Time to Reconsider Creatine?
When we think of creatine, the first image that comes to mind is often that of athletes and bodybuilders. However, recent research has shed light on the various?benefits of this supplement for a wide range of populations, from young to old,?from?muscle preservation to?cognitive health,?creatine is proving itself to be a versatile and valuable tool for overall well-being, you don’t want to miss it, do you?
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Creatine for Non-Athletic Populations
While creatine has long been associated with athletic performance, its benefits extend far beyond the sports arena.
Studies have shown that individuals with limited animal protein intake, such as vegetarians and vegans, can greatly benefit from creatine supplementation. By bridging the protein gap, creatine offers enhanced muscle strength, improved exercise capacity, and increased energy levels[1].?
A recent six-month creatine supplementation trial was conducted on young-to-middle-aged adults who were suffering from moderate post Covid-19 fatigue syndrome, the study showed that creatine significantly improved several post-Covid-19 fatigue syndrome-related symptoms[2].
Preserving Muscles and Boosting Recovery
Creatine isn't just for those seeking peak athletic performance, it can also play a crucial role in muscle preservation?and recovery for young and old.
Whether you're undergoing surgery or experiencing a forced rest period, creatine can help minimize muscle loss and support faster recovery.
A study published in the Journal of Strength and Conditioning Research found that creatine supplementation helped minimize muscle loss and improve recovery in individuals undergoing ACL reconstruction surgery[3].?
Another study showed that creatine supplementation during 14 days of leg immobilization helped attenuate muscle loss and maintain muscle mass in young men[4].
Furthermore, We lose an average of 5 percent of muscle mass per decade after age 30, this loss accelerates after age 65[5]. Good thing is that study shows that older adults can benefit from creatine supplementation to combat age-related muscle loss[6].
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Cognitive Benefits
Beyond its physical advantages, creatine has gained attention for its potential cognitive benefits. Creatine plays a critical role in the optimal functioning of the?human brain, it maintains intracellular levels of adenosine triphosphate (ATP) during energy demanding cerebral activities, which account for about 20% of the body’s energy consumption[7]. Creatine supplementation can increase brain creatine content, which over time may help explain some of the promising efects on measures of brain health and function[8].
Research suggests that creatine supplementation can enhance brain function, memory, and cognitive performance. This makes it a promising tool for individuals looking to boost their mental acuity, especially in tasks requiring quick thinking and memory retention[9]. ?
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What’s next?
Creatine's potential goes far beyond the realms of athletes and bodybuilders, as embrace all the benefits of this amazing supplement, there is still a lot of work to do.
Studies regarding creatine’s benefits on cognitive function are primarily based on animals, and more human data is needed; as one dose doesn’t fit all those applications, future?research?is required to determine the mechanistic effects of?long-term creatine supplementation dosing strategies, with?and without exercise, on brain function and health, for men and women. As research continues to explore the various applications, let’s be excited about what’s to come!
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