The Medical Advisor

The powerful benefits of creatine are now being widely recognized, with experts even recommending it as the go-to fitness supplement that can give you “the best bang for your buck.” (1) Apart from enhancing athletic performance, studies have also credited it for helping build body mass and decrease body fat percentage when combined with exercise. (2) But even if you’re not a bodybuilder or professional athlete, you can benefit from increasing your creatine intake and optimizing your levels. Let’s take a closer look at what creatine can do for you. What Is Creatine? Although creatine is often referred to as an “amino acid," it isn’t one of the 20 amino acids that are considered the building blocks of protein. Rather, creatine is a nitrogenous organic acid made from three true amino acids, namely glycine, arginine and methionine. 3 , 4 Your body naturally produces creatine — 95% of your body’s creatine supply is found in your skeletal muscle while 5% is in your brain. It supplies en...

Creatine is a substance naturally found in muscle cells and the brain. It helps your muscles produce energy during high-intensity exercise or heavy lifting. Most of the body's creatine is stored in muscles, where it’s used for quick bursts of energy. As such, creatine is commonly used by athletes to improve performance, as it's immediately used by your body to convert adenosine diphosphate (ADP) to adenosine triphosphate (ATP) — the main energy currency of cells — and supply energy muscles need for contraction. However, creatine also helps provide energy to your brain and research suggests it may play an important role in recovery from traumatic stress. Unraveling the Neurobiological Reasons Why Some Develop PTSD — and Others Don’t While creatine is well-known for its benefits in physical performance and muscle health, its potential advantages for brain health are becoming increasingly recognized. In a study involving U.S. veterans, researchers with the University of Utah Schoo...

Pumping iron at the gym is only half the muscle-building battle. The adage “muscles are built in the kitchen” rings truer than ever. Foods and supplements you choose can amplify your workouts, turning efforts into visible results. With countless options available on the market, finding the most effective can be overwhelming. This guide cuts through the noise to help you fuel your body for optimal muscle growth. 1. Prioritize Protein Protein is the foundation of muscle health. It supplies the vital components for muscle tissue and drives muscle protein synthesis, which repairs and strengthens muscles after exercise. “Protein provides the essential building blocks your muscles need to repair, grow stronger, and get bigger, effectively complementing the hard work you put in during training,” Shawn Arent , professor of exercise science at the University of South Carolina, Arnold School of Public Health, said in an interview with The Epoch Times. Skeletal muscle constantly repairs and renew...