5 good reasons why you should not give up creatine!
Creatine is a natural amino acid derivative that is formed in the muscles. It is also found in many foods such as meat and fish. It is a popular supplement among athletes as it can improve physical performance. However, there are also some potential health benefits to be aware of. One of the main benefits is that it can increase physical performance and it is often taken by athletes to increase their endurance and strength. One study showed that it can improve physical performance during short, intense workouts. However, most of these studies were conducted with men, so more research is needed to see if these results can be applied to women.
1. Can help with muscle cramps
There are many people who claim that creatine helps with muscle cramps. We looked at the research to find out if it actually has an effect. There is some research that shows that creatine can help with muscle cramps. One study looked at 40 people with leg cramps. Half of the group took creatine while the other half received a placebo. The results showed that the creatine group had fewer cramps than the placebo group.
In another study, 24 people with cramps in their arms were examined. Half of the group took creatine, while the other half received a placebo. Again, the creatine group suffered less from cramps than the placebo group. However, these studies are relatively small and more research is needed to make sure it actually helps with muscle cramps. However, if you suffer from cramps and are looking for a natural treatment, creatine could be a good choice.
2. improves brain function
A study with 48 students at Maastricht University in the Netherlands has shown that creatine improves cognitive abilities. The study divided the students into two groups: One group took creatine while the other took a placebo. Both groups had to take different cognitive tests afterwards. The results showed that the students who took creatine scored significantly better than the students who took the placebo. So there is evidence that it can improve memory. However, this study is still relatively small and more research is needed to make sure this is actually the case. However, if you are interested, it might be worth trying creatine.
3. greater increase in strength
Creatine supports your strength increase and helps you do more reps and sets. It increases muscle strength and endurance, so you can train more intensively and for longer.
To explain the process, you first need to understand what creatine is in the first place and what function it has in the body. Creatine is an amino acid that occurs naturally in muscle tissue and is involved in the production of ATP (adenosine triphosphate). ATP is considered the body's "energy currency" and provides the energy for all physical activities. The more ATP there is, the longer the body can work, or more precisely, train. Supplementing with creatine increases the KreATP level in the blood. The result is that more ATP can be produced and, as a result, you can train or work longer before fatigue sets in. In summary, the higher the KreATP level in the blood, the higher a person's performance.
4. may help burn fat
Fat burning is a complex biochemical process that is influenced by many factors. However, creatine can actually help speed up this process. One study investigated whether creatine can increase fat burning in overweight people. Participants took either creatine supplementation or a placebo and then did three exercise sessions a week for six weeks. The results showed that the creatine group was able to burn more fat than the placebo group.
Other studies have also shown that it can increase fat burning. In one study, men were given creatine supplementation for six weeks. The results showed that the creatine group lost more body fat than the placebo group. However, it is still unclear how exactly it helps burn fat. It is thought that creatine increases the production of ATP (adenosine triphosphate), which in turn stimulates metabolism, helping to burn fat. However, more research is needed to confirm this theory.
So, overall, it does seem to be able to help burn fat. However, more research is needed to understand exactly how it works.
5. Helps build muscle
A study has shown that creatine can increase muscle mass in older adults. The participants took 5 grams of creatine daily and found after eight weeks that their muscle mass had increased by 2 kilograms. The study also showed that it increased the participants' strength and endurance. Another study looked at the effects of creatine in adolescents aged 11-14. The participants took 3 grams of creatine daily and after six weeks found that their muscle mass had increased by 1 kilogram. The study also showed that creatine increased the participants' strength.
Side effects
However, there are also some side effects that one should be aware of. For example, it can cause digestive problems. One study showed that about a third of people who took creatine suffered from digestive problems. These problems included bloating and diarrhoea. Headaches and fatigue were also reported. If you notice side effects, you should talk to your doctor. People with cardiovascular disease should consult their doctor before taking creatine.
Overall, creatine appears to be a safe supplement and may offer some potential health benefits.
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If you have further questions on this topic, you are welcome to book a consultation or one of our Nutrition Packages.
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