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The Top 5 Creatine Benefits

by Dejan Antic | Follow Dejan on Twitter

Creatine Benefits Proven by ScienceYou can’t go wrong with creatine.

Since it was first brought to market in the early 90’s, creatine has anchored itself as the king of supplements.

And for a good reason.

Unlike other supplements, creatine benefits are backed by a slew of research studies. It’s even more awesome because it’s dirt cheap.

So, without further ado …

What are the best creatine benefits?

Read on to find out.

Creatine Benefit #1 – More Power

Your muscles use ATP (adenosine triphosphate) as their main fuel source.

ATP is made out of one adenine nucleotide that’s bound to three phosphate groups. The link between the 2nd and the 3d phosphate group holds a lot of energy and each time your muscle cells need to flex they break this link.

The end result is ADP (adenosine diphosphate) plus a hell of a lot of energy.

Since there’s enough ATP in your muscle cells to last you just for 3 seconds, your body uses phosphocreatine (PCr) to convert ADP back to ATP. Just take one phosphate group from PCr and stick it to ADP and voila … you’ve got your ATP back.

The more PCr you have floating in your muscles, the greater the conversion of ADP to ATP will be.

And how can you flood your muscle cells with PCr?

You guessed it … use creatine.

In my case, my strength increased noticeably in less than 2 weeks.

Creatine Benefit #2 – Increased Muscle Size

When you’re supplementing with creatine, most of that creatine goes to your muscle cells.

And since creatine is hygroscopic, this means that the creatine in your muscle cells is going to pull water inside your muscle cells, thus increasing the volume of your muscle fibers – a more muscled look.

But don’t think that if you take creatine for 5 days straight, you’ll be jacked like a beast. This effect only shows on folks that are lean as hell and even then, the effect is small.

Creatine Benefit #3 – Faster Recovery

Researchers at the Faculty of Biological Sciences and Health in Itaperuna (Brazil), did a study where they tried to find out, if creatine helps with faster recovery.

18 young men were split into two groups. One group was given creatine, while the other group was given a placebo. Both groups did 4 sets of bicep curls to concentric failure on the 1st and the 15th day of the experiment. From day 8 to day 13, the subjects had either 20 grams/day of creatine or placebo.

As recovery indicators, they tracked muscle soreness and elbow joint range of motion (ROM).

Here’s what they found.

The creatine group felt less muscle soreness and they also had a bigger joint ROM compared to the placebo guys. Here’s the conclusion of the study:

Creatine supplementation provides an additive effect on blunting the rise of muscle damage markers following a repeated bout of resistance exercise. The mechanism by which creatine augments the repeated bout effect is unknown, but is likely due to a combination of creatine’s multifaceted functions.

Creatine Benefit #4 – Better Brain Health

Pound per pound, our brains are the most energy draining organ in the whole body.

Like muscles, our brains need ATP to work.

When we think hard, our brain cells need a lot more ATP. And when we finish our brain fuel reserves, our mental strength goes down. That’s when we feel worn out and tired.

But if we take creatine, we boost our brain PCr levels which increases the conversion of ADP to ATP inside our brains.

This helps us think hard for long.

Aside from the mental boost, some studies suggest that creatine supplementation may ward off and help treat some diseases related to neurodegeneration (like Alzheimer’s and Parkinson’s).

Creatine Benefit #5 – It Works & It’s Cheap

Creatine works.

I’d go out on a limb and say that it’s the only supplement, which its effects you can see in a short time frame.

Good things it’s so cheap, considering how much it delivers. In fact, a lot of supplement companies use creatine

In my experience, creatine is the best supplement ever, bar none.

Which Type of Creatine Should You Buy?

More than 95% of the research on creatine benefits was done with creatine monohydrate.

With that said, next time you’re out to get creatine, make sure you buy micronized creatine monohydrate. Go for micronized creatine over the regular one, because the process of micronization boosts absorption and reduces stomach discomfort.

Other types of creatine are just not worth your money since their claims weren’t as thoroughly tested and they cost much more cash.

So to keep it short, buy micronized creatine monohydrate. One kilo should last you for a long time.

What’s Your Take on Creatine?

Have you used creatine and experienced awesome results? Tried it, but it didn’t work? Any other questions about creatine?

Write your thoughts and experiences in the comments section below, so we can have a pleasant chat.

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{ 6 comments… read them below or add one }

Ronnie Brown

I have used creatine monohydrate – as well as many other forms – since 1997. It has always been a “tried & true” supplement since it was consistently proven to work so well in research and real-world athlete’s experiences. All the above benefits are true when it comes to creatine. It may be the best sports supplement to ever hit the market. I rarely cycle creatine either (unless I happen to run out without a reserve!). It’s one of the few staples of my regimen that is safe to use all the time (along with glutamine and other pertinent aminos). It will definitely help a hard-gainer pack on weight, especially if they have never used it before or have been off of it for a while, say a few weeks. I recommend everyone I talk to or coach to use it! Good post, and thanks for sharing, Dejan!

Reply

Dejan

I’m also taking creatine regularly. Such an awesome supplement … gets you results and it’s the cheapest supplement of them all.

Imo that’s the only performance enhancing supplement you’ll ever need.

Reply

Tyler Thomas

Hi, I’m looking to start lifting to gain muscle mass. I have lifted on and off for the last few years, getting some results then losing interest and losing the muscle that I had gained. This time, I am serious about weight lifting and I am looking to take creatine. How much do you recommend that I should take? Should I take it only on workout days or everyday? Also, I am having trouble finding a routine that is right for me. I basically want a good workout for gaining mass in the entire body…any suggestions or places to look for a routine?

Thank you.
PS, your articles are great!

Reply

Dejan

Hey Tyler,

When taking creatine, I’d suggest you take approx. 5 grams every day … that should get you rolling the right way.

As for the training routine, I just finished writing the ultimate muscle building blueprint, which you can check out, by visiting the link below:

http://nobrainermuscle.com/ultimate-muscle-blueprint

In case you have any other questions, just fire away :)

Reply

Tyler Thomas

Also, do you recommend any other supplements besides creatine?

Reply

Dejan

Nah, creatine is all that you need. No need to splurge on other supplements.

Reply

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