19/05/2023
Here are 3 reasons on why you should be taking CREATINE!
1. Improved Physical Performance:
Numerous studies have demonstrated that creatine supplementation can enhance physical performance, particularly during high-intensity, short-duration activities. Creatine is involved in the production of adenosine triphosphate (ATP), the primary energy source for muscle contractions. By increasing muscle creatine stores, creatine supplementation can enhance ATP production and improve performance in activities like weightlifting, sprinting, and jumping. A meta-analysis of 22 studies found that creatine supplementation increased muscle strength by an average of 8% and exercise performance by 14% compared to a placebo group (Rawson et al., 2003).
2. Increased Muscle Mass and Strength:
Creatine supplementation has been shown to promote gains in muscle mass and strength, particularly when combined with resistance training. Creatine enhances muscle protein synthesis, increases water content in muscle cells, and improves muscle fiber size and density. A study published in the Journal of Strength and Conditioning Research found that participants who supplemented with creatine during an 8-week resistance training program gained significantly more muscle mass and strength compared to those taking a placebo (Bemben et al., 2011).
3. Cognitive Benefits:
Emerging research suggests that creatine supplementation may have cognitive benefits, particularly in tasks that require short-term memory and processing speed. The brain also relies on ATP for energy, and creatine supplementation can enhance ATP availability, potentially improving cognitive performance. A meta-analysis of 24 studies found that creatine supplementation had a significant positive effect on cognitive tasks, including working memory and intelligence/reasoning tasks (Rae et al., 2003).
