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
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.
If you enjoyed this article, you're going to love this!
>> Get Your FREE 12 Part Muscle Building Course for Hardgainers