6 Reasons You Should Be Taking Creatine

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Over the last couple of decades, creatine has become a supplement staple for guys looking to build strength and lean muscle mass. At the very least, you’ve probably seen guys around the gym taking creatine in the form of powder, capsules, or as part of a pre-made shake.

But while creatine’s popularity endures, lots of guys are still skeptical of its benefits, or at least unfamiliar with what creatine has to offer. The short answer: Plenty. Here are six reasons you should consider adding creatine to your daily supplement regimen.

1. Supercharge strength

Are you trying to build strength but find you’re not getting any stronger? Are you afraid you’ve peaked? If so, creatine might be able to boost you to the next level. Consuming creatine can help your muscles build phospocreatine, which gives you the ability to perform better at shorter, intense, strength-building exercises, according to a California study. If your gym time consists of many explosive, heavy lifts with fewer rep counts, consider taking a creatine supplement, or eat foods higher in creatine such as pork, salmon, tuna, and beef. 

2. Hasten reaction time

Sometimes all it takes to succeed in life is a good start. While that may not be true in politics, it could certainly help you in the world of sports. Italian researchers discovered that jumpers and sprinters who took creatine supplements significantly improved the first 30 seconds of their performance by roughly 10%. If seconds matter, or if you’re just looking to gain the early advantage against your buddies on the courts, a creatine shake could prove to be a difference-maker.

3. Elevate testosterone

Unfortunately, once you reach your thirties, it’s common for your testosterone levels to decline. You may experience a decrease in energy, endurance, strength, mental sharpness, and sex drive. One solution is testosterone replacement therapy, such as injections or a daily patch, but there are loads of shaky health consequences. Something else you can try is creatine. Following a 10-week resistance training program, participants who took a daily creatine supplement significantly increased their resting testosterone levels, according to a New Jersey study. If you’re concerned about your testosterone levels, ask your doctor to set up a blood test.

4. Boost mental sharpness

Besides its improvements on physical performanc, creatine has also been shown to improve mental acuity. Australian researchersPDF downloadPDF download gave 45 study participants five grams of creatine supplements daily for a six-week period, and found many of the participants processed information more quickly and demonstrated improved memory.

5. Enhance productivity

Creatine may help improve your productivity, according to British researchersPDF download. Kayakers who received creatine supplementation were able to get significantly more work done in their paddling, suggesting creatine provides a performance boost for physical activity. Whether you’re paddling in a kayak, working at home, or hitting the iron in the gym, if you want to make the most of your time, consider following this study’s example and supplement with creatine.

6. Maximize muscle growth

Consuming protein is critical for muscle growth—you probably already knew that. But creatine can help too, according to Washington State University researchers. Their study determined that people who supplemented workouts with creatine were able to gain significant muscle mass and strength in myogenic satellite cells, which are important in the regeneration and overall maintenance of skeletal muscle.

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