Creatine is one supplement which has proved its potency as a performance enhancer countless times. It is cost effective and works 100%. It is a molecule which can produce explosive energy (ATP) to support cellular functions. If your goal is to get bigger, stronger or faster creatine is a must in your supplement stack.
Here Are Top 5 Reasons To Start Supplementing With Creatine
1) Increases Power And Strength Output
There have been numerous studies conducted on this subject. One meta-analysis (where researchers analyse data of multiple studies) observed a net 12-20% in strength and 12-26% increment in power output. Vertical jumps, bench press, squats and sprints all seem to be enhanced by creatine supplementation.
2) Increases Muscle Mass & Athletic Performance
Since creatine enhances one crucial factor for muscle growth i.e. intensity by allowing you to lift heavier, it will eventually lead to greater muscle gains. Not only powerlifters, bodybuilders and weightlifters but any athlete (sprinter, footballer, basketballer) will be benefitted from creatine supplementation.
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3) Boosts Recovery
A reduction in fatigue perception is noted with creatine supplementation. Subjects were able to train more frequently and perform more sets without getting severely drained out. This makes room for increment in overall training volume (sets x reps x weights) which is a key driver for hypertrophy (muscle growth).
4) Enhanced Pumps During Workouts
Since creatine increases intramuscular water retention you will be experiencing greater pumps during workouts. This might not be a physiologically beneficial but it gives a psychological boost. Nothing feels better seeing your arms or quads swell up. This can produce a sense of accomplishment resulting in greater adherence to training.
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5) Cognitive Benefits
This is perhaps one of the lesser known wonders of creatine. Creatine works just as well for brain as it does for your muscles. Heavy weight lifting not only drains muscles but also the Central Nervous System (CNS). Since 5% of creatine in the body is in the brain, addition of creatine supplementation can aid in CNS recovery and adaptations. Symptoms of depression seem to improve noticeably. This improvement is probably related to serotonin (creatine supplementation appears to enhance SSRI therapy). One study observed that creatine was capable of increasing I.Q, attention span and working memory. Creatine supplementation also decreases cognitive decline in elderly.