If you're an athlete or fitness enthusiast, you've probably heard of creatine monohydrate. This popular dietary supplement is known for its ability to enhance athletic performance and increase muscle mass. But what exactly is creatine monohydrate, and how does it work?
Creatine is a naturally occurring compound found in the body, mainly in muscle cells. It plays a crucial role in providing energy to the muscles during high-intensity exercise. Creatine monohydrate is a synthetic form of creatine that is commonly used as a supplement to improve athletic performance and promote muscle growth.
BENEFITS OF CREATINE:
Creatine monohydrate is a popular dietary supplement used by athletes and fitness enthusiasts to improve their performance and muscle mass. Here are some of the benefits of creatine monohydrate for athletic performance and general health:
Increased muscle strength and power: Creatine monohydrate is one of the most researched supplements and has consistently shown to increase muscle strength and power, especially in short-duration, high-intensity activities like weightlifting and sprinting.
Improved muscle recovery: Creatine monohydrate can also aid in muscle recovery after intense exercise. It helps replenish ATP stores in the muscles, which can help reduce muscle soreness and fatigue.
Increased lean muscle mass: Creatine monohydrate can help increase lean muscle mass, especially when combined with resistance training.
Improved cognitive function: Studies have shown that creatine monohydrate may have a positive impact on cognitive function, including memory and attention span.
Reduced risk of neurological diseases: Creatine monohydrate may also have neuroprotective properties and has been studied as a potential treatment for neurological diseases such as Parkinson's and Alzheimer's.
Improved bone health: Research suggests that creatine monohydrate supplementation may improve bone health, especially in older adults.
Creatine and fat-loss:
While creatine monohydrate is typically associated with improving athletic performance and increasing muscle mass, it may also have potential benefits for fat loss. Studies have shown that creatine monohydrate supplementation can increase resting metabolic rate and improve body composition by reducing body fat and increasing lean muscle mass. This can lead to a decrease in overall body weight and a more toned physique. However, it's important to note that creatine monohydrate alone is not a magic weight loss solution and should be used in combination with a healthy diet and regular exercise. Additionally, the effects of creatine monohydrate on fat loss may vary depending on the individual and the dosage used. If you're interested in using creatine monohydrate for fat loss, it's always a good idea to consult with a healthcare professional first.
One study that supports the potential benefits of creatine monohydrate for fat loss is a 12-week randomized, double-blind, placebo-controlled trial conducted by Chilibeck et al. (2005). The study found that creatine supplementation combined with resistance training resulted in a greater decrease in body fat percentage compared to resistance training alone. The creatine group also showed a greater increase in lean body mass and a greater decrease in waist circumference. However, the study did not find any significant differences in overall body weight between the two groups. *(7)
Creatine and its role in Increased energy during excersise:
The role of creatine in energy production stems from its involvement in the phosphocreatine (PCr) system. This system is a key component of the ATP-PCr energy system utilized by the body during brief, high-intensity activities like weightlifting or sprinting. The PCr system works by providing a rapid source of energy for muscle contraction through the breakdown of phosphocreatine into creatine and phosphate. This reaction releases energy that is used to resynthesize ATP, which is the primary energy source for muscle contraction.
During high-intensity exercise, the demand for ATP can exceed the body's ability to produce it through other metabolic pathways. This is where the PCr system comes in, as it provides a rapid source of energy for ATP resynthesis. The phosphorus creatine cycle allows for the rapid recycling of ATP, which can help to maintain energy levels during short bouts of high-intensity exercise.
The phosphorus creatine cycle involves the conversion of ATP to ADP, which releases energy that is used to resynthesize PCr from creatine and phosphate. When ATP levels begin to decrease during high-intensity exercise, the PCr system can rapidly provide energy to resynthesize ATP, allowing for continued muscle contraction. Overall, the phosphorus creatine cycle plays an important role in energy metabolism during short, high-intensity exercise. By providing a rapid source of energy for ATP resynthesis, the PCr system can help to maintain energy levels and delay fatigue during intense exercise bouts.
Creatine is one of the most versatile and popular sports supplements worldwide. It is one of the most researched sports nutrients, with countless studies backing up its benefits for athletic performance as well as other health benefits. Its ability to improve energy production and recovery opens the door for better, more effective workouts as well as allowing for high training volumes as well as the benefit of faster recovery. All of these prove its place as one the stables in most fitness enthusiast regimes.
It is important to note that while creatine monohydrate is generally considered safe, it may cause gastrointestinal discomfort, muscle cramps, and dehydration in some individuals. Always make sure to replenish fluid after exercise to avoid de-hydration.
Additionally, it is always recommended to consult with a healthcare professional before starting any new supplement regimen.
References
Rawson ES, Volek JS. Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance. J Strength Cond Res. 2003 Nov;17(4):822-831. doi: 10.1519/00124278-200311000-00002. PMID: 1463610.
Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94. doi: 10.1023/a:1022465203458. PMID: 12701816.
Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33. doi: 10.1186/1550-2783-9-33. PMID: 22817979; PMCID: PMC3407788.
Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double--blind, placebo--controlled, cross--over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50. doi: 10.1098/rspb.2003.2492. PMID: 14561278; PMCID: PMC1691485.
Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33. doi: 10.1186/1550-2783-9-33. PMID: 22817979; PMCID: PMC3407788.
Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and bone mineral density in older adults. Aging Clin Exp Res. 2017 Oct;29(5):819-825. doi: 10.1007/s40520-016-0696-5. Epub 2016 Nov 28. PMID: 27896680.
Chilibeck, P. D., Chrusch, M. J., Chad, K. E., Shawn Davison, K., & Burke, D. G. (2005). Creatine monohydrate and resistance training increase bone mineral content and density in older men. Journal of Nutrition, Health and Aging, 9(5), 352–353. https://doi.org/10.1007/bf02982767