drtbear1967
Musclechemistry Board Certified Member
A large body of evidence shows creatine supplementation is beneficial for *slightly* increasing muscle growth in strength training individuals [1-3]. This likely is the result of a sustained improvement in training performance through enhanced ATP synthesis.
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ATP is a source of energy for muscle contraction that depletes quite rapidly. Greater stores of creatine in muscle cells enhance the synthesis of ATP, which in turn delays muscular fatigue and improves recovery.
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Next to improved strength training, creatine supplementation also seems to have some unique brain health benefits. Several studies have reported improved memory, focus, and attention as a result of creatine supplementation [4-6].
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A classic example of this is a 2003 study showing that when 45 young adults took 5g/day of creatine for 6 weeks they significantly improved working memory and intelligence test performance [7].
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Considering that creatine has some pretty cool physiological benefits and is scientifically validated to be safe for healthy individuals, it's one of the few supplements I suggest to people seeking to maximize their fitness results.
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THE EVIDENCE:
1. Creatine supplementation as an ergogenic aid for sports performance in highly trained athletes: a critical review. - PubMed - NCBI
2. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. - PubMed - NCBI
3. A creatine-protein-carbohydrate supplement enhances responses to resistance training. - PubMed - NCBI
4. Creatine Monohydrate Supplementation: Considerations for Co... : Strength & Conditioning Journal
5. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol | SpringerLink
6. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/
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ATP is a source of energy for muscle contraction that depletes quite rapidly. Greater stores of creatine in muscle cells enhance the synthesis of ATP, which in turn delays muscular fatigue and improves recovery.
-
Next to improved strength training, creatine supplementation also seems to have some unique brain health benefits. Several studies have reported improved memory, focus, and attention as a result of creatine supplementation [4-6].
-
A classic example of this is a 2003 study showing that when 45 young adults took 5g/day of creatine for 6 weeks they significantly improved working memory and intelligence test performance [7].
-
Considering that creatine has some pretty cool physiological benefits and is scientifically validated to be safe for healthy individuals, it's one of the few supplements I suggest to people seeking to maximize their fitness results.
.
.
THE EVIDENCE:
1. Creatine supplementation as an ergogenic aid for sports performance in highly trained athletes: a critical review. - PubMed - NCBI
2. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. - PubMed - NCBI
3. A creatine-protein-carbohydrate supplement enhances responses to resistance training. - PubMed - NCBI
4. Creatine Monohydrate Supplementation: Considerations for Co... : Strength & Conditioning Journal
5. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol | SpringerLink
6. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/
