Creatine does much more than just build muscle. Discover the lesser known effects of taking creatine. Not only does creatine help with fat loss but there are also many beneficial cognitive, inflammatory, and overall health benefits.
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When you take creatine many biological changes begin to happen inside your body. It’s most well-known for being a nutritional supplement used to increase muscle mass and strength, but there are many other benefits, uses, and effects that occur after taking creatine. It’s already naturally produced in the human body from the amino acids, glycine, and arginine, which are found in many common foods including red meat and fish, but supplementing with creatine does more than most people think. So that’s why today I want to go over 10 things that most people don’t know and don’t tell you about creatine.
And the first lesser-known fact is that creatine can actually improve your cognitive function. So counter to the phrase all brawns and no brains, taking creatine can actually help improve both the function of your brain and your muscles. Research has proven that although creatine is primarily used as a bodybuilding supplement it can also have very positive effects on your cognitive function. For example, a study from the University of Sydney found that creatine supplementation improved the cognitive function of elderly individuals, both mentally and physically. The researchers found that this was achieved through an increase in brain energy metabolism and an improvement in memory. Other studies also have found similar effects. Take for example another study that showed that short-term creatine supplementation can lead to an improvement in cognitive tasks such as memory, reasoning, and intelligence. This suggests that creatine supplementation could potentially have a range of beneficial effects on cognitive performance for people of all different ages. Some studies have also demonstrated that creatine supplementation can have positive effects on other aspects of mental health, such as reducing stress and anxiety and even improving mood and sleep quality. This is likely due to the supplement’s ability to help the body produce more energy, which can directly improve overall well-being.
Another thing that creatine can do is it can help improve bone health. This is due to its ability to increase muscle mass, which can in turn lead to an increase in bone density. Research has shown that taking creatine can lead to an increase in bone mineral content, which is important for bone health and strength. One of the ways it provides this benefit is by increasing calcium absorption and protein synthesis. Both of these are important for strong bones. Everyone loses bone density as they age. One of the best activities that you can do to maintain good bone density is to lift weights. When you lift weights your bones are put under direct pressure from the weights you are lifting and also they experience tension from your muscle tendons pulling on the bones. This results in adaptations that make your bones thicker and stronger. And creatine is surprisingly able to assist with this process of developing bone density and reducing the risk of osteoporosis and osteopenia.
Another fact that most people don’t know is that creatine has been linked to a reduction in inflammation. This is due to its ability to reduce the production of certain pro-inflammatory cytokines such as tumor necrosis factor alpha and interleukin-6. Research has also shown that supplementing with creatine can reduce the markers of oxidative stress, which is beneficial for reducing inflammation. One of the ways that it does this is by reducing the activity of the enzyme cyclooxygenase. It has also been shown to reduce inflammatory markers, such as leukotrienes and prostaglandins. These hormones are produced in response to injury or infection. By supplementing with creatine you can reduce the production of these hormones and reduce inflammation. It’s also worth mentioning that creatine can help with cellular antioxidant activity and with the process of discarding free radicals. All of this can help reduce the risk of chronic diseases that are associated with inflammation such as cardiovascular disease, diabetes, cancer, and Alzheimer’s.
This actually brings me to my next point Creatine can help reduce muscle soreness and fatigue. This is due to creatine’s ability to increase the production of phosphocreatine, which helps delay fatigue by providing the muscles with more energy. It assists in the formation of adenosine triphosphate also known as (ATP). Atp is the key molecule that your cells use for energy and it constantly has to be resynthesized within your body. Creatine increases Phosphocreatine..
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