10 Benefits Of Creatine Monohydrate To Boost Your Body - Create
Creatine monohydrate is a valuable supplement for athletes for their high-intensity exercise performance. This powerful supplement can deliver numerous health benefits like blood sugar control, and it has been used by professional athletes and trainers alike to help them achieve their fitness goals. In addition to providing a performance-enhancing benefit, Creatine Monohydrate also helps promote lean muscle growth and helps improve recovery time during exercise.
With so many significant advantages that this product offers, there's no doubt that it is an essential part of any athlete's daily routine. Here are ten science-based benefits of taking creatine.
Increased Muscle Mass
Creatine Monohydrate is a supplement used to boost the body's muscle mass as it increases the production of adenosine triphosphate (ATP). ATP is an essential energy source for muscles. When taking creatine monohydrate, there is an increase in the body's reserves of phosphocreatine, leading to increased muscle growth and size and improved strength and performance. Creatine monohydrate also helps reduce muscle cell damage and promote recovery after exercise.
Studies have shown that people who use creatine monohydrate as a dietary supplement for 8–12 weeks can increase muscle mass by 1-2 kg (2.2-4.4 lbs). According to other research, creatine increases the level of the IGF-1 hormone, which leads to muscle growth. In addition, the journal of the International Society of Sports Nutrition states that creatine helps build lean muscle mass and increases the total strength of skeletal muscle if taken correctly.
It Promotes Weight Gain
Creatine monohydrate has been proven effective in promoting weight gain through several mechanisms. First, it increases the water content in the muscle cells, slightly increasing overall body weight. Moreover, it increases protein synthesis, promoting more efficient hypertrophy or building new muscle tissue. Furthermore, its role in ATP formation helps improve strength and performance during training sessions, leading to more significant gains over time.
Increase In Strength
Creatine monohydrate has been shown to help improve strength by stimulating energy production in the body's cells and helping them produce more ATP molecules faster than usual. This creatine phosphate allows muscles to contract with greater force and intensity, resulting in improved strength gains over time when combined with regular, intense training sessions. Additionally, it helps reduce fatigue during workouts allowing you to perform at higher levels for more extended periods without feeling exhausted or drained quickly.
Overall Energy Level
Creatine monohydrate aids in increasing overall energy levels by supplying the muscles with extra stored energy in the form of ATP molecules so they can contract more efficiently and effectively during workouts or physical activity. As a result, this leads to enhanced muscular endurance and improved power output which can translate into better performance on the field or gym floor, depending on your preference for training methods.
Supports Cognitive Function
Creatine monohydrate has proven benefits for cognitive health as well; studies have suggested that regular creatine supplementation may improve mental focus and alertness while providing neuroprotective benefits which could help ward off age-related cognitive decline by preserving memory functions and preventing neuronal death in some regions of the brain linked with cognition disorders like those mentioned above. According to CASI, creatine helps to boost brain muscles by increasing the brain ATP.
Additionally, clinical trials have demonstrated that taking creatine monohydrate before cognitively stressful tasks could extend working memory function while reducing reaction times, allowing us to stay sharp even under pressure. The study's results by the Nutrients journal show that doses of creatine supplements at 20 grams a day and continuing it for a week increase the memory process like long-term recalls. These people above 65 were observed to have improved memory function.
Improves Muscle Recovery Time
Creatine monohydrate is an effective supplement that can help improve muscle recovery time. This is because it helps increase the levels of phosphocreatine in the body, which helps speed up the process of ATP regeneration. This also helps reduce post-exercise muscle soreness and fatigue, allowing quicker and more efficient recovery times. Additionally, creatine monohydrate can help improve protein synthesis, enhancing muscle growth and repair.
May Help With Parkinson's Disease
Studies have found that creatine monohydrate might be beneficial in helping individuals with Parkinson's disease. This is because it increases brain concentrations of various neurotransmitters, such as dopamine and glutamate, which are essential for proper functioning nerve cells and their communication within the brain. By increasing these neurotransmitters, creatine can help to mitigate the symptoms related to Parkinson's disease, such as tremors and movement disorders. This shows a close relationship between Parkinson's disease and creatine, increasing brain health.
Prevent Other Neurological Diseases
Not only can creatine help those with Parkinson's disease, but it may also help prevent other neurological diseases, such as Alzheimer's or Huntington's. In addition, taking a daily dose of creatine monohydrate may reduce one's risk of developing certain neurological conditions by providing protective antioxidant effects on nerve cells in the brain. Moreover, it could be beneficial in reducing cognitive decline associated with aging by enhancing learning capacity and memory formation in adults over 50.
A study published in the Journal of Brain Research Bulletin shows that patients with post-traumatic stress disorders show signs of improvement when given creatine monohydrate supplements. Additionally, less depression, anxiety, and improved mood were observed in those patients.
Creatine monohydrate can also boost endurance levels during physical activities such as running or weightlifting. This is because it improves energy metabolism within muscle cells by allowing them to regenerate adenosine triphosphate, which is used for energy during exercise. This helps to improve athletic performance at a higher intensity for extended periods thanks to improved muscle energy production.
Furthermore, research indicates that taking a daily dose of creatine monohydrate before exercising increases peak power output and overall muscular performance during extended bouts of exercise like running or cycling events.
Safe And Easy To Use
Among the biggest creatine benefits is that it is safe to consume daily as long as proper dosage instructions are followed. Most adults should take five grams daily divided into two smaller doses throughout the day with meals containing carbohydrates or proteins.
However, some people report experiencing gastrointestinal discomfort when taken on an empty stomach, so it is best practice to take creatine with food whenever possible. In addition, research shows that people under 18 years should use creatine monohydrate after the advice of healthcare providers as it may cause issues.
You can also check if your body, age, weight, and health allow you to take creatine supplements or not through our health quiz!