Next to protein, creatine is among the most widely used body-building supplements available.
According to Mike Roussell, PhD, “when it comes to building muscle, creatine enjoys a relatively rare distinction among ‘performance enhancing supplements’: It actually lives up to its hype.”[1]
This natural supplement supplies energy to all cells in the body and is essential for adenosine triphosphate (ATP), your body’s energy currency. Furthermore, creatine inflates muscles cells, drawing nutrients into the cell to maximize muscle growth, strength, and volume.
Although creatine has a reputation for building bigger, stronger muscles and enhancing athletic performance, it does a lot more than help you bulk up.
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1. It Boosts Cognitive Performance
Creatine has been the subject of over 70 randomized controlled trials over the past few years. These studies were largely focused on investigated Creatine’s muscle-building effects.
However, in a study published by the British Journal of Nutrition, researchers examined creatine’s effects on memory.
128 young adult females were divided into two groups: vegetarians and omnivores. Participants then consumed either 20 grams of creatine for 5 days or a placebo.
Cognitive tests were performed by the women before and after the study, with results showing memory improved by as much as 40% when compared with placebo.
Although creatine supplementation did not influence verbal fluency, researchers observed “creatine supplementation resulted in better memory, irrespective of dietary style.”[2]
2. It Combats Diabetes
When it comes to fighting diabetes, creatine may be your best tool for improving glucose tolerance.
In 2002, Derave and co-researchers studied creatine’s effects on glucose tolerance and glycogen content in skeletal muscles.
3 healthy participants had their right legs immobilized in a cast for 2 weeks, which then followed a 6 week resistance training program. Participants were given a placebo, a creatine supplement, or a creatine and protein combination during training.
During training, GLUT-4 content increased in both the creatine and creatine plus protein groups, which resulted in higher post training compared to the placebo. Furthermore, muscle glycogen content was higher in the trained leg.
Researchers concluded, “creatine intake stimulates GLUT-4 and glycogen content in human muscle only when combined with changes in habitual activity level. Furthermore, combined protein and creatine supplementation improved oral glucose tolerance.”[3]
3. It Reduces Age Related Muscle Loss
As we age, muscle- building hormones such as testosterone and IGF-1 gradually decrease in production. Consequently, there is a tendency to progressively lose muscle mass over time.
However, creatine supplementation in older adults may decrease muscle degeneration.
IGF-1, a growth-promoting hormone, localizes in the fast-twitch fibers that make up the bulk of our muscles. Creatine supplementation enhances fast twitch muscle fiber integrity, which in turn increases your body’s ability to maintain youthful levels of IGF-1.
According to Magli Louis and fellow researchers, “addition of creatine to the differentiation medium of C2C12 cells leads to hypertrophy of the myotubes. . .creatine significantly increased the IGF-1 mRNA level over the whole investigated period of time. . .Our results suggest therefore that creatine-induced hypertrophy of C2C12 cells is at least partially mediated by overexpression of IGF-1.”[4]
Additional research suggests, creatine’s methylation abilities (protein synthesis regulation) predispose cells for greater IGF-1 production. This also contributes to its muscle-preserving effects.
4. It Protects Against Congestive Heart Failure
According to statistics, over 5 million Americans are currently living with congestive heart failure, and approximately 550,000 new cases are diagnosed each year.[5]
Studies reveal that cardiac and skeletal muscle creatine levels are significantly lower in patients with congestive heart failure.
A 6 week study, tested this link in patients with congestive heart failure. Researchers observed that short-term creatine supplementation, in addition to standard medication, results in body weight increase and muscle strength improvements.[6]
Furthermore, creatine may lower triglyceride levels and regulate homocysteine, say experts at University of Maryland Medical Center. Since both are associated with heart attack and stroke, this could improve your cardiovascular health even more.[7]
5. Speeds Recovery
Sculpting a better body is a result of both what you do at the gym and at home. Strength training and exercise should be accompanied by rest and relaxation periods. This allows your muscles to heal and recover from the tiny tears caused by intensive physical activity.
Creatine doesn’t just enhance your workout; it improves your downtime too!
In a 2004 creatine study, researchers closely observed creatine’s effects on cell damage in athletes running a 30 kilometer race.
Experienced marathon runners were either given creatine supplements or a placebo 5 days prior to the 30 km race. Pre-race blood samples were taken immediately before and 24 hours after the race’s end.
The control group experienced an increase in creatine kinase (4.4 fold), lactate dehydrogenase (43%), prostaglandin (6.6 fold), and tumor necrosis factor-alpha (2.34) markers. However, the creatine group only experienced a 19% increase in CK, as well as a 60.9% and 33.7% increase in PGE and TNF concentrations (respectively). The creatine group completely abolished the increase in LDH plasma as well.
Researchers aptly concluded, “creatine supplementation reduced cell damage and inflammation after an exhaustive intense race.”[8]
Is Creatine Right for You?
As you can see, creatine has a lot to offer when it comes to improving health and physical performance. It’s more than just a muscle-builder; it’s a life-changer.
However, creatine is not for everyone. Though it is well-tolerated by individuals of all ages, it might not be right for you.
Consequently, you’ll want to ask your doctor about creatine supplementation before making any changes to your current diet and exercise regimen.
References
- [1] Rousell, Mike, “The Secret Benefits of Creatine Revealed.” Men’s Health Today’s News. April 9, 2011. Available from:
- [2] Benton D, Donohoe R. “The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores.” British Journal of Nutrition. 2011 Apr;105(7):1100-5. doi: 10.1017/S0007114510004733. Epub 2010 Dec 1.
- [3] Derave et al. “Combined creatine and protein supplementation in conjunction with resistance training promotes muscle GLUT-4 content and glucose tolerance in humans.” Journal of Applied Physiology. May 1, 2003 vol. 94 no. 5 1910-1916. Published online before print January 10, 2003, doi: 10.1152/japplphysiol.00977.2002.
- [4] Magali et al. “Creatine increases IGF-1 and myogenic regulatory factor mRNA in C2C12 Cells.” FEBS Letters. Volume 557, Issue 1 , Pages 243-247, 16 January 2004. doi:10.1016/S0014-5793(03)01504-7.
- [5] “Heart Failure Facts.” Centers for Disease Control and Prevention.
- [6] Kuethe F, Krack A, Richartz BM, Figulla HR. “Creatine supplementation improves muscle strength in patients with congestive heart failure.” Pharmazie. 2006 Mar;61(3):218-22.
- [7] “Creatine.” University of Maryland Medical Center.
- [8] Santos et al. “The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race.” Life Sciences. Volume 75, Issue 16, 3 September 2004, Pages 1917–1924.
