Author: James O’Sullivan • Fact checked by: Gainful Registered Dietitians • July 4, 2022
If you’re looking to improve your athletic performance, you may have heard that creatine can help. Creatine is one of the most popular nutritional supplements on the market and is commonly used by athletes to increase muscle mass and boost athletic performance.
If you’re looking to increase muscle mass, lift heavier weights, or run faster, can creatine give you the energy you need?
If you’re looking to up the intensity of your workouts and increase your athletic performance, you’re going to need more energy.
Fortunately, that’s exactly what creatine provides your body, and this is a big part of what makes it such an effective workout supplement.
Creatine supplements can help increase the amount of creatine stored in the muscles, brain, kidneys, and liver. Your cells use creatine to create the energy molecule known as ATP, which is the major energy source for your cells that allows your body to carry out basic functions.
During a workout, your body breaks down ATP to produce energy to power you through. This process happens about every eight to ten seconds during high-intensity exercise.
The amount of time that you can perform at a high intensity varies depending on how quickly your body can produce ATP to replace what it has used. Your body generally burns through ATP faster than it can replenish it, but using creatine supplements can help.
Creatine supplements work to increase your body’s backup supply of creatine, allowing your body to produce moreATP for a longer period.
You may experience a boost of energy that allows you to push yourself further during your workout, plus you’ll be able to work out for longer. The energy boost you can get from creatine is different from caffeine because it occurs at a cellular level.
In addition to giving you energy, there are a number of other benefits associated with creatine supplementation.
Because creatine supplementation increases your body’s ability to produce ATP, it can also help significantly improve performance during high-intensity exercise.Studies have shown that creatine may boost athletic performance in the following ways:
One of the best things about creatine is that anyone can benefit from the use of creatine supplements, regardless of your fitness level. While some supplements only benefit those performing at a very high level, different forms of creatine can help you reach your fitness goals regardless of where you are currently.
A review of studies of creatine’s effect on performance found that the supplement can improve performance during high-intensity exercise by up to 15%.
Another unexpected benefit of creatine supplementation is that creatine may help support healthy blood sugar levels. It is believed that creatine helps lower blood sugar levels by increasing the function of a molecule called GLUT-4 that helps deliver glucose in the blood to the muscles.
The more quickly your body can remove glucose from your bloodstream, the healthier your blood sugar levels may be.
Astudy on the effects of creatine on blood sugar levels found that people who supplemented their diet with creatine and exercised had healthier blood sugar levels than people who only exercised. The study shows that creatine may help minimize risk factors associated with the development of certain conditions marked by difficulties controlling blood sugar levels.
It makes sense that creatine can be helpful in reducing feelings of fatigue and tiredness if it boosts your energy level.
Studies have found that creatine may aid fatigue resistance during workouts, allowing you to work out for a longer period without feeling overexerted.
Creatine might even be able to help you feel less tired and have more energy even when you’re sleep-deprived. It’s thought that creatine reduces symptoms of fatigue and tiredness by providing your brain cells with the fuel they need to produce ATP and increasing dopamine levels.
One of the most popular uses for creatine is increasing muscle mass. The supplement has been shown to be effective in muscle mass because it can increase the production of proteins that the body uses to create new muscle fibers. It may also boost muscle mass by increasing the levels of a hormone called IGF-1 that the body needs to create muscle.
Some people notice a small amount of weight gain after they start taking creatine, but fear not. This occurs because creatine can draw water into the cells of the muscles, increasing their volume. This boost in hydration may help fuel the muscles to get bigger quickly.
Creatine may also help lower levels of a protein called myostatin. Myostatin inhibits and even prevents muscle growth, so reducing its levels can help you add mass more quickly.
Studies support the effectiveness of creatine in building muscle mass. One studyfound that creatine supplementation helped people gain an average of 4.4 pounds more muscle after completing a 6-week training regimen compared to people who did not supplement with creatine.
In addition to helping build muscle mass, creatine supplementation also helps you build muscle more quickly.
While many supplements typically need to be taken for months in order to see results, creatine can help increase lean body weight and muscle size in as little as five to seven days as a result of increasing the water content in the muscles.
If you’re looking for a quick boost, creatine might be able to help.
This quick acceleration in muscle growth continues over time. Creatine increases signaling along biological pathways and helps to improve your performance. Numerousstudies have been conducted that show muscle mass increases in people taking creatine supplements at a more rapid rate than those who did not use the supplement.
Gainful Personalized Pre-Workout pairs creatine with BCAAs, l-citrulline, l-theanine, and beta alanine to support muscle function, performance, focus, and recovery.
Personalized Pre-Workout is formulated according to your desired workout intensity and length of recovery so that you can feel supported in achieving your fitness goals. We also offer a Creatine Performance Boost to help fuel your muscle strength, recovery, and performance.
Have you ever found that you struggle to do basic mental tasks when you’re tired, such as simple calculations, remembering directions, or writing?
It could be because your brain is lacking ATP. The brain requires a significant amount of energy in the form of ATP in order to perform difficult mental tasks, and without enough, even simple tasks can become difficult.
Creatine supplements increase the amount of creatine stored in the brain cells, which can then be used to produce ATP.Studies suggest that creatine can improve the function of the mitochondria (the powerhouses of the cell) and may increase dopamine levels, supporting a healthy mood.
Creatine supplementation may also help maintain daily cognitive function by reducing cell death by 25%, according to some studies.
People with reduced creatine stores, such as vegetarians and elderly people, might benefit from supplementing with creatine. Creatine supplementation may support memory and has even been shown to improve performance on intelligence scores in people who had low levels of creatine.
Creatine offers many benefits when taken as a supplement, including providing a boost of energy and improving athletic performance. Creatine may also be able to support brain health, and some evidence suggests that it can help slow the progression of neurological disease. Creatine supports rapid muscle growth and increased muscle mass.
Gainful Personalized Pre-Workout formulas contain creatine so you can make the most of your next gym session, ward off muscle cramps and dehydration, and achieve long-term gains. With l-theanine to enhance focus, BCAAs to support timely recovery, and beta alanine to support the intensity of your workout, Personalized Pre-Workout meets you where you are — and helps you take that next step forward. Our Creatine Performance Boost also contains 5 grams of Creatine per serving, meaning it can help you meet the daily recommended maintenance dose of 3-5 grams.
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