- Introduction: What is Creatine?
- The Creatine That I Recommend
- Health Benefits of Creatine
- 1) Creatine Helps Produce More Energy
- 2) Creatine Increases Strength And Exercise Performance
- 3) Creatine Improves Brain Performance
- 4) Creatine May Help Against Parkinson’s Disease
- 5) Creatine Can Fight Other Neurological Diseases
- 6) Creatine May Reduce Fatigue
- 7) Creatine Protects the Heart
- 8) Creatine May Lower Blood Sugar Levels And Diabetes
- 9) Creatine Aids The Elderly
- 10) Creatine Improves Bone Health
- 11) Creatine Aids in Pregnancy
- 12) Creatine May Help Against Non-Alcoholic Fatty Liver Disease
- Technical Section
- Side Effects
- Buying Creatine
- Amazon’s Bestsellers
Introduction: What is Creatine?
About 95% of the body’s creatine is stored in skeletal muscles, in the form of phosphocreatine. The other 5% are stored in the brain, kidney and liver (R).
The Creatine That I Recommend
Health Benefits of Creatine
1) Creatine Helps Produce More Energy
Creatine supplements increase your muscle’s phosphocreatine stores. Phosphocreatine (PCr) helps with the formation of new ATP, the key molecule your cells use for energy and all basic functions of life (R) and fuels your muscles during high-intensity exercise and improve performance during those exercises (R).
2) Creatine Increases Strength And Exercise Performance
Using this supplement in combination with strength training amplifies the increase in muscle cell nuclei concentration, thereby increasing the growth of adult skeletal muscle in healthy male subjects (R).
Supplementation enhanced free-fat mass, physical performance, and muscle morphology in response to heavy resistance training (R).
Elevated levels of the protein myostatin are well known for slowing or totally inhibiting new muscle growth. Supplementation of creatine reduced these levels, increasing growth potential in healthy male subjects (R).
A research review found that adding creatine to a training program increased muscle strength by 8%, weight lifting performance by 14% and bench press one-rep max by up to 43%, compared to training alone (R1, R2).
Creatine supplementation in healthy individual showed a significant improvement in the rate of recovery of knee extensor muscle function after injury (R).
Supplementation decreases plasma lipid peroxidation markers and enhances anaerobic performance in rats (R).
3) Creatine Improves Brain Performance
Supplementation in elderly people improved their cognitive performance in one study (R).
Creatine supplements for older adults can improve the quality of life and may reduce the disease burden associated with sarcopenia and cognitive dysfunction (R).
4) Creatine May Help Against Parkinson’s Disease
In one study, creatine monohydrate supplementation in patients with Parkinson’s Disease improved upper body strength and could enhance the benefits of resistance training (R).
Combination therapy with Coenzyme Q 10 could delay the decline of cognitive function in PD-MCI (Parkinson’s Disease-Mild Cognitive Impairment) patients and could lower their plasma Phospholipid levels (R).
However, more well-designed clinical trials with a larger sample size and long-term follow-up are needed to assess the use of creatine for Parkinson’s Disease.
5) Creatine Can Fight Other Neurological Diseases
Oral supplementation of creatine which is a substrate for creatine kinase, may increase Phosphocreatine (PCr) and buffer against ATP depletion and thereby exert neuroprotective effects (R).
Daily creatine supplementation helps decrease depression symptoms in women suffering from Major Depressive Disorder. These women did not respond to SSRI treatment, so this supplement might be a good alternative to help treat depression (R).
8-hydroxy-2-deoxyguanosine, a marker for damaged DNA, was abnormally high in patients with Huntington’s disease, but creatine treatment reduced this marker (R).
Oral creatine supplementation provided improvements in lifespan, muscle strength or motor unit numbers in patients with Amyotrophic lateral sclerosis, a disease that affects brain cells and the spinal cord (R1, R2).
6) Creatine May Reduce Fatigue
A five-day dose of creatine in women may be an effective strategy for delaying the onset of neuromuscular fatigue (R).
Creatine supplementation had reduced ratings of perceived leg fatigue in endurance-trained males who performed exercises in heat (R).
7) Creatine Protects the Heart
In mice, it helped protect the heart after stress and increase repair activity (R).
Creation of creatine also lowers homocysteine levels. Homocysteine can increase the risk for heart disease, so lowering homocysteine can help with cardiovascular protection (R).
Daily, 20g doses can lower cholesterol by 5%, lowering risk for heart attacks or other problems (R).
8) Creatine May Lower Blood Sugar Levels And Diabetes
Creatine demonstrated a significant decrease in OGTT (Oral glucose tolerance test) area under the curve compared to the placebo in healthy male subjects undergoing aerobic training (R).
Creatine supplementation is a possible nutritional therapy adjuvant with lowering blood sugar effects, particularly when used in conjunction with exercise (R).
9) Creatine Aids The Elderly
Creatine supplementation without associated training in the elderly could potentially delay atrophy of muscle mass, improve endurance and strength, and increase bone strength (R).
Long-term supplementation combined with resistance training improves the ability to perform functional tasks and promotes a greater increase in maximal strength, fat-free mass, and muscle mass in older women (R).
10) Creatine Improves Bone Health
Bone growth factors work with creatine to increase osteoblast formation, which helps increase bone formation and bone repair (R).
Daily doses of creatine also reduced pain and symptoms of osteoarthritis in older women (R).
11) Creatine Aids in Pregnancy
Creatine supplementation during pregnancy may have benefits for the fetus in cases of fetal growth restriction, premature birth, or when childbirth is delayed or complicated by oxygen deprivation of the newborn (R).
Increasing maternal dietary creatine consumption could be a useful treatment for preventing a lack of oxygen in newborns (R).
12) Creatine May Help Against Non-Alcoholic Fatty Liver Disease
Supplementation is known to reduce fat accumulation, resulting in beneficial effects in fatty liver and non-alcoholic liver disease (R).
Creatine prevents liver steatosis and lipid peroxidation in rats fed a high-fat diet. There was also a reduction in the accumulation of lipids in the liver cells (R).
- Cr kinase enzymes regulate ATP homeostasis in subcellular compartments by the transfer of phosphates between creatine and adenine nucleotides (R).
- The CrK system is regulated by AMP-activated protein kinase via Pcr/Cr and ATP/AMP ratios (R).
- Creatine regulates the differentiation of mesenchymal stem cells (MSCs) in processes such as osteogenesis and myogenesis (R).
- Creatine enhances differentiation of myogenic C2C12 cells by activating both p38 and Akt/PKB pathways (R).
- Cr feeding to mice skeletal muscle enhances the nuclear content and DNA binding activity with an increase in GLUT4 gene expression (R).
- Catecholamines, insulin-like growth factor 1 (IGF-1), insulin, and exercise can influence the net uptake of Creatine into skeletal muscle (R).
- Creatine may also have important modulatory effects on the glutamate and GABA-A receptor systems that raise the threshold for the onset of excitotoxicity in the brain (R).
It is found in the liver, pancreas, and kidneys (R) and in various types of food:
Short-term supplementation (e.g. 20 g/day for 5-7 days) increases total content by 10-30% and phosphocreatine stores by 10-40% depending on you and your current levels (R).
A loading protocol is the fastest way to maximize muscle creatine stores. It involves taking a high dose for a few days, and then a lower maintenance dose after that (R).
This usually means 20-25 grams of creatine per day, split into 5-gram doses, for 5-7 days. Then this is followed by a maintenance dose of 3-5 grams per day (R).
I take 1-2g a day.
- Made with CreaPure Creatine
- Increases muscle strength and power
- Improves performance in high-intensity exercise
- Increase energy levels and speed up recovery rates
- Enhance energy reserves in muscles while minimizing protein breakdown
- SKYROCKET SIZE & STRENGTH: Are you looking for an effective, pure creatine supplement that will support your muscular endurance and help you push out more reps at the gym? Perfect for pre/post- bodybuilding workout or strength training, this advanced creatine powder formula will fuel your muscles during high-intensity exercise and help you reach your fitness goals faster than ever before!
- INCREASE SPEED FOR EXPLOSIVE WORKOUTS: Micronized creatine monohydrate is essential in the process of sending energy directly to muscles and has been shown to help increase overall muscle mass and boost strength and speed, making it extremely helpful for explosive sports like boxing, bodybuilding or powerlifting.
- BEST VALUE FOR MONEY: If you're looking for the best micronized creatine monohydrate powder supplement that combines a high performance formula with a jaw-dropping price, then look no further. Unlike most other creatine powder supplements on the market, this micronized creatine monohydrate formula offers massive muscle gains without breaking the bank.
- LAB-TESTED QUALITY: Stop wasting tons of money on unreliable, ineffective products that just don't work. Trust in this lab-tested, verified and 99.99% purity guaranteed micronized creatine monohydrate powder that delivers on its promises.
- VEGAN FRIENDLY: Are you on a vegan diet? BulkSupplements pure micronized creatine monohydrate bodybuilding/crossfit supplement contains no dairy or dangerous/unecessary additives and is sugar, soy, yeast and gluten-free, so you can use it with peace of mind.