If you’re an avid gym goer, you know the powerful benefits that creatine has to offer. Muscle fuel, performance improvements, and gains! With diet, exercise, and creatine powder – you’re better equipped to reach your fitness goals. But what if the gym isn’t your thing? Maybe you’ve come upon this article by simply searching for the benefits of creatine. What if we told you creatine can provide benefits beyond the gym?
Before diving in, let’s run through some quick hits on what creatine is and how it works in the body:
Creatine 101
1. Creatine is a naturally occurring compound that is found in the body, particularly in muscle tissue. Creatine can also be found in the brain (more on this later!).
2. Red meat, seafood, and animal products (like eggs and milk) are dietary sources of creatine.
3. Creatine works by helping the body produce more energy, specifically ATP (adenosine triphosphate), which is the primary source of energy for muscle contractions.
4. Creatine is most beneficial for short duration, high intensity, and explosive exercise – like lifting weights or sprinting.
5. Supplements, like creatine monohydrate powder, when paired with exercise, can enhance training adaptations leading to greater gains in strength and muscle mass.
Now that we’ve got our creatine lesson out of the way, let’s dig into creatines benefits OUTSIDE the gym.
READ MORE: The Power of Creatine – Pre Workout Ingredient Breakdown
Creatine Benefits Outside the Gym
Brain Health
Above, we learned that creatine is found in the brain, a metabolically active tissue. In fact, the brain accounts for up to 20% of the body’s energy consumption [1]. So, it’s a “no-brainer” that one of the main ways creatine can benefit brain health is by providing additional energy to brain cells!
Cognitive Function
Some research has found that creatine supplementation may help to improve cognitive function, particularly in tasks that require short-term memory and reasoning skills. Effects seem to be more pronounced in situations where subjects were put under stress, such as hypoxic conditions or sleep deprivation combined with exercise [1].
Older Adults
A decline in lean muscle, muscle strength and cognitive abilities are unfortunately a natural part of the aging process. Creatine supplementation may provide cognitive benefits, maintain mitochondrial integrity, and improve muscle function in older individuals with lower creatine stores [2].
Antioxidant Function
Animal studies helped researchers identify potential direct and indirect function of creatine for antioxidant properties. A few studies indicate that creatine has potential antioxidant benefits, specifically when combined with long-term training. More research is needed here, and we will be sure to update you as science evolves. [3].
Blood Sugar Control
Preliminary animal studies suggest several potential pathways creatine might help with blood sugar control. New exploratory human research indicates creatine may improve blood sugar control in individuals with insulin resistance. Creatine supplementation, when combined with exercise, may enhance glucose transport and uptake into muscle cells – to help reduce blood sugar levels and improve overall metabolic health [4]. This evolving research around creatine and its impact on blood sugar management, is of ongoing importance.
Muscle Mass, and Bone Health
With weight training, creatine is an effective intervention for increasing muscle mass and strength and may attenuate bone loss in individuals with age-related muscle decline [6,7].
Though most creatine studies have focused on physical performance and fitness, research continues to look at its potential benefits beyond the gym. What’s next in the world of creatine? We’ll be sure to keep you posted!
References:
1. Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine Supplementation and Brain Health. Nutrients. 2021 Feb 10;13(2):586. doi: 10.3390/nu13020586. PMID: 33578876; PMCID: PMC7916590.
2. Eric S. Rawson; Andrew C. Venezia (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. , 40(5), 1349–1362. doi:10.1007/s00726-011-0855-9.
3. Arazi H, Eghbali E, Suzuki K. Creatine Supplementation, Physical Exercise and Oxidative Stress Markers: A Review of the Mechanisms and Effectiveness. Nutrients. 2021 Mar 6;13(3):869. doi: 10.3390/nu13030869. PMID: 33800880; PMCID: PMC8000194.
4. Solis MY, Artioli GG, Gualano B. Potential of Creatine in Glucose Management and Diabetes. Nutrients. 2021 Feb 9;13(2):570. doi: 10.3390/nu13020570. PMID: 33572228; PMCID: PMC7915263.
5. ACho N.H., Shaw J.E., Karuranga S., Huang Y., da Rocha Fernandes J.D., Ohlrogge A.W., Malanda B. IDF Diabetes Atlas: Global estimates of diabetes prevalence for 2017 and projections for 2045. Diabetes Res. Clin. Pract. 2018;138:271–281. doi: 10.1016/j.diabres.2018.02.023.
6. Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J Clin Med. 2019 Apr 11;8(4):488. doi: 10.3390/jcm8040488. PMID: 30978926; PMCID: PMC6518405.
7. Chilibeck P.D., Candow D.G., Landeryou T., Kaviani M., Paus-Jenssen L. Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Med. Sci. Sports Exerc. 2015;47:1587–1595.
