New research on how Great Creatine really is

MIRACLE SUPPLEMENT

Creatine keeps getting better . . . and better.

Jim Stoppani, PhD

You should be familiar with the majority of the
benefits that creatine is almost guaranteed to deliver: increased
muscle growth, greater muscle strength and even better muscle
endurance. On top of that, creatine has been found to enhance
cognitive function and memory, protect against brain injury and
even provide a long list of health benefits, such as helping in the
treatment of Parkinson’s disease, Huntington’s disease and
depression. It can also aid cardiovascular health, and enhance
skin cells’ protection from sun and oxidative damage.
Now, new research shows that creatine has even more unexpected
benefits, such as preventing muscle loss during layoffs
from the gym, decreasing blood-sugar levels — and possibly
even prolong your life!
IN THE STUDY Xavier University (Cincinnati, Ohio) researchers
immobilized one arm in a full-length cast for one week while subjects
consumed 5 grams of creatine four times per day, then immobilized
the other arm while they took a placebo (5 g of maltodextrin
four times per day). When the subjects received creatine, they
increased their arm-muscle mass in the immobilized arm by 1%, but
lost 4% in arm-muscle size when they took the placebo. Additionally,
when they took creatine, they only lost 4% strength in the
biceps and triceps; when they took the placebo, they lost about
20% strength in the biceps and triceps.
In another study, University of São Paulo (Brazil) researchers
had subjects take either 10 g of creatine per day or 10 g of a placebo
(dextrose) for three months while following an aerobic
training program. The researchers found that the subjects taking
creatine had lower blood glucose (blood sugar) levels due to the
creatine pulling more glucose out of the bloodstream and into
muscle cells. This aids gains in muscle size, because glucose also
pulls more water into muscles. It can also help you train harder,
because you’ll have higher levels of stored glucose (glycogen) in
your muscles. It can help you burn more fat, because you’ll have
less blood glucose, which means less glucose stored as fat.
In a third study, German researchers gave mice either supplemental
creatine in their diet or a plain diet without extra
creatine. They found that the mice receiving the added creatine
had an increased lifespan — 10% more than the mice not
receiving creatine.
DOSAGE Take 2-5 g of creatine — depending on the form you
use — with your pre- and post-workout shakes within 30 minutes
before and after training. On rest days, take one dose of creatine
with your morning meal. During layoffs from the gym, continue
taking one dose of creatine with your morning meal to help you
better maintain your muscle size and strength.

Written by Jim Stoppani, PhD Flexonline