10 Benefits of Creatine
December 12, 2012
Scientists have known creatine builds muscle since the early 1900s. However, athletes didn’t start using creatine supplements until 1992. Twenty years later, people can’t seem to get enough creatine. In fact, Americans spend $14 million on creatine supplements every year.
As creatine has become increasingly popular, more and more studies have been conducted. The last time anyone counted, there were more than 500 studies exploring the benefits of creatine.
But what are the benefits of creatine? Well, you already know one: creatine builds muscle. Here are 10 more creatine benefits you may not know...
-  “Creatine.” University of Maryland Medical Center. University of Maryland Medical Center System. http://www.umm.edu/altmed/articles/creatine-000297.htm.
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-  Wyss, M, and A Schulze. “Health implications of creatine: can oral creatine supplementation protect against neurological and atherosclerotic disease?” Neuroscience. 112.2 (2002): 243-60.
-  Powers, Michael E, Brent L. Arnold, et al. “Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution.” Journal of Athletic Training. 38.1 (2003): 44-50.
-  Arciero, PJ, NS Hannibal, et al. “Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flow.” Metabolism. 50.12 (2001): 1429-34.
-  Proceedings of the Royal Society: Biological Sciences, Oct. 22, 2003. Caroline Rae, PhD, research fellow, University of Sydney, Australia. Stephen Scheff, PhD, professor of anatomy and neurobiology, University of Kentucky School of Medicine; associate director, Sanders-Brown Center on Aging, both in Lexington.
-  Bassit, RA, CH Pinheiro, et al. “Effect of short-term creatine supplementation on markers of skeletal muscle damage after strenuous contractile activity.” European Journal of Applied Physiology. 108.5 (2010): 945-55.
-  McMorris, T, RC Harris, et al. “Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol.” Psychopharmacology. 185.1 (2006): 93-103.
-  Ceddia, RB, and G Sweeney. “Creatine supplementation increases glucose oxidation and AMPK phosphorylation and reduces lactate production in L6 rat skeletal muscle cells.” Journal of Physiology. 555.Pt 2 (2004): 409-21.
-  Easton, C, S Turner, and YP Pitsiladis. “Creatine and glycerol hyperhydration in trained subjects before exercise in the heat.” International Journal of Sport Nutrition and Exercise Metabolism. 17.1 (2007): 70-91.
-  Menezes, LG, C Sobreira, et al. “Creatine supplementation attenuates corticosteroid-induced muscle wasting and impairment of exercise performance in rats.” Journal of Applied Physiology. 102.2 (2007): 698-703.