Creatine is a popular supplement among athletes and fitness enthusiasts. It is a naturally occurring compound found in meat and fish, and it plays a vital role in energy production in the body. In this blog, we will discuss what creatine is, what it does for performance and recovery, and why we should use it.

What is Creatine?

Creatine is a nitrogenous organic acid that is naturally produced in the body from amino acids, primarily in the liver, kidneys, and pancreas. It is also found in dietary sources such as meat and fish. Creatine is stored in the muscles and is used to produce energy during high-intensity exercise.

What Does Creatine Do for Performance and Recovery?

Creatine supplementation has been shown to improve performance and aid in recovery in athletes and fitness enthusiasts. Here are some of the benefits of creatine supplementation:

1. Increased Muscle Mass and Strength: Creatine supplementation has been shown to increase muscle mass and strength. A meta-analysis of 22 studies found that creatine supplementation increased muscle strength by 8% and lean body mass by 1.4 kg (1).
2. Improved Performance: Creatine supplementation can improve high-intensity exercise performance, such as sprinting and weightlifting (2).
3. Faster Recovery: Creatine supplementation can help reduce muscle damage and inflammation, leading to faster recovery times (3).
4. Improved Brain Function: Creatine supplementation has been shown to improve cognitive function, particularly in tasks that require short-term memory and intelligence (4).

 

Why Should We Use Creatine?

While creatine is naturally produced in the body, supplementing with creatine can provide additional benefits for athletes and fitness enthusiasts. Here are some reasons why we should use creatine:

1. Safe and Effective: Creatine supplementation is safe and effective, with few side effects reported. A review of the literature found that creatine supplementation is safe for short- and long-term use (5).
2. Easy to Use: Creatine supplements are readily available and easy to use. They are typically taken in powder or capsule form and can be mixed with water or other beverages.
3. Cost-Effective: Creatine supplementation is cost-effective, with prices ranging from $0.10 to $0.50 per serving.

 

Conclusion

Creatine is a naturally occurring compound that plays a vital role in energy production in the body. Creatine supplementation has been shown to improve performance and aid in recovery in athletes and fitness enthusiasts. It is safe, effective, easy to use, and cost-effective, making it an excellent supplement for those looking to enhance their athletic performance and recovery.

References:

1. Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831.
2. Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., … & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.
3. Bassit, R. A., Pinheiro, C. H. D. J., Vitzel, K. F., Sproesser, A. J., & Silveira, L. R. (2010). Effect of short-term creatine supplementation on markers of skeletal muscle damage after strenuous contractile activity. European journal of applied physiology, 108(5), 945-955.
4. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50. doi: 10.1098/rspb.2003.2492. PMID: 14561278; PMCID: PMC1691485.