For you to have stumbled upon this page we figure that you already know a little about this amazing supplement. For that reason this article will just focus on the findings in some of the studies conducted. By the end of this article you should be mightily impressed.

Proper supplementation is important and this is a fact that those involved in the body/strength training world, both trainers and athletes are aware of. It would be unwise for anybody to put anything in his or her body blindly without first weighing on their benefits and risks. This is why so many medical studies have taken place for creatine over the years.

picture of how creatine looks in powder form

Creatine is one of the more effective supplements to hit the market. However, it is a product not without its share of controversy. Some people believe that it is actually harmful. This stuff is among the most researched supplements in the history of sports nutrition, with over 200 studies being conducted over the last decade. However, since then, it has been found to be one of the supplements that are safer to take if used correctly. The scientific community has recognized it as a product that guarantees to enhance strength and improve muscle size. Its effectiveness is now undeniable.

The following are the benefits associated with the use of creatine:

1. High Intensity Work

Creatine improves the body’s capacity for high intensity work performance.

2. Augments Recovery

It helps to promote complete recovery from intense workout.

3. Increases Anaerobic Capacity

In an impressive study by researchers led by Ziegenfuss, it was established that creatine loading over just three days improved the muscle volume as well as cycle sprint performance in leading power athletes significantly.

4. Increases Muscle Volume

Creatine has a component that causes muscles to expand giving a person a more heavily muscled appearance. Apart from that, it acts as a stimulus for protein synthesis. Those who begin creatine supplementation usually report added weight of up to six pounds in the first few weeks.

5. Improves Performance and Muscle Mass Status in Vegetarians

Vegetarians are normally a group that has lower creatine levels compared to their meat-eating equivalents. Creatine has been found to improve performance and the muscle status in vegetarians. A study revealed that vegetarians are more responsive to creatine supplementation.

6. May Lessen Sarcopaenia (Age Related Muscle Loss)

As we age, the production of anabolic (muscle building) hormones like testosterone, growth hormone and the insulin like growth factors deteriorate naturally. This leads to a natural tendency for those ageing to gradually losing muscle mass. As such, the effects of age related muscle deterioration might be offset by creatine supplementation into older adulthood. But it should be combined with a strength training regime.

picture of how creatine actually works

7. Enhances Bone Regeneration (Healing)

A research conducted by Gerbin and his team at the Institute of cell biology in Switzerland established that creatine can be used effectively either as an adjuvant treatment for bone fracture healing or for osteoporosis therapy. Their in-vivo study led them to conclude that the supplement considerably improved alkaline phosphate’s activity.

8. Enhances Methylation

Supplementing creatine will reduce the drain on the liver and kidneys as well as ease the need for the body to synthesize creatine from amino acids. This will enhance methylation status.

9. Improves Glucose Tolerance

Creatine has been shown to improve glucose tolerance. As such, it might be helpful in battling with diabetes.

Apart from bodybuilders and strength athletes, the ageing population, people with naturally lower levels of creatine (like vegetarians) and those who suffer from neurodegenerative disease. are most likely to experience the positive effects of creatine.

10. Improves Brain Function

Creatine has been found to be a very important neuroprotectant. It can help memory and concentration skills.

As you can see Creatine is a pretty amazing supplement. What is also amazing is that it’s unbelievably cheap. This is probably the cheapest supplement on the market, yet it may be the most effective. Supplementing this sounds like a no brainer to us.