If you're looking to buy a single supplement to improve your training results, burn fat efficiently, and improve overall health, growing evidence suggests that creatine will give you the best bang for your buck. For many years now, creatine, a combination of amino acids that provides energy for muscles, has been a basic ingredient in the world of sports and among the community of muscular bodybuilders. In fact, our body naturally produces creatine, and we can also get some creatine from certain foods such as meat and fish. Creatine is also one of the most researched fitness supplements. Many studies have already proven that the supplement contributes to improving performance, provides more strength in training, contributes to building muscles and even has a positive effect on the brain.
Provides more energy in the gym and also protects the brain
Creatine is not new - it gained momentum as a supplement in the 90s thanks to the Olympic athletes who, following the results of the many studies conducted with the supplement, included it in their nutritional routine. However, the great demand for creatine among the general and non-professional audience has only grown in recent years, when creatine has become a basic ingredient in the diet of fitness enthusiasts, just like the popular protein powders. In light of the many scientific evidences regarding the benefits of the supplement, what is more, that its price is relatively low, experts consistently recommend it to anyone who wants to advance their fitness training and reach higher levels. Here are the reasons why you should also include creatine in your diet: Creatine helps provide fuel for more repetitions in training. In addition, recent findings on creatine published last month show that it has an advantage for both muscle building and fat loss and conditioning.
Researchers from the University of New South Wales concluded from the available data that creatine users gain 1.1 kg more of lean muscle and lose almost 0.7 kg more fat than people who do not take a supplement. Previous studies have also supported this finding. Creatine works by providing extra fuel to muscle tissue. The result: You will be able to lift heavier weights in the gym and burn more energy. In addition, the creatine that is stored in the brain also contributes to the protection of cognitive health, as found in the latest study.
Unlike creatine, whose effectiveness has been proven in quite a few studies, other leading fitness supplements have more limited evidence when it comes to building muscle and burning fat. They may be useful, but in specific contexts:
Exercise energy supplement: Scientists warn that these supplements vary greatly in ingredients. You will often find that the main ingredient in these supplements is caffeine. The only supplement that comes close to challenging creatine in terms of wide-ranging benefit and extensive research is caffeine. But while caffeine can enhance workouts and is relatively safe in moderate doses, it can have serious side effects in large amounts, so you're better off drinking coffee than consuming a concentrated caffeine supplement.
BCAA: Amino acids that help your muscle tissue recover and strengthen. There is mixed evidence that supplementing them helps, since you probably get enough amino acids through the food you eat.
Shakes and protein powders: mostly a convenient source of supplementation that you can get anyway through the food you eat. Other supplements are less evidence-based, less reliable, and can carry more risks, especially when you purchase them over the Internet.
Relatively cheap compared to other supplements
Note that not all creatine supplements on the market are the same. The most researched substance is creatine monohydrate, which has enough evidence behind it that sports nutritionists consider it effective, safe and reliable. Mild side effects such as digestive discomfort can occur but tend to be temporary and mostly related to higher doses.
In addition, the price of creatine monohydrate is relatively cheap compared to other supplements, especially if you buy it pure and not mixed with special pre- or post-workout mixes. However, despite all the potential benefits of creatine, it is not a panacea. No supplement, no matter how much research is behind it, cannot compare to a healthy diet, quality sleep and regular exercise. Once you're successful with your gym routine and diet, creatine can be just the thing to give your routine that extra edge.