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It’s now being seen as a health supplement, and even a tool in the fight against fat gain. By supplementing with additional creatine, we can increase our muscle stores which can potentially give us more energy for our high-intensity bursts, and allow us to play longer and train harder. This regimented structure is best for serious athletes who have to peak in time for an event or competition.

Creatine has also shown to protect against brain injury and age-related cognitive decline. This is where you take a higher dosage of creatine for one week, which is designed to maximize the stores of creatine in your muscles. After the week of higher dosage, you can drop down to a maintenance dose.

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That ability to increase glucose transport into cells has brought it the attention of the medical community and recent research shows that supplementation can improve blood sugar control – a marker for diabetes risk – after a carb heavy meal. This is all good stuff, but to realise the full potential of creatine it’s crucial to step back and look at the bigger picture. The other 96% is recovery and health – here, creatine can be a real weapon in your arsenal.

• The benefits of creatine, proteins and fat burners are touted everywhere from forums to advertising murals in the gym changing room, but what actually are these supplements, what do they do and who can benefit from them?
• There have also been numerous studies exploring the effect of supplementing creatine with results showing benefits to recovery, anaerobic capacity and retention of muscle mass.
• Speed work is a staple of training, and creatine supplementation is particularly useful for improving performance in interval training.
• Creatine is a natural source of energy used by your muscles during physical activity, and, at a base-level, is not dissimilar from amino acids.
• Creatine is one of the most popular dietary supplements on the market today.

One I have heard for quite some time is it causes mood swings and is another form of a steroid. Anabolic steroids are synthetically produced to affect testosterone, and are illegal to purchase unless prescribed for medicinal use. Creatine is a legal supplement that can be purchased in just about any supplement market, and is not a banned from sport leagues like the NCAA.

Does Creatine Damage Your Kidneys & Liver?

Creatine may increase growth hormone production, and there is evidence that it can increase IGF-1 (a hormone that can help with muscle growth). It may also improve mood and reduce some of the symptoms of depression. There may be an effect on cholesterol as well as blood pressure, though the evidence is mixed.

Some research is currently focusing on whether stem cells can be turned into muscle cells and used to regenerate damaged muscle tissue. In people with Duchenne MD, corticosteroid medicine (steroids) has been shown to improve muscle strength and function for 6 months to 2 years, tvoysport and slow down the process of muscle weakening. If you are on any medicines that impair liver or renal function, you should avoid creatine supplements. Creatine can promote weight gain, but it’s more likely to be due to water retention or muscle development in the long run.

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Creatine has been shown to decrease the amount of muscle damage caused by an intense workout, which means faster recovery between sessions. Many supplement companies now offer flavoured versions of creatine powder; all you have to do is add water. For the unflavored, it is often advised to mix with a high-sugar drink (orange juice is commonly used) as this is supposed to speed up absorption. Even in 1998, six years later, the press was still reporting on creatine as if it were a dangerous supplement that should be avoided.

Energy production and creatine

You see, if you were to cease using creatine your body would immediately flush this water from your muscle cells. Before we move on, it’s also worth knowing that because creatine forces water into muscle cells, you should make an effort to drink more H2O in order to keep the rest of your body hydrated. The study found a DHT increase of 56% following the first week of a creatine supplement regimen where the rugby players were creatine-loading. For the following 2 weeks after when the athletes tapered down their creatine intake to maintenance levels, the DHT amount in the rugby players’ blood remained 40% above baseline.

With some studies showing strength gains of up to 45% I can totally understand why it often gets this label. Well, with creatine supplementation you’ll be able to lift heavier weights, and you’ll be able to perform more reps, too. And you’re in good hands, too, because as well as being the best-selling bodybuilding supplement of all time, creatine is also the most well-researched! There’s literally DECADES of academic research showing us how it can be applied to bodybuilding programs for best results.