Creatine 101 | What Benefits Are You Missing Out On Right Now

In general, creatine can help maintain a continuous supply of energy to working muscles by keeping production up in working muscles.† But before we can understand how it works, we must understand how our body produces and uses energy. 

Energy Production Overview:

Carbohydrates are broken down into glucose during digestion, which is further broken into carbon dioxide and water, releasing energy in the form of ATP. ATP fuels muscle contractions but is stored in limited quantities in muscles, so as ATP depletes, physical performance can decline.†

When you supplement with creatine, it increases your muscles’ stores of creatine phosphate. During high-intensity exercises, creatine phosphate donates a phosphate molecule to ADP (adenosine diphosphate), converting it back into ATP. This process replenishes ATP levels, providing more energy for muscle contractions, which helps improve strength, endurance, and exercise performance.†

Over time, the increased ATP availability allows for more intense workouts, which can result in enhanced muscle growth and better overall performance.†

Creatine is widely recognized for its role in enhancing athletic performance and muscle growth, but its benefits go beyond just strength training. Here are some key advantages of creatine supplementation:

1. Improved Strength and Power Output:

Creatine is best known for boosting strength and power during short, high-intensity activities like weightlifting, sprinting, and explosive movements. By increasing the availability of ATP (adenosine triphosphate) in muscles, creatine enables you to perform more reps or lift heavier weights, leading to significant strength gains over time. Studies have shown that creatine supplementation can improve maximal strength and power output, particularly in resistance training.†

2. Enhanced Muscle Growth:

By facilitating greater workout intensity and volume, it indirectly promotes muscle hypertrophy (growth). When combined with regular strength training, creatine supplementation can lead to noticeable increases in lean muscle mass. This is partly due to creatine’s ability to increase water content in muscle cells, creating a favorable environment for protein synthesis and muscle repair. This increased hydration can also make muscles appear fuller.†

3. Accelerated Recovery:

Creatine enhances workout performance and aids in recovery after strenuous exercise. Supplementing with creatine can reduce muscle cell damage and inflammation, speeding up the recovery process between workouts. This allows athletes to train harder and more frequently without experiencing excessive soreness or fatigue.†

4. Increased Cell Hydration:

Creatine draws water into muscle cells, increasing cell volume or muscle “swelling.” While some mistake this for water retention, cellular hydration actually plays a vital role in muscle growth by enhancing nutrient delivery and metabolic efficiency. This hydration effect helps promote muscle repair and overall cell health, making it easier for the body to recover and grow.†

5. Reduction in Protein Breakdown:

It helps prevent muscle breakdown by reducing protein levels. It is called myostatin, and it can inhibit muscle growth. Lowering myostatin levels allows the body to build more muscle. Additionally, creatine reduces muscle protein degradation, preserving muscle mass and promoting growth, especially in individuals undergoing intense training.†

6. Boosted Exercise Performance:

Athletes who take creatine typically experience improvements in high-intensity exercise performance, including increased endurance during short-duration activities like sprinting and resistance training. This boost comes from creatine’s ability to replenish ATP stores quickly, allowing for sustained performance during repeated bouts of intense physical activity. Studies show that athletes using creatine outperform those who don’t in various types of sports.†

7. Support for Brain Health:

Recent research suggests that it may also have neuroprotective effects, improving cognitive function and protecting the brain from injury or degenerative conditions. Creatine supports brain health by replenishing ATP in brain cells, potentially aiding memory, focus, and mental clarity. Some studies indicate that supplementation can enhance cognitive performance, particularly in tasks requiring short-term memory or quick thinking.†

8. Improved Anaerobic Performance:

Creatine is especially effective for anaerobic activities, which rely on short bursts of energy. This includes activities like weightlifting, sprinting, and other explosive movements. Creatine enhances your body’s capacity for anaerobic energy production, allowing you to push harder in the gym and improve overall athletic output.†

9. Reduced Fatigue:

Improving the replenishment of ATP stores helps combat fatigue during both workouts and recovery periods. Athletes taking creatine report feeling less exhausted after strenuous sessions, which leads to better endurance over time. This reduction in fatigue allows you to perform more reps, train for longer periods, and sustain a higher level of intensity throughout your workouts.†

10. Potential Cardiovascular Benefits:

Some emerging studies suggest that creatine may have positive effects on cardiovascular health. Creatine can potentially reduce homocysteine levels, a compound linked to heart disease. While research in this area is still developing, creatine’s role in overall cellular energy production suggests it could contribute to heart health over time.†

It is important to note that these benefits may vary depending on individual factors such as diet, age, and level of physical activity.

This section will cover some of your most common questions about taking creatine!

Several myths and misconceptions about creatine have been circulating for years. Here are some of the most common myths surrounding creatine and truths:

• Creatine is a steroid: False! Creatine is a naturally occurring compound found in the body and foods, not a steroid. †
  

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• Creatine damages your kidneys: Research shows that creatine does not harm kidney function in healthy individuals when taken as recommended. †
  

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• Creatine causes bloating and weight gain: Initial water retention may occur, but it typically subsides after continued use. Weight gain from creatine is due to muscle growth, not fat. †
  

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• Creatine is only for bodybuilders: While popular with bodybuilders, creatine is beneficial for anyone engaging in strength training or high-intensity sports. †

Do not take more than the recommended amount. Pregnant or nursing mothers should not use it. Children under 18 should not use it either. Before using it, talk to your doctor if you are taking medication, have a medical condition, or are planning a medical procedure. If you experience adverse reactions, consult your doctor and stop using. Keep children and pets away from it. Do not use it if the packaging appears tampered with. Store it in a cool, dry place away from sunlight. Avoid excessive heat.

†Please note the intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog utilizes anecdotal information and available studies/reviews. While we aim to maintain and display accurate information, we can’t guarantee it represents the latest product formulation or information. Therefore, please visit the manufacturer’s website if you have any concerns. Also, the information above does not represent our views here at Same Day Supplements. Instead, these are the manufacturers’ and users’ views and information. Additionally, the Food and Drug Administration has not evaluated these statements. Finally, these products aim not to diagnose, treat, cure, or prevent disease or illness.