Creatine is one of the most common supplements used in terms of sport performance. It also has a body of literature surrounding it within research that makes it the Gold Standard when researching other supplements and their ergogenic effect on performance. Creatine has a plethora of benefits such as:
- Muscle Gain
- Muscle Strength
- Muscle Power
- Aerobic Performance
- Fat loss
- Cognitive benefits
- Cellular health
The supplement has been researched so thoroughly from a pure sport performance standpoint that the research now has moved to all other aspects within the body that creatine might have a beneficial effect on. Things like whether it helps create stronger bones, supports a healthier brain through improved cognitive performance, brain function and recovery from trauma. They are looking into how creatine can help those affected by ischemic stroke, and other diseases like Alzheimer's disease.
With all these benefits, creatine is still mostly known as a supplement that should only be taken by meat heads, bodybuilders, and others in strength or field sports. The potential benefits show that creatine should be much more commonplace for every individual regardless of their athletic background. Creatine should be just as prevalent to the general public as the daily multivitamin. General Protocols include 3-5g taken daily to saturate latent levels within the body. This is the mechanism in terms of benefit, raising the latent levels so that there is an abundance of creatine to be called upon when needed in the body. Muscle performance is not just limited to the general gym goer. Endurance athletes can have huge benefits due to the ergogenic effects of creatine.
Research has shown that creatine supplementation increases the lactate threshold of individuals. This allows for a greater aerobic capacity and output. In a study of rowers, one group which supplemented creatine rowed 8 seconds longer on average than the placebo group when in an all out rowing test. This flies in the face of an old myth that has zero basis: “the increased muscle mass from creatine supplementation will hinder an endurance athlete.” This is simply not true considering the overwhelming amount of evidence suggesting the positive outcomes from creatine supplementation. Endurance athletes benefit drastically with improved body composition and performance when supplementing with creatine.
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