4 Creatine Benefits: What It Can Help Support

Creatine is a popular supplement among athletes and those who exercise for its role in supporting muscle strength. However, it's always good to research the products and ingredients when considering a new supplement. This blog will look at the latest creatine research and address some common misconceptions you might have heard about this supplement.

What Does Creatine Do?

What exactly is creatine? What does creatine do? Good questions! Creatine is a naturally occurring organic compound found primarily in our muscles. Amino acids produce it, and we mostly get it by consuming foods high in protein, like red meat.

So, what does creatine do, and why do people need it? Creatine, specifically in the form known as phosphocreatine (PCr), plays a crucial role in providing the energy our muscles need during intense exercise. When we work out, our bodies use up a substance called ATP, which is like fuel for our muscles. Phosphocreatine helps to quickly restore ATP levels, ensuring that our muscles have the energy they need to continue performing well during and after physical activity.^[1]

Athletes use creatine supplements to support high-intensity exercise and to help increase lean body mass during training.^[1] Additionally, creatine has shown positive effects in supporting muscle strength when combined with resistance training.^[2]

Creatine comes in several forms. One of the most popular forms of creatine supplementation is creatine powder, which can be mixed into water or smoothies to add a dose of creatine to your daily workout routine.

4 Creatine Benefits for Adults

Now that we know what creatine is, and why you might be interested in Creatine supplements, let's get to this article's real meat and potatoes: what are 4 creatine benefits for adults?

#1 Supports Muscle Strength During Resistance Training^†

When combined with consistent resistance training, creatine can help support muscle strength. By helping to resynthesize ATP during exercise, creatine can support the quality and volume of reps during resistance training.^[1]†

When to take creatine? Should you take creatine before or after workout? Creatine supplementation timing is less important than consistency, so take creatine when it's easiest for you to work into your daily schedule. Creatine supplements work best when combined with short-term, high-intensity exercise or resistance training.

Consistent Creatine supplementation combined with resistance training can be a productive part of an overall fitness regimen that includes other healthy habits like a well-rounded exercise regimen and a diet primarily consisting of nutrient-rich foods.

#2 Supports Lean Muscle Mass and Muscle Health^▲†

Creatine benefits support building and maintaining lean muscle mass, when paired with regular resistance training. Creatine Monohydrate has been studied to help athletes increase lean muscle mass during training, including short bouts of high-intensity exercise.^†

Creatine is an organic compound that can be naturally produced by our bodies and stored in our muscles; creatine supplements can help to provide an additional source of this compound to replenish stores in our muscles, supporting muscle health. Athletes may have a particular interest in muscle health, but it's also essential for everyone's daily lives.^†

Muscle health is key to movement and physical function, particularly as we age, so caring for your muscles is important even if you're not planning on trying out for the Olympics. A well-rounded routine, including strength training and proper nutrition, can help support the benefits of Creatine supplements, and provide a solid base of muscle health support.^†

#3 Supports Cellular Energy in Muscle^▲†

Creatine plays a vital role in cellular energy in muscle cells. When we work out, our cells use ATP, an all-purpose cellular energy our body produces out of glucose. When it's used, Adenosine Triphosphate (ATP) becomes Adenosine Diphosphate (ADP), which, if you're counting, means one less phosphate!^[1]†

The creatine stored in our muscles helps provide an extra phosphate, allowing ADP to turn back into ATP, so your muscles can use it again! This is most effective when creatine is taken consistently and combined with resistance training. Supporting your muscles' cellular energy can help support your overall health.^[1]†

#4 May Help Support Healthy Aging^▲†

As we age, the function of our muscles remains essential. It's how we get around and do everyday activities, and supporting muscle health into our older years is very important; Creatine in combination with resistance training can help with that.^†

We're all aware that as we get older, muscle mass and strength naturally decline. Both of these qualities are essential to our mobility and quality of life. Creatine and resistance training may help support healthy aging through supporting muscle strength, function, and cellular energy in older adults.^†

Final Thoughts on Creatine Benefits

Creatine benefits may make it a popular supplement among athletes, but you don't have to be going for gold to understand the benefits this supplement can provide. Creatine supplementation can support muscle strength during resistance training, support lean muscle mass and muscle health, support cellular energy in muscle cells, and help support healthy aging when combined with regular resistance training. Is creatine safe? Generally, yes. However, results may vary depending on the individual because we're all different. It's always important to consult a trusted healthcare provider before adding any supplement to your routine.^†

You may wonder, "How much creatine should I take?" Always consult the suggested use on the supplement label. Our creatine powder is mixed with 4-6 oz of water or other beverages, preferably at room temperature or warm. Please consume adequate water and electrolytes during exercise.^†

If you're looking to take a step toward supporting muscle strength during resistance training, lean muscle mass, muscle health, and cellular energy in your muscles, check out Nature Made® Creatine Monohydrate Drink Mix Powder. This supplement is just one way to support your daily wellness with supplementation made from high-quality ingredients. Explore our Healthy Aging supplements today and support your healthy aging journey.^†

▲In combination with resistance training

* Based on a survey of pharmacists who recommend branded vitamins and supplements

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6. Published 2007 Aug 30. doi:10.1186/1550-2783-4-6
2. Creatine in combination with resistance training and improvement in muscle strength: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. EFSA Journal. 2016;14(2). doi:https://doi.org/10.2903/j.efsa.2016.4400