54 AUGUST 201 7 | ironmanmagazine.com
Commonly sold in the form of creatine monohydrate, creatine
is an amino acid that occurs naturally in the body. It’s made
in the liver, kidneys and pancreas to provide energy to cells in
our muscles and other parts of our bodies.
Of course, creatine is popular among athletes for its energy-
boosting and mass-building effects, but it offers numerous
other benefits for healthy people, as well as for those suffering
from certain illnesses. Creatine has also been shown not to
degrade after ingestion. It’s used by either the body’s muscles
or excreted in urine and has also been shown to have no
medically significant reported side effects.
Because of its positive effects, creatine is quite popular and
consumed as a supplement in the form of energy bars, tab-
lets, powders and drink mixes. It’s widely available at health
and nutrition shops, as well as drug stores and grocery stores.
Now that you know some basics about creatine, you might be
wondering: Is it worth all the hype? The reality is that creatine
does more than just boost energy in your muscles. It can pos-
itively affect your mental energy and your overall bodily func-
tion. Researchers have taken an interest in this compound
and have discovered some fascinating ways that creatine
can be used to improve health. What follows are some of the
most important creatine health benefit discoveries.
- Increase Energy
Adenosine triphosphate (ATP) is a significant chemical com-
pound that powers the cells in your body – especially your
muscles. According to a study published in the Journal of
the International Society of Sports Nutrition, higher levels of
creatine are associated with more rapid regeneration of ATP.
That’s beneficial in numerous ways, the first of which being
that, because ATP is the compound that powers muscles,
faster regeneration means muscles will have more energy. - Enhance Brain Function
Creatine monohydrate isn’t just beneficial if you want to im-
prove your physical health. Believe it or not, it may benefit you
psychologically, too. In a double-blind, placebo-controlled
study, researchers in Australia studied the effects of creatine
supplementation on 45 young adult vegetarians. They found
that the group who supplemented with creatine (5g per day)
performed better than the control group in a series of memory
and intelligence tests. It was concluded that creatine could
boost memory and intellectual functioning, at least in the
short term.
Research suggests that creatine supplementation may also
benefit people who are struggling with major depression.
Medications such as SSRIs can be very effective in treating
depression, but one of their downsides is that they can take a
minimum of a few weeks to really have an impact. Research-
ers are hopeful that creatine may be helpful to people who do
not respond as well or as quickly to SSRIs.
- Increase Bone Density
There are multiple reasons why aging adults should consider
creatine supplementation, and this is one of them. Creatine
supplementation, especially when paired with a healthy life-
style and exercise, has been shown in a study based out of
Switzerland to improve bone density and the overall health of
the musculoskeletal system. Our bone health is important to
consider at any age, and creatine could help prevent osteopo-
rosis and osteopenia.- Increase Glucose Tolerance
More research must be done on the effects of creatine sup-
plementation on glucose tolerance, but some studies already
conducted on animals and people have shown that creatine
consumption may alter glucoregulation in skeletal muscles.
Some research, including a Canadian study published in The
Journal of Physiology, has found that creatine supplementa-
tion may increase the body’s tolerance to glucose, especially
when combined with protein supplementation and changes
in activity levels. As a result, researchers are curious about the
impact that creatine could have on people with type-2 dia-
betes. Granted, the research in this area is still lacking due to
the need for long-term studies, but it’s possible that creatine
could at some point play a role in the regulation of type-2
diabetes. - Diminish Fat-Free Mass
Still trying to shed a few pounds of unwanted fat? Good
news! The energy-boosting effects of creatine help boost
your body’s metabolism. When combined with the muscle-
building effects of creatine, people who take this supplement
experience a decrease in fat-related mass. This shouldn’t be
confused with overall weight loss, as this isn’t a recommend-
ed use for creatine. In fact, according to a Palm Beach Atlantic
University study published in the Journal of Strength and
Conditioning Research, many people who take creatine may
experience weight gain due to an increase in muscle mass
and, especially in the first few weeks of use, water retention.
Of course, creatine is popular
among athletes for its energy-
boosting and mass-building
effects, but it offers numerous
other benefits for healthy
people, as well as for those
suffering from certain illnesses.
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CREATINE