Creatine monohydrate

Creatine monohydrate is a well-researched dietary supplement known for its role in enhancing athletic performance and supporting various health aspects.

Muscle Strength and Power

Supplementation with creatine monohydrate has been shown to increase strength and power during high-intensity, short-duration exercises. This is achieved by replenishing adenosine triphosphate (ATP) stores, providing rapid energy to muscle cells (Buford et al., 2007).

Muscle Mass Enhancement

Regular creatine supplementation, combined with resistance training, has been associated with significant gains in fat-free mass and muscle morphology compared to training alone (Kreider, 2003).

Cognitive Function

Emerging research suggests that creatine may have neuroprotective properties, potentially improving cognitive processing and reducing mental fatigue, particularly in sleep-deprived individuals (Avgerinos et al., 2018).

Safety Profile

Long-term studies indicate that creatine monohydrate is safe for use, with no significant adverse effects on kidney or liver function in healthy individuals (Buford et al., 2007).

Conclusion

The array of potential health benefits associated with creatine monohydrate underscores its value as a natural supplement for promoting overall health and wellness. While more research is required to fully understand its mechanisms and efficacy, current findings highlight the positive impact creatine monohydrate may have on human health.

References

  • Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6. https://doi.org/10.1186/1550-2783-4-6

  • Kreider, R. B. (2003). Effects of creatine supplementation on performance and training adaptations. Molecular and Cellular Biochemistry, 244(1-2), 89–94. https://doi.org/10.1023/A:1022465108281

  • Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166–173. https://doi.org/10.1016/j.exger.2018.04.013

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