I’m convinced I gain muscle and strength faster while using it. Speak to enough long-term creatine users, and one response may be so common as to leave you scratching your head, contemplating whether there’s more to the story: But the only side effect that has otherwise been well documented is weight gain resulting from an increase in lean body mass… These people don’t experience large increases in cellular energy stores after creatine supplementation and therefore don’t reap the performance benefits either. Now, a small proportion of people who supplement with creatine monohydrate are “non- responders”. As a result, these people tend to experience improved memory and cognitive function after creatine supplementation ( 4). Vegans and vegetarians may particularly benefit from supplementing creatine, for they typically consume less dietary creatine. One of these is brain health optimization, for creatine supplementation can increase brain energy stores and typically has antidepressant effects in females with depression that does not improve on taking commonly-prescribed antidepressants ( 3). To this day, the strength and power performance-enhancing effects of creatine monohydrate ( 1, 2) are probably unsurpassed by other legal supplements.īetter yet, scientists continue to identify more creatine use cases. This simple peptide comprises three amino acids (arginine, glycine, and methionine), and we all consume creatine in our diets each day – often several grams of it. By increasing muscle stores of phosphocreatine – high-energy phosphate stores used to fuel brief, powerful muscle actions – many users soon surpass their previous best performances. So, in this post I’m going to explore what we know about creatine and sleep. And what if this compound is safe, has health benefits, and is even inexpensive? This sounds too good to be true, but findings from a recent study suggest that creatine monohydrate, a supplement that has been used by strength and power athletes for decades, may fit all of these criteria. But maybe there’s already a widely-used supplement that has this very profile. Wouldn’t it be great if you could take a supplement that reduced how much sleep you need without any negative effects? If such a compound existed, surely everyone would know about it already, r ight? Perhaps.
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