Creatine plays a key role in supplying energy for muscle cells during intense activity. While creatine is not an essential nutrient because the body can synthesize it, it’s one of the most widely used supplements because there is strong evidence it can improve performance and is safe for most people. Additionally, creatine may have other health-promoting properties beyond its ability to make a person stronger or faster. It is naturally produced by the body. When stored in muscle cells it helps produce ATP, which is the primary energy currency in the body.
So does Creatine have benefits, well yes!
Increase in muscle size
Creatine supplementation causes an increase in the water content of muscles, making them larger. This is not due to an increase in the size of the muscle fibers. However, creatine can increase real fat free mass over time, as it’s strength and power boosting properties allow higher quality training and thus, better gains.
Improved athletic performance
A large body of research shows that oral creatine supplementation can make an athlete faster and stronger when performing high intensity activity.
Faster recovery time.
Creatine helps muscles recover quicker after workouts, rebuilding new, bigger muscle and allowing you to workout sooner and feel less muscle soreness.
Better muscle endurance.
Studies have shown that creatine use increases muscle endurance, allowing users to workout more intensely for longer periods of times.
Increased muscle protein synthesis
Creatine increases the available energy supply (ATP) for muscle contraction. Creatine itself does not stimulate protein synthesis.