Creatine, a stalwart in the realm of performance enhancement, has proven its mettle over decades of clinical scrutiny. Rigorous gold standard research conducted by universities consistently underscores the efficacy of creatine, especially in high-intensity sports like football, hockey, and weightlifting. At the forefront of this scientific validation stands creatine monohydrate, the most researched and acclaimed form of creatine.
Creatine helps to supply energy to muscle cells by increasing the formation of adenosine triphosphate (ATP) – the primary fuel source for activities like sprinting and weight training. It is an essential nutrient made by three amino acids in the body – arginine, glycine and methionine. Creatine undergoes a chemical process in the body to form phosphocreatine, which is used as an energy source in muscle. According to a meta-analysis by the International Society of Sports Nutrition (ISSN), creatine monohydrate is the “most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.” Hundreds of peer-reviewed research studies have demonstrated increases in work capacity in weight training exercises, increases in maximal power, sprint performance, rate of force development, and lean body mass.
When we dose creatine monohydrate, the body (liver, kidney and pancreas) takes it and converts it into phosphocreatine. Ultimately, blood transports creatine to your muscles, where it is used to replenish Adenosine Triphosphate (ATP) stores. This is important because ATP is the primary energy source used to make your muscles contract when you are sprinting down a track, breaking tackles on a football field, skating away from a defender on the ice, or setting a new PR in the gym.
Creatine also has other benefits for athletes. Creatine has been shown in several studies to increase aerobic performance and can even enhance cognitive function! A double-blind, placebo controlled study demonstrated that creatine monohydrate supplementation caused a significant increase in working memory and intelligence. When creatine is stored within the muscle cell, it attracts water. This attraction causes a state of super hydration, thereby creating a fuller look to the muscle and, more importantly, an increase in strength.
There are multiple studies supporting the safety of creatine monohydrate. The duration of these studies has varied from several weeks all the way up to five years. These studies showed that creatine supplementation was indeed safe. Other studies have looked at how the liver, pancreas and kidneys handle creatine; they found it to be safe as well. These studies were performed with pharmaceutical grade products, free of contaminants.
In conclusion, creatine monohydrate emerges as not just a well-researched and battle-tested performance enhancer but also a safe and multifaceted contributor to overall health and longevity. Its ability to augment physical performance, coupled with cognitive benefits and a robust safety profile, positions creatine monohydrate as a cornerstone of health and performance products available on the market.