CREATINE BOOST (BENEFITS)

BY STEVE BORN

Creatine Key benefits

• Maximises recovery
• Reduces post-exercise soreness
• Provides powerful antioxidant support
• Offers multiple brain health benefits
• Supports cardiovascular health
• Helps protect against age-related loss of muscle and bone mass

Creatine is an organic compound made from the amino acids arginine, glycine, and methionine. It is arguably the most popular and best-known sports supplement of all time.

Creatine was first discovered in 1832 by French scientist Michel Eugène Chevreul. Creatine supplements became available to the public in the early 1990s. Since then, creatine has remained a “must have, must use” supplement for athletes who do explosive strength and power work, such as weightlifters, bodybuilders, track and cycling sprinters, CrossFit athletes, American football players, and others.

Creatine is also a staple for all athletes (including endurance athletes) during off-season weight training. Using creatine can allow an athlete to do more work during reps or sprints, which can lead to greater gains in strength, muscle mass, and performance. Although many people think creatine is only for the athletes listed above, or only for off-season weight training, there are many benefits that athletes can enjoy all season long.

Creatine is also increasingly seen as a strong overall health supplement for a wide range of people, including older adults, athletes, and non-athletes.

 

Helps muscle fibres heal and rebuild stronger after exercise

Exercise causes micro-tears in muscle fibres. During recovery, we want those micro-tears to repair and come back stronger. Creatine (and protein as well) supports this process by helping activate satellite cells — specialised stem cells within skeletal muscle that assist with repair.

 

Helps reduce exercise-induced soreness

In one study of well-trained runners competing in a 30k race, researchers measured markers linked to inflammation and muscle soreness: creatine kinase, lactate dehydrogenase, prostaglandin E2, and tumour necrosis factor-alpha before and after the race.

In the control group (no creatine), runners showed large increases in all four markers. In the creatine-supplemented group, levels of all four markers were significantly lower. The researchers concluded: “These results indicate that creatine supplementation reduced cell damage and inflammation after an exhaustive, intense race.”

Hot tip: Before your key races, consider a 4-day load with Race Day Boost, and add 1 serving of Creatine Boost to one or two of the four daily loading doses on each of the four days. This may be an ideal performance and recovery combination. Test this in training first.

 

Has antioxidant properties

Research shows creatine can increase the activity of antioxidant enzymes and may help neutralise reactive oxygen species (ROS) and reactive nitrogen species (RNS). Creatine is described as protecting two important cellular targets — mitochondrial DNA (mtDNA) and RNA — from oxidative damage. It has also been shown to support additional effects that help cells survive and function under oxidative stress.

 

Multiple brain health benefits

A review of brain-specific studies on creatine supplementation (“Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function) states:

• Creatine supplementation can increase brain creatine content, which over time may help explain promising effects on brain health and function.
• It has been shown to improve measures of cognition and memory (mainly in ageing adults).
• It has been shown to reduce symptoms of sleep deprivation in human and animal populations.
• It shows promise for easing some symptoms of TBI (Traumatic Brain Injury), including concussion, and characteristics of muscular dystrophy in humans.

The review also notes that evidence for creatine in symptoms of depression and anxiety is encouraging, but more clinical trials are needed (examining creatine alone, independent of medication) before firm conclusions can be made.

 

Cardiovascular health support

Studies on creatine’s effects on healthy human hearts are still ongoing. In animal studies, creatine supplementation restored ATP levels in animals exposed to energy-reducing cardiac stress and reduced markers of heart muscle exhaustion. This effect was also seen in unstressed animals.

Studies in humans with chronic congestive heart failure have shown creatine supplementation can increase creatine phosphate levels in muscles, allowing better performance on strength and endurance tests compared with those who do not supplement with creatine.

 

Helps protect against age-related loss of muscle and bone mass (sarcopenia)

A study abstract (“Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation”) states that sarcopenia — the age-related decline in muscle mass, strength, and physical performance — is linked with reduced bone mass and higher low-grade inflammation.

From a healthy ageing perspective, interventions that address sarcopenia are clinically relevant. The abstract adds that growing evidence suggests creatine supplementation may increase ageing muscle mass and performance, reduce the risk of falls, and possibly reduce inflammation and loss of bone mineral.

 

First time ever: one product in three categories

In the 38+ year history of Hammer Nutrition, no product — supplement or fuel — has fitted perfectly into three categories. Creatine Boost does, and here’s why:

• Peak Performance — Creatine has long been the go-to supplement for off-season weight training and strength-focused workouts and competitions. Its recovery benefits also support its role in Peak Performance.
• Well Being — With antioxidant properties, plus benefits for brain and heart health, and support against age-related losses in muscle and bone, it clearly belongs in the Well Being category.

References available upon request.