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From boosting strength to building muscle to promoting brain health, the benefits of creatine supplementation are crystal clear. And now it looks like what creatine gives us may include some positive physical effects. Creatine supplementation may improve physical performance The first set of studies on creatine supplementation on athletic performance included athletes – and they were all small, short-term studies. In a study presented at the American Heart Association's Scientific Sessions this past April, the scientists recruited 12 elite cyclists who completed training in the week before and after a four-day long cycling event. After the weekend of racing, the cycling athletes and their respective coaches received a creatine supplement and monitored their performance in the afternoon while they enjoyed a full-day of rest and recovery. The creatine supplemented athletes performed better overall than the control group and had more improvements than the control group. More specifically, the cyclists in the study performed 50 percent more sprints and 70 percent more repetitions on certain cycling events compared to the control group. The cyclists in the study performed significantly better in certain endurance and time trial events including the three mile, 100 miler, and 60-mile bike ride. This is all important, because research suggests that creatine is good for strength, muscle power, and endurance. While many may be concerned that an increase in strength and muscle mass is a bad thing, it's important to remember that there are still some benefits to creatine if it actually strengthens muscles. The body takes creatine in the form of creatine and Creatine Oxidase when we exercise. Creatine is used to enhance the muscle's ability to convert muscle fuel into ATP, and it also improves the metabolism of food into fuel. While the body is getting more creatine in the form of creatine, the amount going in is actually decreasing. Creatine supplementation is also helping our muscles use oxygen more efficiently to power their performance. While it's possible that the athletes in the study could have benefited from taking creatine post-workout, this is a small study and it's not really something we'd focus on during a cycling race. But if there is a positive effect from creatine supplementation, it definitely isn't good for your joints. Creatine is great for preventing muscle soreness Another study reported by the American Heart Association showed that endurance athletes who consumed a daily supplement of creatine or a placebo experienced improved endurance performance compared to cyclists ingesting either no treatment or a placebo. But the study only lasted for two weeks. So it won't tell us if creatine is causing injury or performance gains in training athletes. The study only looked at two weeks Similar articles: