The charge of ATP resynthesis limits your capacity to perform at the maximum intensity (44, 45).

Creatine amplifies your phosphocreatine stores by allowing you to produce extra ATP power to fuel your muscle tissue in the duration of high-intensity workout. This is the major mechanism in the back of creatine’s performance-enhancing effects (46, 47).

Supplementing with creatine can produce extra ATP to boost stamina.

6. Creatine Improves High-Intensity Exercise Performance

Creatine’s direct effect on ATP production can boost high-intensity workout and overall performance. Therefore, creatine improves several factors such as resistance to fatigue, muscle mass, strength, ballistic power, sprint ability, recovery, and brain performance (48, 49, 50, 51, 52, 53, 54, 55, 56).

Studies discovered that creatine promotes high-intensity workout overall performance by up to 15% (57, 58 59).

Creatine is the world’s most incredible supplement for high-intensity exercises. However, creatine can provide benefits regardless of your fitness status.

7. Creatine May Help With Parkinson’s Disease

Parkinson’s disorder is characterized by a decrease in the key neurotransmitter dopamine in your brain. The massive decrease in dopamine levels motivates brain cell death and several serious symptoms (60, 61, 62).

Animal study shows that creatine can prevent the drop-down of dopamine in the brain by 90% which looks promising. In addition, People with Parkinson’s disease consumed creatine combined with weight training increased energy and dopamine levels (63, 64, 65).

However, the latest analysis of 5 managed research in humans with Parkinson’s mentioned that taking 4–10 grams of creatine per day doesn’t enhance everyday activities (67).

Creatine may decrease some signs and symptoms of Parkinson’s disorder by enhancing muscle strength and brain functions.

8. Creatine Can Lower Blood Sugar Levels

Research suggests that creatine may decrease blood sugar levels by growing the GLUT4 function, a transporter molecule that brings blood sugar into your muscle tissue (68, 69, 70, 71).

12-week research shows that creatine influences blood sugar levels after a high-carb meal. However, people who combined creatine and exercise together noticed better effects than those who exercised alone (72).

The short-term reaction of the blood sugar to a meal is a significant risk marker for diabetes. While these advantages are helpful, however, we need more human research on creatine’s long-term results on blood sugar to manipulate (73).

Some evidence suggests that creatine can assist decrease blood sugar levels after meals.

9. Creatine May Reduce Fatigue and Tiredness

Creatine may also additionally decrease fatigue and tiredness. In a six-month study in people with brain injury, creatine had a 50% decrease in dizziness, compared to those who didn’t take creatine (7475).

Solely 10% of patients in the supplement group experienced fatigue, in contrast to 80% in the control group. Another research decided that creatine led to decreased fatigue and improved energy levels throughout sleep deprivation (7677).

Creatine can additionally limit fatigue in athletes taking a biking test and has been used to limit fatigue when exercising in excessive heat (78, 79).

Creatine can decrease signs of fatigue and tiredness through supplying your brain with additional strength and producing dopamine.

10. Creatine is Safe and Easy to Use

Along with creatine’s various benefits, it is also one of the most inexpensive and most safe dietary supplements available. It is available over the counter, no prescription needed.

They have researched it for decades, and many research helps its safety for long-term use. Clinical trials lasting up to five years report no negative results in healthy men and women (80).

Also, supplementing is very convenient. However, you can take 5 grams of creatine monohydrate powder per day (81, 82).

Creatine is one of the most safe dietary supplements, and the analysis comes for many decades.

The Bottom Line

Foods can also provide creatine. Certain meals, such as beef and salmon, are high in creatine, but an individual would have to consume kilos of these meals daily to equal what it can observe in one teaspoon of powdered creatine. It can also improve brain function, combat certain neurological diseases, enhance workout overall performance, and speed up muscle growth. Your bloodstream brings creation to your kidneys, where your body extracts it into your urine. But if your kidneys don’t function properly, the number of creatinine levels in your blood can build up. Avoid creatine supplements if you have top levels of creatinine.

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Naeem Durrani BSc
Naeem Durrani is a freelance journalist who specializes in health and wellness innovation. His interests include medical research, nutrition, and the scientific evidence around effective wellness practices that empower people to positively transform their lives.
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