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10 unexpected benefits of creatine
Whether you’re a diehard Hyrox devotee, a CrossFit fanatic or just someone who loves to work up a sweat in the gym, you’ve probably heard of creatine. Found naturally in foods such as meat and oily fish, many exercise enthusiasts take it in supplement form to boost their endurance and performance. But despite some research still being in its early stages, scientists have reason to believe creatine may also have a wide range of other benefits. Read on to discover what they might be…
Why creatine is a firm favourite of fitness fans
Creatine is a substance found naturally in cells in your muscles and brain. It helps your muscles produce energy and has been proven to improve performance during short-duration, high-intensity activities. The known benefits of creatine include:
- Increased muscle mass and strength
- Enhanced exercise performance
- Improved muscle recovery
- Reduced muscle damage
Research is still ongoing, but early findings indicate it could also be beneficial for a wide range of other reasons too:
- Improving cognitive function
- Boosting memory
- Helping to alleviate symptoms in patients with Alzheimer’s disease
- Improving mood
- Reducing post-viral fatigue
- Improving symptoms of menopause
- Helping to regulate blood sugar
- Improving cardiovascular endurance and protecting against certain heart conditions
- Maintaining skin elasticity and health
- Reducing your risk of cancer
This last benefit is really quite exciting. For example, one recent study involving 25,000 people found that, among participants aged 52 and above, for those who had the highest levels of creatine in their diets, each additional 0.09g of creatine over a two-day average was linked to a 14% reduction in cancer risk.
How much creatine do you need?
Reseachers recommend having between 3g and 5g of creatine per day. The body naturally synthesizes about 1g of creatine per day, but additional creatine can be found in animal-based products such as red meat, fish and shellfish, and cow and goat’s milk.
Interestingly, a recent study found that six out of 10 women didn’t consume the daily creatine intake recommended by researchers.
Speak to the professionals
Before making any drastic changes to your diet or starting any supplements, it’s always best to seek medical advice. If you would like to speak to one of our experienced doctors about making lifestyle changes that will have a positive and lasting effect on your health, book an appointment at YourGP using our simple online booking system, email reception@your.gp, or call us on 0131 225 5656 and we’ll be happy to arrange an appointment at a time that suits you.
The best place in Edinburgh for private GP services (I have tried several). Very professional practice management able to answer any queries in a very timely manner. The nurse, Lynn is very knowledgeable and caring, able to put not only me but also my three months old son at ease. I am very happy with the service I have received.
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Independent Healthcare Team
Gyle Square | 1 South Gyle Crescent | Edinburgh | EH12 9EB
his.ihcregulation@nhs.scot
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