As a health and performance supplement, creatine has been used by athletes and cross-training and fitness enthusiasts for decades. In fact, it is even one of the most sought after supplements on the dietary supplement market.
Creatine is a derivative of the amino acids arginine, glycine and methionine. We
naturally produce about 1-2g per day in our kidneys, liver and
pancreas. Creatine can also be absorbed through the consumption of red meat, salmon and supplements (creatine monohydrate). About 90-95% of the creatine we take in goes into our muscles.
Creatine is broken down into creatinine and excreted through our urine at a rate of approximately 2g/day, depending on consumption and activity levels.
Why take creatine?
Do you care about your cross training performance? Are you looking to build muscle without gaining fat? Want to improve your brain function or defend against neurological diseases as you age?
Daily creatine supplementation can help you in all of these areas...
That's why it deserves your attention! Let's take a look at the benefits of creatine in cross-training and in everyday life.
Creatine for Cross-Training and Performance
Our muscles depend on a substance called adenosine triphosphate (ATP). This substance is a by-product of our phosphogenic energy system, useful for efficiently performing short, quick bursts of energy, such as sprinting, medicine ball movements, snatch, heavy squat, etc.
The direct effect of creatine on the production of ATP in our muscles can help create more potential ATP available. This improves the performance of exercises and short and intense efforts.
Endurance athletes are unlikely to experience the same benefits. Indeed, their sport relies on the aerobic energy system. However, a
Creatine supplementation has a cell-enhancing effect, which draws more water into muscle cells.
Over time, and with a little resistance training, this could lead to greater muscle glycogen storage and better protein synthesis. It would help muscle endurance.
Promote hypertrophy and muscle strength
One of the main functions of creatine as a supplement is to increase muscle size and strength. In fact, it has proven to be the most effective supplement on the market for such a task. The initial gains are visible thanks to the extra water that is drawn into the muscle cells: this is called water retention.
Over time, taking creatine daily promotes growth,
strength and performance of muscle tissue. In one study, 25 male subjects (7 controls, 8 in the creatine group, and 10 in the placebo group) were put on a 42-day weight training program.
At the end of the program, both the control group and the placebo group saw no change in their lean and skeletal muscle mass. However, the creatine group saw their mass increase by 2.0 kg. A supplement that is therefore effective in sports such as fitness or cross-training.
Improved brain function
More recent studies on creatine have explored its positive effects on brain function and overall neurological health. Your muscles aren't the only parts of the body that rely on ATP. Your brain also depends on it when performing complex tasks. The brain produces ATP… And supplementation can help with this production!
Creatine may also help increase dopamine levels
(the hormone of happiness). These benefits are even more visible in the elderly. The previously mentioned benefits can help seniors maintain or improve their memory.
This stimulation of brain functions could also help alleviate or treat chronic neurological diseases. It is not certain that the
young adults can benefit from the same advantages. These hypotheses are to be confirmed but give hope!
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Possible defense against neurological diseases
More recently, research into the use of creatine has focused on its possible therapeutic use for degenerative neurological diseases. It is known that a lack of phosphocreatine in the brain can contribute to neurological diseases.
However, it is not yet clear whether creatine supplementation can permanently slow the progression of these diseases or treat them.
Based on an animal study, a combination of coenzyme Q10 and creatine has been
administered to mice with Huntington's disease and rats with Parkinson's disease. The study showed promise in combining the two supplements to achieve neuroprotective effects in both animal populations.