Creatine is one of the most popular supplements among athletes and fitness enthusiasts. It is a compound that is naturally found in the body and is used to create energy for muscle contractions. Creatine supplementation has been shown to have a number of benefits, including increased muscle mass, improved exercise performance, and enhanced recovery. Today we will delve into the science behind Creatine supplementation and explore some of the latest research.
Firstly, let’s look at the main benefits of Creatine Supplementation:
- Increased Muscle Mass: Creatine has been shown to increase muscle mass by stimulating protein synthesis, a process that helps to build new muscle fibers. This is particularly beneficial for athletes who are looking to improve their strength and power output. Creatine supplementation also increases intra-cellular fluid. This is the primary reason why there is initial gains in mass when you first start using creatine.
- Improved Exercise Performance: Creatine supplementation has been shown to improve exercise performance in a number of ways. The main mechanism for enhanced performance comes from increased phosphocreatine stores in your body. By increasing your phosphocreatine stores your body can restore A.T.P for efficiently following an intense or heavy exercise bout. For example, creatine can help increase the amount of weight that can be lifted during a workout, enhance sprint performance, and improve endurance during high-intensity exercise.
- Enhanced Recovery: Creatine supplementation has also been shown to enhance recovery following exercise. This is thought to be due to the fact that creatine can help to reduce inflammation and oxidative stress, which are two factors that can contribute to muscle damage and soreness.
Secondly, let’s take a look at some recent research:
A 2020 study published in the Journal of the International Society of Sports Nutrition examined the effects of creatine supplementation on muscle strength and power in healthy adults. The study found that creatine supplementation significantly improved both muscle strength and power, suggesting that it may be a useful supplement for athletes looking to improve their performance. This isn’t new information but reiterates the main benefits of creatine use.
A 2021 review published in the Journal of Nutrition and Metabolism examined the potential health benefits of creatine supplementation beyond its effects on exercise performance. The review found that creatine supplementation may also have beneficial effects on cognitive function, bone health, and cardiovascular health. This is all relatively new information and is good support for creatine being a supplement that can be used by people from all walks of life.
A study published in the Journal of Alzheimer’s Disease found that creatine supplementation improved cognitive performance in healthy adults. Another study published in the Journal of Neurochemistry found that creatine supplementation had neuroprotective effects in a mouse model of Huntington’s disease. Promising research that suggests creatine has a wide variety of benefits.
So the bottom line is, continue to take your 5g of creatine per day, every day, to help boost both your physcial and cognitive health.
Creatine supplementation is a safe and effective way to enhance muscle mass, improve exercise performance, and enhance recovery. The latest research suggests that it may also have additional health benefits beyond its effects on exercise performance. If you are an athlete or fitness enthusiast looking to improve your performance, creatine supplementation may be worth considering.
Try out Scorpion Creatine today to see if it works for you.