Welcome to the page, or welcome back.
As I was finishing the last article, I realized there was a lot more I wanted to share about creatine and its benefits.
I also wanted to let you know about creatine and how it fits into the Keto lifestyle. I’ll touch on collagen in this section as well.
Let’s get started!
In the last article, I discussed the many performance benefits of creatine. I will just recap them here.
First of all, by having creatine stored in our muscles, it allows for a quick recovery when ATP (the main energy source in our cells) breaks down. The stores of creatine will jump into action, creating additional ATP and therefore improving our high-intensity work out performance.
Secondly, creatine is a popular supplement to assist in increasing the size of your muscles. It can do this by creating new pathways to boost the formation of protein and create new muscle fibers (1). Also, creatine can increase the water content of the muscle cells (cell volumization) and this will quickly increase the size of your muscle.
- muscle mass
- muscle endurance
- ballistic power
- resistance to fatigue
- sprint ability
It has been said that creatine is the most effective muscle building and performance enhancing supplement available. Given all the benefits, I tend to agree.
But there are more than just performance benefits with creatine. Let’s take a look.
Please note that there is insufficient clinical evidence to support any of the claims in this section, but there is promising enough evidence to move forward with studies, and besides, what have you got to lose?
Creatine may improve testosterone levels in certain athletes, but not all (2).
It is possible that creatine can protect GABA (a neurotransmitter) neurons from damage (3).
Since creatine can increase muscle strength and endurance, and Parkinson’s disease can lead to decreased muscle size and fatigue, creatine is a good supplement to take. Also, creatine has been shown to prevent a drop in dopamine levels (a hallmark of Parkinson’s disease) in mice, so again, why not?
The addition of creatine may have heart-health benefits. Creatine lowered high triglycerides, LDL, and cholesterol in one study. More research is needed here as well.
Blood sugar levels may be lowered with the use of creatine. Again, more clinical studies are needed.
Bone health may also improve with the use of creatine. The thing is, in most studies, creatine is added when a regular exercise regime is started, and the results show a greater bone strength. This could be the creatine, or it could be the exercise.
As I said at the start of this section, a lot more studies need to be done before any conclusive evidence is available in any area. But if there is a chance that creatine can improve or help in any of these areas, and there are no real side effects (when taken correctly), then why wouldn’t we add it as a supplement to our lifestyle?
Even More Neurological and Health Benefits
Research has shown that your brain, just like your other muscles, requires a great deal of ATP when performing difficult tasks. Since creatine increases the availability of phosphocreatine supplies, it can be stored in the brain to improve brain functions.
Older individuals who were introduced to a creatine supplement regime for 2 weeks showed a significant improvement in memory and recall ability (4). Another study showed there may be a link between creatine supplementation and a boost in brain function, a protection against neurological diseases, and a reduced age-related loss of muscle and strength.
And finally, creatine may reduce fatigue and tiredness (5).
Given the vast amount of research that is available that shows all the promising connections between creatine and health and neurological improvements, I would suggest that you add creatine to your daily supplement list. Please remember that I am not a doctor, and am only offering my opinion. Check with your own physician if you have any questions or concerns.
Creatine and Keto (Collagen too)!
Since this is a site about the Keto lifestyle, I would be remiss if I didn’t mention that it is perfectly safe to take
a creatine supplement if you are in ketosis. You will remain in ketosis if you take the supplement.
Also, it is safe to take collagen if you are following the Keto lifestyle. You will remain in ketosis if you take the supplement.
There is more information on collagen in this article.
So there you have it.
Creatine is probably one of the best supplements in the world to assist with muscle growth and endurance. When we add to that all the other potential benefits, it seems like a no-brainer to add this supplement to your daily list.
Thanks for listening.
If you have any comments or questions, please add them below.
See you in the next post!
Have a great day!