Creatine Supplementation Introduction
Creatine supplementation is an excellent way to increase your overall performance and muscle strength. And there are two reasons for this. The first is that it helps your body process nutrients better, which translates into better results in sports or other activities. In fact, creatine can help you increase your performance in any sport where you need to lift big weights repeatedly.
The second reason is that it helps reduce the effects of aging on your muscles, especially with losing weight. Supplementing with creatine can help you keep a leaner body as you age and get ready for the next season of fitness training.
The creatine phosphate system shows the ability to produce energy through ATP-assisting oxidative phosphorylation. Once this system is depleted from energy production, creatine must find an additional source of energy, which can be done in the liver.
Creatine is studied extensively
Many people don’t realize that creatine is a naturally occurring molecule. We find it in every cell in your body and there are other forms of this molecule found in plants. In animals, creatine is also present in the liver, pancreas, and brain.
Creatine is an organic compound that is produced by the liver from three amino acids (isoleucine, leucine, and valine). It helps with muscle growth and can increase muscle strength and endurance.
When an athlete does a workout regimen, it’s common for them to receive creatine after their workout regimen — it’s called a post-workout supplement. Creatine can improve athletic performance in many sports, including weightlifting, boxing, soccer, football, powerlifting, CrossFit to name a few.
Creatine is a natural substance found in meats and fish
Creatine is a naturally occurring substance found in meats and fish. They have shown creatine supplementation can enhance the amount of muscle mass, increase strength and power, slow aging, and improve cognitive function.
By supplementing with creatine, the amount of ATP used during energy production is increased, which allows for better muscle growth and a much quicker recovery time after an exercise. Exercises that will be improved by creatine supplementation include weightlifting, cycling, running and body building.
Creatine is used to help with muscle growth
Creatine is a substance produced by the liver. It is an amino acid that is important for muscle growth and power.
Creatine is taken as a supplement to help with muscle growth and possible slow aging.
Creatine supplementation has been shown to improve strength, speed, and power of performance during exercise, while also reducing the risk of injury through improving recovery time. Creatine supplementation has been found to increase strength by 20 percent when compared with creatine placebo.
Endurance athletes, like running or endurance cyclists, are often asked to endure long periods of time. Creatine supplementation has been found to have the potential to improve muscle power output by 20 percent, which is a substantial benefit.
The creatine energy system is derived from creatine phosphate, which is derived from amino acids, glucose, and lipids. This system then allows for the production of energy through the ATP-dependent oxidative phosphorylation.
Creatine supplementation can also help with cardio performance. Creatine has been found to improve aerobic training performance of both high and low intensity. Creatine can improve endurance exercise performance by 14 percent.
Creatine is proven to have anti-aging effects
Creatine is the precursor of glucose for energy production. Creatine is also the substrate for several neurotransmitters, including serotonin and dopamine, which are important to mood regulation, emotion, and memory. Additionally, creatine acts as an antioxidant by removing free radicals from the body via glutathione conjugation.
Creatine supplementation can increase lean mass (muscle mass) and help us maintain muscle mass as we age. The loss of muscle mass is one of the factors that cause our body to become weaker as we age. As a result, supplementing with this nutrient can help maintain muscle mass as we age.
Creatine helps with cognitive function
Creatine is a vital nutrient for all your body needs. It is important for muscle growth, and to protect muscles from the effects of aging. Creatine helps you with your memory, concentration, and focus. Supplementing with creatine has shown some improvement in cognitive function (controversy in the scientific community). In fact, it’s generally thought that fish oil and brain power are more important than creatine however some promising data is starting to surface with creatine supplementation.
Here are some of the benefits, according to PubMed: “A study by Huang, Wang and Rohr at Harvard Medical School showed that a 1 g/d supplement of creatine raised blood levels of creatine phosphate (creatine being an energy source) and lowered muscle breakdown rates. They also found that, in aging men, cognitive decline was less pronounced when creatine was based on amino acids rather than others. Also, in older people with Alzheimer’s disease and mild to moderate supplementation, there was a decline in brain atrophy.
Final Thoughts on Creatine
Earlier today, I received a link to a study that demonstrates the same benefits of creatine supplementation in aging. The study focuses on the effects of creatine supplementation on muscle mass and strength in middle-aged male subjects. I’ve read many studies on creatine and muscle growth, as well as cognitive function, and this one is no different.
Creatine is a metabolite of l-arginine, which is an amino acid that has been isolated from meat. Since creatine has many biological routes other than its ingestion via supplements, there are many possibilities for how creatine might have its effect on body composition and health.
One possibility is that it might improve muscle cell turnover (which would increase muscle mass). Another possibility is that it might increase skeletal muscle insulin sensitivity (which would lead to better glucose metabolism). The third possibility is that it might help prevent age-related declines in bone density (which would make our bones stronger). And the last possibility… could be that it might be “anti-aging”?
This whole line of thinking can also be seen in other studies on creatine supplementation with long-term effects such as leaner body mass per kg of body weight in young men supplemented with creatine for at least 6 months, and sustained maintenance of lean body mass per kg body weight in older men who supplemented with creatine for at least 2 years.
People often think about supplements when they want to lose weight or have better cognition or have improved athletic performance. But there are other ways to gain benefits from supplements besides just losing weight or being better at something else – like being smarter. Creatine has been studied extensively by researchers over the past few decades and each study has shown positive results including those concerning muscle growth, improved cognitive function and possibly anti-aging effects related to cellular metabolism – all good reasons to take some!
“Creatine supplementation with specific view to exercise ….” 20 Jul. 2012, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/.
“Protective and Recovery Effects of Resveratrol ….” https://pubmed.ncbi.nlm.nih.gov/34579095/.
“Effectiveness of Creatine Supplementation on Aging Muscle ….” 11 Apr. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6518405/.
“Effects of creatine supplementation on cognitive function ….” 15 Jul. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/.
“Use of creatine in the elderly and evidence for effects on ….” https://pubmed.ncbi.nlm.nih.gov/21394604/.