SUPPLEMENT SPOTLIGHT
Creatine is a natural supplement used by many to maximize athletic performance, improve brain function and increase muscle growth. It is not only safe but also one of the world’s most popular and effective supplements.
1. Allow muscle cells to produce more energy.
Creatine supplements increase your muscles’ phosphocreatine stores, which facilitates the formation of adenosine triphosphate (ATP), the key molecule your cells use for energy. During exercise, ATP is broken down to produce energy. The rate of ATP production limits your ability to perform at maximum intensity, as you use ATP faster than you reproduce it. Creatine supplements increase your phosphocreatine stores, allowing you to produce more ATP energy to fuel your muscles during high-intensity exercise. Creatine’s direct role in ATP production means it can drastically improve high-intensity exercise performance. Unlike supplements that have been shown to primarily impact advanced athletes, creatine has been shown to provide benefits regardless of a person’s fitness level. One review found that it improves high-intensity exercise performance by up to 15%.
2. Increases muscle growth.
According to a position statement from The International Society of Sports Nutrition, creatine is the world’s most effective supplement for adding muscle mass.
Taking it for as few as 5–7 days has been shown to significantly increase lean body weight and muscle size. This initial rise is caused by increases in the water content of your muscles. Over the long term, it also aids in muscle fiber growth by signaling key biological pathways. In a four-week study, scientists found a 17 percent improvement in cycling sprints, an 18-lb increase in bench press 1-rep max and a 20 percent greater workload at a lower weight when supplied with creatine. Of the many popular sports supplements on the market, creatine consistently ranks among the best athletic performance supplements available. Its advantages include being relatively inexpensive and having been verified safe when compared with many other sports supplements.
3. May help lower blood sugar levels.
Research suggests that creatine supplements may lower blood sugar levels by increasing the function of glucose transporter type 4 (GLUT-4), a molecule that brings blood sugar into your muscles. A 12-week study examined how creatine affects blood sugar levels after a high carb meal. People who combined creatine and exercise exhibited better blood sugar control than those who only exercised. Short-term blood sugar response to a meal is an important marker of diabetes risk. The faster your body clears sugar from the blood, the better.
4. Elevates testosterone levels.
With decreasing testosterone levels, many men experience a decrease in energy, endurance, strength, mental sharpness, and sex drive. One solution is testosterone replacement therapy, but creatine supplementation may also help. Following a 10-week resistance training program, participants who took a daily creatine supplement significantly increased their resting testosterone levels, according to one study.
5. Improves brain function.
A 2023 systematic review and meta-analysis of placebo-controlled clinical trials indicated that creatine supplementation moderately improved memory function in healthy adults. There is also evidence that supplementation may be beneficial for people experiencing acute/chronic stress. Because anxiety, PTSD, and depression symptoms are associated with metabolic dysfunction and impaired energy levels in the brain, creatine supplementation can be beneficial. Initial human creatine interventional trials indicate small to moderate symptom improvements for individuals with these mental health conditions.
The most effective form of creatine is creatine monohydrate. Most experts recommend 5g of creatine per 100lbs of body weight taken daily, regardless of your exercise regime. When purchased through the Thorne Fury store, a 90 day supply costs $28. To ensure you get Fury member pricing (35% off all retail prices), email jordan@crossfitfury.com to be added to the client list. When purchased through Momentous, a 90 day supply costs $29.60 with code CFFURY20
