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5 Health Benefits Of Creatine Supplementation

5 Health Benefits Of Creatine Supplementation

Creatine is a molecule playing a crucial role in the body’s energy release during stress periods. Most gym-goers have heard of creatine and its role in improving strength and repetitions, but only a few know that creatine supplementation can also benefit the liver, bones, and overall brain health. In fact, creatine has become such a hot supplement in the sports nutrition and bodybuilding world; it’s almost as much of a necessity as a reliable protein source. In the following article, we present some of the roles creatine plays in your body, and we reveal five health benefits of creatine supplementation.

What Is Creatine?

So, you know a guy who knows a guy who took a creatine supplement and gained a lot of mass in a relatively short time. It has to be something synthetic, unnatural even, right? Well, that couldn’t be further from the truth. Creatine is an organic acid that’s naturally produced in mammals and is synthesized mainly in your liver and your kidneys. Its primary role is to recycle ATP (adenosine triphosphate). ATP is the energy currency used by the cells in your muscles and brain, so its role is rather important. Creatine can also be obtained through different foods that gym-goers prefer, such as red or white meat, fish, and eggs. A typical omnivorous diet will contain roughly 1 gram of creatine per day.

How Does Creatine Work?

After it’s synthesized in the liver and kidneys, creatine is transported to the tissues that have high energy consumption, such as the skeletal muscle or the brain. The skeletal muscle has a small reserve of ATP which would only allow it to contract for a few seconds at a time. During high-stress periods when the muscle needs to contract for a longer time, the body will rapidly resynthesize ATP from ADP (adenosine diphosphate) using phosphocreatine. Phosphocreatine (PCr) is an altered form of creatine after it has interacted with an enzyme called creatine kinase (CK).

Therefore, creatine can increase the muscle’s stores of PCr, potentially increasing its ability to resynthesize ATP using ADP when the situation demands it. This functionality allows for improvements in strength and repetitions when using creatine regularly.

How Does Creatine Supplementation Help?

Now that you know what creatine is, and you grasp what role it plays in your body, it’s time to review how using creatine monohydrate supplements will help with your strength training and bodybuilding goals.

  1. Increases Muscle Creatine Content – Taking creatine supplements will increase your muscles’ creatine content. This will translate to a higher conversion of ATP from ADP, which means you will be able to perform more reps because your muscles will have access to more usable energy.

  2. Increases Your Power Output – Creatine, much like cholinergic compound Alpha GPC, is a go-to supplement if you want to improve your power output. Some studies have found that athletes taking a creatine supplement noticed a strength improvement of 12 – 20%. Other studies have shown that subjects taking a creatine monohydrate supplement increased their power by up to 26%.

  3. Increases Your Weight – Some gym goers believe that creatine increases your weight due to its water retention capabilities. This is partially true. Some of the weight gains will be attributed to water retention. The muscle gain from using creatine comes from being able to squeeze out additional reps, pushing your body beyond its normal strength limitations.

    However, creatine has other biological properties that will help you gain weight. Creatine has a muscle volumizing effect. It has a natural property of inflating your muscle cells which will act as a stimulus for the protein synthesis. This not only improves strength and recovery, but you will also enjoy a more muscular physique.

  4. Enhances Your Brain Function – Enhances your what? You weren’t expecting that, were you? Well, it’s completely true. Studies have found that creatine supplementation can enhance your brain function.

    Some researchers tried using creatine in treating neurodegenerative disorders. The results of their study were surprising. The researchers found out that creatine is an important neuroprotectant, and it increases the nerve cells’ survival rates when environmental stress factors assault them.

    Another study found that after taking a 5-gram creatine supplement for six weeks, the test subjects improved their short-term memory significantly when compared with the test group that was given a placebo.

  5. Reduces Age Related Muscle Loss – As we grow older, our bodies produce smaller amounts of anabolic hormones, such as testosterone. This usually results in a progressive loss of muscle mass, or difficulty adding new mass.

    Creatine is an excellent supplement for the fast twitch muscle fibers. These are usually the first fibers that are affected by age related muscle loss. Taking a creatine supplement will help slow the process of muscle wasting.

Final Thoughts on Creatine Supplementation

Creatine is a supplement that’s surrounded by a lot of social stigma and misunderstandings. Contrary to popular beliefs, creatine is a safe and healthy supplement. It’s also one of the least expensive supplements out there, and it’s very effective if you want to increase your strength output and overall muscle mass. If you haven’t tried it yet, give it a shot. You won’t be disappointed.

Author: Daniel Joseph

Official Apparel Cell Expansion Protocol Program
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