Unlocking the Power of Creatine
In the ever-evolving world of fitness and sports supplementation, few substances have garnered as much attention and acclaim as creatine. For decades, athletes, bodybuilders, and fitness enthusiasts alike have turned to creatine for its purported ability to enhance performance and strength, increase muscle mass, and improve overall athletic prowess. More recently, research has uncovered the potential benefits in cognitive function, aging and brain health.
What is Creatine?
Creatine is a naturally occurring compound found in small amounts in various foods, such as red meat and fish, and synthesized by the body in the liver, kidneys, and pancreas. It plays a crucial role in the production of adenosine triphosphate (ATP), the primary energy currency of cells, particularly during short bursts of intense physical activity.
Supplementation with creatine typically involves consuming creatine monohydrate, the most researched and widely used form of creatine. Once ingested, creatine is transported to the muscles, where it is stored as phosphocreatine, a high-energy compound that can rapidly replenish ATP stores during high-intensity exercise.
Research shows that women on average have 70-80% less muscle creatine as compared to men, usually due to changes in dietary intake, so supplementation can be key! “Creatine is one of my favorite supplements for strength and power. You see benefits within a few short weeks of supplementation,” says Boulder Athletics’ Coach Sara, MS and CISSN.
Supplementation Benefits
Physical Functions and Aging
Improved Strength and Power - Studies have demonstrated that creatine supplementation can significantly increase strength and power output during resistance training and high-intensity activities by enhancing the body's ability to regenerate ATP, creatine enables athletes to push harder, lift heavier, and perform better overall.
Increased Muscle Mass - Creatine supplementation has been shown to promote muscle growth by stimulating protein synthesis and cell volumization, leading to greater muscle fullness, size, and definition. Supplementation has been shown to attenuate age-related muscle loss, improve muscle quality, and enhance physical performance in older adults, thereby supporting overall mobility and functional independence.
Enhanced Exercise Performance - Whether you're a sprinter, weightlifter, or endurance athlete, creatine supplementation can benefit performance across a range of activities by providing a readily available source of energy for muscles. Creatine delays fatigue, improves anaerobic capacity, and supports faster recovery between bouts of exercise.
Bone Health - Preliminary evidence suggests that creatine supplementation may have beneficial effects on bone health by stimulating bone formation, increasing bone density, and reducing the risk of osteoporosis. These effects could help mitigate age-related declines in bone mass and strength, thereby reducing the risk of fractures and improving overall quality of life.
Cognitive Functions
ATP Regeneration - ATP is the primary energy currency of cells, including those in the brain. By replenishing ATP stores, creatine may support energy-dependent processes involved in cognitive function, such as neurotransmitter release, synaptic transmission, and neuronal signaling.
Neuroprotection - Creatine exhibits antioxidant properties and may help mitigate oxidative stress and inflammation in the brain, both of which are implicated in neurodegenerative diseases and age-related cognitive decline. Additionally, creatine's ability to maintain cellular energy levels could protect neurons from damage and promote overall brain health. While more studies are needed to fully understand these effects, preliminary evidence is promising, especially in patients with Parkinson’s or Alzheimer’s.
Memory and Learning - Some studies suggest that creatine supplementation may enhance certain aspects of memory and cognitive performance, such as working memory, spatial memory, and executive function. These effects are thought to stem from creatine's role in supporting neuronal energy metabolism and neuroplasticity.
What and When to Take?
At Boulder Athletics, we love the new Ascent Clean Creatine because it is made exclusively with Creapure Creatine Monohydrate, the gold standard in creatine monohydrate. Creapure is considered the purest creatine monohydrate on the market and is the preferred creatine for many strength, speed & endurance athletes. Ascent Clean Creatine offers athletes the flexibility to seamlessly integrate it into their daily routines at any time of the day - before an intense workout, during post-training recovery, or as part of a regular supplement regimen. It is also designed for athletes at all levels, empowering us to unlock our full potential.
Creatine is a versatile and effective supplement with a myriad of benefits for athletes and fitness enthusiasts alike. From boosting strength and power to supporting muscle growth and recovery, creatine has earned its reputation as one of the most researched and proven performance enhancers on the market. By understanding the science behind creatine and implementing strategic supplementation strategies, you can optimize your performance, take your training to the next level, and help you achieve your fitness goals.