Creatine Monohydrate: Effects on Strength, Endurance & Recovery
From a professional athlete, to a body builder, or even elderly citizen, creatine can be beneficial in so many ways.
By increasing your body’s ability to produce ATP, creatine can improve physical performance and recovery.
One area in which creatine is widely discussed is in relation to athletic performance. As a previous collegiate athlete, I wish I knew the information I know now about creatine and the benefits it has on athlete performance. Who doesn’t want a competitive edge over their competition? Creatine has the ability to do that safely and legally, but only 20-30% of athletes across various sports take the supplement. Creatine can improve strength and power by increasing the availability of ATP, creatine can help athletes perform more reps or sets, lift heavier weights, or exert more force in short intervals, all of which contribute to greater strength and power output.
Furthermore, creatine has shown to enhance muscle mass by increasing water retention within the muscle cells, making muscles appear fuller. Over time, this can lead to muscle growth, especially when combined with resistance training. Water retention has also been proven to delay fatigue and allow quicker recovery time between intense bouts of execration.
This is very important for sports that require powerful and quick movements within seconds. Every athlete wishes to be bigger, faster, stronger and creatine can get you there through the right dosage and training program.
However, I feel it is important to understand the benefits of creatine for all people, even those who may not identify as an athlete. As a physical therapy professional, we seek out advantages to better our clients so they recover faster and live a healthier life, and creatine is one way to do so.
Newer research suggests that creatine can help preserve muscle and improve muscle regeneration, which is a benefit for post-surgical patients who often experience muscle atrophy. Patients experience muscle atrophy and weakness post-surgery due to reduced physical activity and the normal healing process. The additional water retention in the muscle cells caused from creatine consumption can create an environment that helps reduce protein breakdown and promotes protein synthesis to increase muscle regeneration.
Furthermore, the extra ATP that is available within the muscles kickstarts muscular repair and regeneration. When muscles are injured, they require energy to rebuild fibers and repair tissue damage, creatine can help ensure that energy is readily available.
Although research related to the use of creatine to assist with brain function during concussion recovery is relatively fresh, there is convincing evidence to show a positive correlation between the two. Creatine has shown to have neuroprotective properties, meaning creatine can protect brain neurons against damage from oxidative stress and inflammation. By stabilizing cell membranes and reducing damage caused by free radicals, creatine may help reduce the long-term impact of concussions.
Additionally, creatine has shown to enhance cognitive function, particularly in tasks that require short bursts of intense mental focus, which is beneficial for sports that require quick reflexes.
Lastly, creatine has been proven to reduce inflammation within the body and this could help limit the inflammatory damage to the brain after a concussion. The research for this topic is in the early stages, but anyone considering supplementation for concussion recovery should consult with a healthcare provider to ensure it’s appropriate for their individual needs and health condition.
All in all, I hope this gave you a greater insight on creatine and how this can benefit your overall health and athletic performance.
– Austin Clemetson