Why You Should Take Creatine

Taking creatine as a New Year's resolution is a great way to kickstart your fitness journey and optimize your health. Creatine is a natural compound found in small amounts in certain foods and is also produced by the body. It comprises of three amino acids, i.e., glycine, arginine, and methionine. 

Supplementing with creatine has been shown to have several benefits, including increased muscle strength and power, enhanced energy levels during daily activities, and good mental health [1]. It is also safe and effective and has been extensively researched. 

Keep reading the article to know why creatine is essential for an active body and how it can help boost your exercise and daily performance. 

Creatine Enhances Energy Levels

Creatine is mainly used as a source of phosphate to produce ATP (Adenosine triphosphate), which is the primary source of muscle energy during contractions [2]. Under normal conditions, ATP is consumed completely after 10-15 seconds of an intense workout session, but supplementing with creatine will give you extra energy for the workout. 

Starting a training session with a creatine supplement boosts strength by 8% and weightlifting performance by 14% [3]. Creatine helps you gain perfect and lean muscle mass while maintaining strength and training performance [4]. 

Creatine Boosts Muscle Growth

Creatine is effective equally for both males and females for short- and long-term muscle growth. [5]. A large review has shown creatine to be the most effective for adding muscle mass [6]. Creatine helps muscle growth by increasing the amount of water in your muscle cells, resulting in improved cell hydration [7]. It helps in enhancing muscle mass by reducing protein breakdown in muscles [8].

Supplementing with creatine in females is particularly important during periods, pregnancy, post-partum, and post-menopause. Decreased estrogen levels in perimenopause and menopause contribute to the loss of bone and muscle mass and strength [9].

Creatine Improves Brain Health

Your brain, like your muscles, stores phosphocreatine and requires a lot of ATPs to function properly [10]. A decreased brain creatine can result in sleep deprivation, aging, brain injury, Parkinson's disease, Alzheimer's disease, or depression [11]. Its deficiency can also cause learning delays and seizures [12]. Creatine supplementation can help fight and prevent all these brain disorders and can visibly help improve your cognition and physical health [13]. 

In a 6-month study of children with traumatic brain injury, fatigue and dizziness decreased by 70% and 50%, respectively, with the intake of creatine [14].

Where You Can Get Creatine

Commonly, creatine can be obtained from red meat, poultry, fish, and milk. Only trace amounts are found in some plants. You can also take creatine as a dietary supplement. Take 1 scoop of creatine with water or mix it in some shakes or smoothies. It is free from allergens like soy, peanuts, eggs, gluten, and milk. The product contains no artificial sweeteners or flavors.

The Bottom Line

Starting a new year with the resolution of taking proper care of your body will undoubtedly bring a positive change in your life. Supplementing with creatine will help you achieve your goals by enhancing and keeping your energy levels up throughout the year. It is naturally found in your body and comprises three amino acids. Creatine is vital in increasing muscle mass and energy both in males and females by improving muscle hydration and decreasing protein breakdown. Moreover, it is crucial for your brain health and efficiently prevents depression, anxiety, and memory loss.  

References

1. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z
2. Rawson, E. S., Clarkson, P. M., Price, T. B., & Miles, M. P. (2002). Differential response of muscle phosphocreatine to creatine supplementation in young and old subjects. Acta physiologica Scandinavica, 174(1), 57–65. 
3. Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. The Journal of Strength & Conditioning Research, 17(4), 822-831.
4. Dangott, B., Schultz, E., & Mozdziak, P. E. (2000). Dietary creatine monohydrate supplementation increases satellite cell mitotic activity during compensatory hypertrophy. International journal of sports medicine, 21(1), 13–16. 
5. Nissen, S. L., & Sharp, R. L. (2003). Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis. Journal of Applied Physiology.
6. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
7. Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872.  
8. Parise, G., Mihic, S., MacLennan, D., Yarasheski, K. E., & Tarnopolsky, M. A. (2001). Effects of acute creatine monohydrate supplementation on leucine kinetics and mixed-muscle protein synthesis. Journal of applied physiology (Bethesda, Md. : 1985), 91(3), 1041–1047. https://doi.org/10.1152/jappl.2001.91.3.1041
9. Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine supplementation in women's health: A lifespan perspective. Nutrients, 13(3), 877.
10. Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings. Biological sciences, 270(1529), 2147–2150. 
11. Bürklen, T. S., Schlattner, U., Homayouni, R., Gough, K., Rak, M., Szeghalmi, A., & Wallimann, T. (2006). The creatine kinase/creatine connection to Alzheimer's disease: CK-inactivation, APP-CK complexes and focal creatine deposits. Journal of biomedicine & biotechnology, 2006(3), 35936. 
12. Rambo, L. M., Ribeiro, L. R., Oliveira, M. S., Furian, A. F., Lima, F. D., Souza, M. A., Silva, L. F., Retamoso, L. T., Corte, C. L., Puntel, G. O., de Avila, D. S., Soares, F. A., Fighera, M. R., Mello, C. F., & Royes, L. F. (2009). Additive anticonvulsant effects of creatine supplementation and physical exercise against pentylenetetrazol-induced seizures. Neurochemistry international, 55(5), 333–340. 
13. Forbes, S. C., Cordingley, D. M., Cornish, S. M., Gualano, B., Roschel, H., Ostojic, S. M., ... & Candow, D. G. (2022). Effects of creatine supplementation on brain function and health. Nutrients, 14(5), 921.
14. Sakellaris, G., Nasis, G., Kotsiou, M., Tamiolaki, M., Charissis, G., & Evangeliou, A. (2008). Prevention of traumatic headache, dizziness and fatigue with creatine administration. A pilot study. Acta paediatrica (Oslo, Norway : 1992), 97(1), 31–34.