Looking to boost your athletic performance or maintain your muscle mass and strength as you age?
Or perhaps you’re interested in the lesser-known cognitive benefits of creatine supplementation?
Look no further than this comprehensive blog on creatine!
The benefits of creatine for sports performance have been extensively researched.
But did you know that creatine supplementation can also have significant benefits for older adults and vegans/vegetarians?
In this blog, we’ll explore the wide range of benefits of creatine supplementation, including its potential to improve cognitive function.
So, whether you’re a seasoned athlete or simply looking to improve your overall health, keep reading to discover the incredible benefits of creatine.
What does creatine do?
Creatine is a natural substance found in the body that helps produce energy during intense physical activity, such as weightlifting and sprinting.
Creatine is used in the body to produce energy. It stores high-energy molecules called phosphate groups.
When the body needs more energy, like during exercise or mental activity, creatine donates its phosphate groups to help regenerate a molecule called ATP, which is the main source of energy in the body.
Supplementing with creatine means that the body has a ready supply, allowing more energy availability during high-intensity exercise.
Whether you’re an athlete or a beginner, incorporating creatine into your diet can help you reach your goals faster and more efficiently.
Creatine has been extensively tested for safety and there’s plenty of scientific evidence to back that up (link).
Where does creatine come from?
Creatine is made in the body from amino acids so sources come mainly from meat and fish.
Beef, pork and lamb contain the highest sources of creatine.
Salmon, tuna and cod are also good sources as are chicken and turkey.
Plant-based sources of creatine include mushrooms, tempeh, and quinoa, but the amount of creatine in these foods is significantly lower compared to animal-based sources.
Creatine supplementation may be particularly beneficial for vegans and vegetarians who may have lower levels of creatine in their bodies due to their dietary restrictions.
There’s also evidence that creatine has cognitive benefits for vegan/vegetarians.
Rae (2003) studied 45 young adult vegetarians and found that supplementation had a significant effect on working memory and intelligence.
What’s the benefit of taking creatine as a supplement?
Here are some benefits of taking creatine supplementation:
- Increases muscle strength and power
Creatine supplementation has been shown to increase muscle strength and power, particularly during high-intensity exercises such as weightlifting and sprinting.
This can result in improved performance and faster muscle growth.
- Enhances muscle endurance
In addition to increasing muscle strength, creatine also helps to boost muscle endurance.
This allows you to perform more reps and sets during your workouts, leading to greater gains in muscle mass and strength.
- Improves cognitive function
Studies have also shown that creatine supplementation can improve cognitive function, particularly in tasks that require short bursts of intense mental effort.
This makes it a great supplement for athletes, as well as students, professionals, and anyone looking to improve their focus and productivity.
- Supports hydration and recovery
Creatine also helps to support hydration and recovery, which is crucial for optimal performance and preventing injury.
When taken consistently, it can help to improve hydration levels and reduce muscle damage, allowing you to recover more quickly from workouts.
What type of creatine should I take and what dose?
Creatine monohydrate has been the most researched and proven to be the most effective in improving strength, power and lean muscle.
It is also cheap and readily available to purchase.
As for dosage, the most commonly recommended amount is to take 3-5 grams of creatine monohydrate per day.
Wider health benefits
Evidence is increasingly indicating that creatine supplementation can offer various benefits for older individuals, such as reducing bone loss, enhancing muscle mass and strength, and improving overall health.
Moreover, there is emerging evidence that creatine may assist in managing diabetes, non-alcoholic fatty liver disease, and mood, although further research is needed to confirm these potential benefits.
Note:
It’s important to note that while creatine is considered safe, it’s important to talk to your doctor before starting any new supplement regimen, especially if you have any underlying health conditions.
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