Creatine is an organic compound that is naturally produced in the body and is primarily found in muscle cells. One of its primary roles is producing energy for the muscle. The liver, kidneys, and pancreas make 1 gram of this substance daily. The skeletal muscle stores about 95 percent of creatine and is used during physical activities. Creatine is also present in the brain, heart, and other tissues, albeit in small amounts.
Creatine can also be found in food, such as red meat and seafood. Vegetarians are said to have low creatine levels compared to individuals following meat-filled diets. Moreover, the organic compound can be acquired through supplements. Athletes mainly take creatine supplements to improve their training and exercise performance.
Some use oral creatine to treat neuromuscular conditions, congestive heart disease, and brain disorders, while others treat aging using topical creatine. There are also claims that creatine effectively manages conditions like multiple sclerosis (MS). However, additional studies and scientific evidence are needed to support these claims.
Below are the researched-based benefits of creatine.
Enhances Exercise Performance
Creatine supplements are common for athletes as they are believed to be effective while in high-intensity training. Since creatine helps with the body’s energy production, athletes greatly benefit from it. As a result, athletes have more energy to work out and achieve more. Studies have also shown how creatine works in improving the performance of athletes.
A 2003 research concluded that creatine improved extreme work out for short periods, especially with repeated bouts. Meanwhile, a 2012 review emphasized that creatine improves resistance training on body mass and strength. It also enhances endurance in aerobics within 150 seconds. But researchers noted that the results vary from person to person, and not everyone will get the same benefits.
Creatine is also vital in adenosine triphosphate (ATP) production, which improves high-intensity workout performance. Other positive effects of creatine in working out include boosting muscle endurance, fatigue resistance, and improving brain performance. So, regardless of a person’s fitness level, creatine is a great source to enhance exercise performance.
Further studies indicated that creatine supplements and resistance training significantly improved training adaptations. However, while oral supplements are deemed safe and ethical, scientists cautioned that the same could not be said when administered longer to different populations, including young, elderly, active, and sedentary.
