Creatine monohydrate is one of the most researched and widely used dietary supplements, known for its benefits in athletic performance and health. Here are its key benefits, supported by research:
Benefits of Creatine Monohydrate
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Enhanced Athletic Performance
Creatine improves performance during high-intensity, short-duration exercises, such as sprinting and weightlifting. It enhances the phosphocreatine system, aiding in ATP production and muscle power output (Tarnopolsky & MacLennan, 2000). -
Increased Muscle Mass and Strength
Regular supplementation with creatine increases lean muscle mass and strength, particularly when combined with resistance training (Brose et al., 2003). -
Cognitive and Neuroprotective Benefits
Creatine may protect against neurological disorders such as Parkinson’s and Alzheimer’s by supporting cellular energy production and reducing oxidative stress (Ellis & Rosenfeld, 2004). -
Support for Ageing and Muscle Health
In the elderly, creatine helps maintain muscle mass, strength, and functional capacity, potentially reducing sarcopenia-related issues (Tarnopolsky, 2000). -
Bone Health
Creatine supplementation shows potential in increasing bone mineral density and enhancing bone strength, making it a promising addition to interventions for bone health (Antolic et al., 2007). -
Improved Recovery
By reducing inflammation and muscle damage, creatine aids in faster recovery from strenuous physical activity (Parise et al., 2001). -
Safety and Efficacy
Creatine monohydrate is extensively studied and considered safe when consumed at recommended doses. Mild side effects, such as temporary water retention, are the most common (Hall & Trojian, 2013).
Conclusion
Creatine monohydrate provides numerous benefits for physical and cognitive performance, recovery, and overall health. Its safety profile and proven efficacy make it a staple supplement for athletes and individuals aiming to maintain muscle and cognitive health across the lifespan.