Creatine is a commonly used dietary supplement with a reputation for improving exercise performance and increasing muscle mass, and studies have shown that it delivers on its promise. According to Amino Acids (January 2010), creatine supplements play a therapeutic role in several diseases characterized by wasting (atrophic) conditions, weakness, and metabolic disturbances (such as in the muscle, bone, lung, and brain) as creatine is capable of slowing these degenerative states and can aid in alleviating some muscle disorders, such as Duchenne muscular dystrophy and inflammatory myopathies); central nervous diseases, including Parkinson’s, Huntington’s, and Alzheimer’s; and bone and metabolic disturbances, such as osteoporosis and type 2 diabetes. In light of this, perhaps we should all be considering supplementing with creatine as we age. And since our body uses up about two grams of it per day, in addition to the natural decline with aging, replenishing our supply daily makes great sense for these 12 reasons:
1. It improves recovery after exercise and reduces soreness.
2. It’s one of the only supplements proven to increase energy.
3. It aids hydration and muscle contraction.
4. It aids fat metabolism and muscle growth.
5. It balances cortisol after exercise.
6. It increases energy and repair after exercise and surgery.
7. It enhances brain health and can be used to treat concussions.
8. It increases muscle volume.
9. It improves bone health healing.
10. It improves glucose tolerance.
11. It reduces age-related muscle loss.
12. It increases muscle performance and muscle mass in vegetarians.
Creatine and BCAAs
Creatine is an extensively researched dietary supplement that has been shown to promote muscle gain, improve exercise performance and increase strength. It is also known to reduce the risk of chronic neurological disease and is protective for the brain. Five milligrams per day is the desired dose. Branched-chain amino acid supplements have been found to reduce exercise-related muscle damage, muscle soreness, and fatigue during exercise if you take it pre- or post-workout. You can obtain the perfect blend of these two helpful nutrients, as well as a load of antioxidants, in just half a scoop of Clear Recovery. I mix it with my protein powder, soluble fiber, and collagen shake every morning. I enjoy great energy, and good strength and am rarely sore from my workouts as a result.
For more information on the benefits of creatine read this study: Is creatine safe for older adults?