Health Benefits of Creatine
Article Sources
- 1. 'Creatine & Creatine Supplements: What is Creatine, Are Supplements Safe.' Cleveland Clinic, my.clevelandclinic.org/health/articles/17674-creatine-and-creatine-supplements.
- 2. Cooper, Robert, et al. 'Creatine Supplementation with Specific View to Exercise/sports Performance: an Update.' PubMed Central (PMC), www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788.
- 3. Smith, Rachel N., et al. 'A Review of Creatine Supplementation in Age-related Diseases: More Than a Supplement for Athletes.' PubMed Central (PMC), www.ncbi.nlm.nih.gov/pmc/articles/PMC4304302.
- 4. Candow, Darren G., et al. 'Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation.' PubMed Central (PMC), www.ncbi.nlm.nih.gov/pmc/articles/PMC6518405.
- 5. Kious, Brent M. 'Creatine for the Treatment of Depression.' PubMed Central (PMC), www.ncbi.nlm.nih.gov/pmc/articles/PMC6769464.
- 6. Arnold, Greg. 'Creatine Found to Help with Blood Sugar Health.' Natural Health Research Institute, 14 July 2011, www.naturalhealthresearch.org/creatine-found-to-help-with-blood-sugar-health.
- 7. Chilibeck, Phil. 'Effect of Creatine Supplementation and Exercise on Bone Health.' ClinicalTrials.gov, clinicaltrials.gov/ct2/show/NCT02047864.
- 8. Avgerinos, Konstantinos I., et al. 'Effects of Creatine Supplementation on Cognitive Function of Healthy Individuals: A Systematic Review of Randomized Controlled Trials.' PubMed Central (PMC), 15, www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191.
2. Speeds Muscle Growth
Muscle morphology is the term to watch for when researching the effects of creatine on muscle growth. The combination of creatine and high intensity training allows the muscle cells to expand faster, which promotes muscle growth.2Cooper, Robert, et al. ‘Creatine Supplementation with Specific View to Exercise/sports Performance: an Update.’ PubMed Central (PMC), www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788.
One of the reasons athletes see fast increases in muscle size with creatine is due to water retention. Professional bodybuilders may want to discuss alternatives with their coaches, as water retention could reduce muscle definition.
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