56 AUGUST 201 7 | ironmanmagazine.com
- Increase Muscle Mass
We get it: This may be sixth on the list, but it’s number one
in your heart and probably the first one you stopped to read
closely. With that said, if you spend a lot of time at the gym,
you probably already know that creatine is a popular supple-
ment for increasing muscle mass. That’s one of the most
well-studied and scientifically supported uses for creatine
supplementation. Of course, there’s no shortcut to building a
healthy body and increased muscle mass, but, in conjunction
with healthy eating and time devoted to exercise, creatine can
significantly augment your results. - Improve Anaerobic Performance
Athletes taking a creatine supplement have been shown to
perform significantly better in activities related to anaero-
bic performance. This has been one of the most popularly
studied uses for creatine. In one recent study, researchers
found that participants consuming a creatine supplement
performed significantly better than those who did not. As well,
it should be noted that this study, published in the Biology
of Sport, indicated that adding carbohydrates in conjunction
with the creatine supplement did not increase the quality of
performance in contrast to taking creatine alone. - Enhance Strength
We all want to make the most of our gym efforts. That means
crafting a perfect physique along with the strength necessary
for performing day-to-day activities. Creatine can help. When
weight training and other forms of exercise are performed with
the aid of creatine, athletes experience far more gains, espe-
cially in terms of strength. A study published in Medicine and
Science In Sports and Exercise involving 23 male participants
with previous weight-training experience split participants
into two groups. What did they find? Researchers discovered
that the participants who took an oral creatine supplement
experienced greater increases in upper-arm strength and
fat-free mass following strength-training exercises than those
who did not take the supplement.
9. Prevent Mental And Physical Decline In Aging Adults
As mentioned, creatine supplementation can have a great
impact on people who need a mental boost. This is especially
important for aging adults who may experience a decline in
their working memory. And, as we age, the muscles in our
body also degenerate and we lose mass. Research published
in the Journal of Applied Physiology has shown that, in com-
bination with staying physically active, creatine supplementa-
tion increases strength in older adults. In one particular study,
aging adults were given a supplement of creatine and linoleic
acid while another group was given a placebo. All of the par-
ticipants executed the same exercise program, but the group
taking the creatine and linoleic acid gained more fat-free
mass, enjoyed greater endurance during their workouts and
experienced a decrease in fatty body mass.
10. Improve Performance And Muscle Mass Status
In Vegetarians
Creatine is found naturally in our bodies, but vegetarians
are likely to have lower baseline levels of it than people who
consume meat. Why? Meat is one of the primary sources of
creatine. As a result, research published in the Journal of the
International Society of Sports Nutrition concluded that veg-
etarians and others who consume little meat could especially
benefit from supplementing creatine into their diets.
11. Improve The Strength Of People Living With
Muscular Dystrophy
Researchers discovered yet another incredible medical use for
creatine. In a study conducted in Germany, participants with
muscle disorders who supplemented their diets with creatine
experienced a significant increase in muscular strength as
compared to those who did not. Considering the limited
side effects and high tolerance for this supplement, this is
an important finding. However, when it comes to diseases,
you should always discuss the use of a supplement with your
healthcare practitioner. Before taking any supplement, you
should inform your doctor and trainer.
CREATINE