02/10/2025
Creatine is one of the most widely studied and effective supplements for improving physical performance and has some potential cognitive benefits too. Itβs a naturally occurring compound stored in your muscles (and brain) and used to produce energy quickly.
Hereβs why creatine is beneficial:
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β‘ 1. Boosts Energy Production
β’ Creatine helps regenerate ATP (adenosine triphosphate), the bodyβs main energy currency.
β’ This means during short bursts of high-intensity exercise (like sprinting, weightlifting, martial arts), your muscles can work harder and longer.
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ποΈ 2. Improves Exercise Performance
β’ Increases strength and power output.
β’ Helps with high-intensity, explosive movements.
β’ Can improve training volume (you can do more reps or sets).
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πͺ 3. Supports Muscle Growth
β’ Enhances training performance, leading to greater muscle gains over time.
β’ Draws water into muscle cells, which may help stimulate muscle protein synthesis.
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π 4. Aids Recovery
β’ May reduce muscle cell damage and inflammation after intense exercise.
β’ Helps speed up recovery between sessions.
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π§ 5. Potential Brain Benefits
β’ The brain also uses ATP for energy, and creatine may support mental performance under stress, sleep deprivation, or fatigue.
β’ Some studies suggest it could help with memory and cognition, though more research is ongoing.
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Safety
β’ Well-researched, generally safe for healthy adults when taken at recommended doses (3β5 g per day after an optional loading phase).
β’ Main side effect is mild water retention in muscles (not harmful).
β’ People with kidney problems should consult a doctor before using it.
