Creatine monohydrate is the most cost-effective dietary supplement in terms of increasing both muscle mass and strength, however there is often many misconceptions attached to Creatine. We’ve set out to explain not only what it is, but also many of the benefits of Creatine supplementation.
What is Creatine?
Creatine can be found in small amounts in animal foods and can also be produced in the liver and kidneys from the amino acids arginine, glycine, and methionine, however, much of the Creatine that is found in food is destroyed when cooking. Creatine is a substance that is naturally found in our bodies. Over 90% of the Creatine in the human body is found in muscle and can help support protein synthesis, which helps muscles grow.
Creatine supplementation has been studied extensively for over 80 years, however it has only really gained popularity in the past decade or so.
What are the benefits of Creatine supplementation?
Consuming Creatine helps your muscles to build and replenish your phosphocreatine stores, which gives you the ability to perform better at shorter, intense, strength-building exercises, according to a study conducted in California. If your gym time consists of many explosive, heavy lifts with fewer reps, you should definitely be considering taking a Creatine supplement.
Researchers in Italy also found that jumpers and sprinters who supplemented their diet with Creatine significantly improved the first 30 seconds of their performance by roughly 10%. In the field of sport and athletics every little helps, and therefore if you’re looking for that extra competitive edge Creatine is definitely something you should consider.
Although it is usually Protein that is associated with significant gains in overall muscle growth, Washington State University researchers conducted a study and determined that people who supplemented workouts with Creatine were able to gain significant muscle mass and strength in myogenic satellite cells. These are essential to the regeneration and overall maintenance of skeletal muscle.
Creatine supplementation has also been known to increase Testosterone levels according to a New Jersey study. Following a 10-week resistance training program, participants who took a daily Creatine supplement significantly increased their resting testosterone levels. This is especially helpful for those who are over thirty, as it’s common for testosterone levels to decline which may result in a decrease in endurance, strength, sex drive and mental sharpness. Speaking of mental sharpness, Australian researchers gave 45 study participants five grams of Creatine supplements daily for a six-week period, and found many of the participants processed information far quicker and demonstrated improved memory.
One final benefit of Creatine supplementation is an increase in overall physical productivity. This was seen through a British study, where Kayakers who received Creatine supplementation were able to get significantly more work done in their paddling, suggesting Creatine provides a performance boost for physical activity.
Creatine often unfairly gets a bad rap, however as can be seen above there are many great benefits associated with Creatine supplementation. For your Creatine needs look no further than our Micronised Creatine Monohydrate, starting from just £3.99!