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💪 The hidden benefits of creatine

💪 The hidden benefits of creatine

Dive into the science behind creatine and its many benefits.

HealthHack
May 12, 2024

Happy Sunday!

Today, we’re checking out creatine and its diverse health benefits.

📊 HealthHack Poll of the Week 📊

Last week, we asked how much you knew about B vitamins and their health impacts, and the most votes went to:

I'm aware they're good for me, but that's about it 🤷

With today’s deep dive on creatine, we’d love to know:

Have you ever used creatine as part of your health and wellness routine?

Cast your vote for your top choice, and drop a comment in the “Additional Feedback” box on the poll page to share more!

💪 Unlocking the Full Power of Creatine 🧠

Creatine is a popular supplement among athletes and fitness enthusiasts for its benefits on physical performance in high-intensity activities.

But in addition to aiding performance, recent research suggests its benefits may extend into the realm of cognitive performance, too.

Today, we explore how creatine fuels muscle growth, supports cognitive function, and could be a worthwhile addition to your wellness regimen.

First, what is creatine and how does it work?

Found naturally in muscle cells, creatine is a key player in energy production, especially during high-intensity, short-duration exercises like sprinting or lifting weights.

It helps regenerate ATP, the molecule that fuels cellular activities, and supplementing with creatine increases the phosphocreatine stores in your muscles.

The result? An enhanced ability to produce energy rapidly and improve cellular function.

Fortunately, it’s also one of the most well-researched supplements, giving us lots of insights into its effectiveness and benefits.

What’s the best kind, and is it safe?

While there are several forms of creatine, creatine monohydrate is the most well-studied and well-absorbed form, and widely recognized for its benefits.

A substantial body of evidence supports the use of creatine monohydrate for improving sport performance and muscle growth while being safe when used properly.

When search for a good brand, make sure to look for:

Single ingredient supplements
Creatine monohydrate, specifically
3rd party tested

Research also supports creatine's safety when used as directed with appropriate doses.

Most healthy people can take creatine long-term without negative effects, though it’s always recommended to consult with a healthcare provider to tailor guidance to personal health conditions and needs.

What are the physical benefits of creatine?

Creatine is known for helping to increase the amount of energy muscle-cells generate during exercise, by supporting cellular energy production.

Additionally, it has documented benefits for helping improve muscle growth, strength, and performance…

And can even help reduce the risk of physical injury.

Research even suggests that vegetarians and vegans are more likely to experience stronger benefits from creatine supplementation!

Creatine supplementation has also been shown to support cognitive performance.

Creatine has been shown to help reduce mental fatigue, protect brain function, and slow mental signs of aging.

The studied brain health benefits include:

Improved mood
Lower risk of depression
Improved memory
May play a beneficial role in diseases like Parkinson’s and Alzheimer’s
Potentially speeds up recovery for mild brain injuries

These brain benefits are especially pronounced in situations of sleep deprivation or high-stress.

One recent study found that a single high dose of creatine can boost brain power for up to 9 hours in sleep-deprived people…

Helping to offset the negative effects of sleep deprivation, by boosting memory and processing speed.

What is the recommended dosage to achieve optimum health benefits?

For the majority of people looking to enhance athletic performance and muscle growth, a daily intake of 3-5 grams appears to be sufficient.

It can be taken with or without food, but may be absorbed more effectively with a carbohydrate or protein-based meal due to the related spike in insulin.

Some people choose to do a loading phase, which can help to saturate your muscles' creatine stores faster.

The loading phase typically involves taking about 20 grams of creatine, spread into four 5-gram doses, for 5–7 days.

After this loading phase, a daily intake of 3–5 grams of creatine is sufficient to maintain high levels of muscle creatine.

In conclusion…

Creatine supplementation may be beneficial for many people:

Athletes looking to improve performance in high-intensity, short-duration activities like sprinting and weightlifting.
People who weight-train, looking to increase muscle mass and strength.
Older adults interested in enhancing strength, improving daily function, and reducing the risk of falls.
Vegetarians and vegans who may have lower natural creatine stores due to not consuming meat, which is a primary natural dietary source.

To your strength and vitality! 🥂