Creatine — we’ve all heard about it in some way, shape, or form. Maybe you overheard your body-building coworker talking about how they got “so huge” with their body-building buddies. Maybe you’ve seen commercial after commercial, year after year, and you’ve finally broken down to the point where you did a quick Google search on the benefits of creatine. 

Maybe still, you are in the nascent stages of your (hashtag) fitness journey and you want to know which supplements are the best for ensuring you get the most out of your workouts. 

If you are like a lot of people in Seattle (and all around the world, to be fair), you are prioritizing functional HIIT workouts as a core part of your fitness routine. If you browse our F45 site or read previous blogs, we highlight what exactly HIIT workouts and functional training are and what you stand to gain from joining a Seattle F45 gym. We have locations in Queen Anne, Northgate, and the Central District where you can join time-efficient, team-training classes where members transform their lifestyle physically, mentally, and emotionally! 

Long story short, there’s something special happening at F45 and we want you to be a part of it. 

Now that we’ve established where you can find functional HIIT training in Seattle, it’s time we get to the meat and potatoes of today’s blog — the benefits of taking a creatine supplement. Read on if you are interested in learning more about how taking creatine can do more than simply add muscle mass to your training. There’s plenty more you stand to gain from taking this natural supplement used to boost athletic performance!

Muscle Cells Produce More Energy

Most people only think of creatine as a means to grow muscle mass. While that certainly is a primary benefit (which we will highlight below), creatine supplements also help your cells produce more energy. 

Creatine supplements cellular energy in a range of ways. For one, it increases your muscles’ phosphocreatine stores. In turn, this helps form adenosine triphosphate, or ATP, which is a crucial molecule cellular energy, according to PubMed Central.  

While you exercise, ATP is used to produce energy. If you are working out with intensity, perhaps during an F45 Training HIIT class, your body might use ATP faster than it is able to reproduce it. 

Here’s where creatine comes in. By increasing your phosphocreatine stores, you are then able to produce more ATP energy to give the fuel your muscles need to perform optimally during high-intensity exercises. 

Improves Performance During High-Intensity Exercise

As a corollary to the point above, creatine helps dramatically improve performance in a range of ways. It’s been researched and shown to improve factors such as:

  • Fatigue resistance
  • Strength
  • Explosiveness
  • Recovery
  • Brain performance
  • Muscle mass
  • Spring capacity
  • Muscular endurance
  • Ballistic power

One of the more unique aspects of creatine is that people of all fitness levels stand to experience such improvements. Where other supplements might be typically geared to elite athletes, creatine can provide a variety of benefits to folks of all genders, (adult) ages, and fitness levels. 

Short & Long-Term: Accelerates Muscle Growth

Yes, we’ve finally come to it; creatine can help dramatically improve the rate at which your muscles grow. According to Healthline, “Creatine is the world’s most effective supplement for adding muscle mass. Taking it for as few as 5–7 days has been shown to significantly increase lean body weight and muscle size.

To be clear, this initial rise is due to an increase in the water content of your muscles. While this short-term benefit is nice from an aesthetic perspective, taking creatine also helps in the long run by aiding in muscle fiber growth. According to a PubMed article, Effects of training and creatine supplement on muscle strength and body mass,  after participants used creatine during a six-week training regimen, they added about 4.4 pounds more muscle mass than the control group added. 

Hence, creatine is a great supplement for both short-term and long-term muscle mass growth. 

Additional Benefits

If you couldn’t already tell, we are big believers in the impact creatine can have (although we don’t officially endorse any supplement here at F45, so be sure to check with your doctor or nutritionist to see what is right for you). We could take all day to outline the many benefits of creatine — but we don’t have all day! 

As such, we’ve briefly highlighted a few little-known benefits of creatine. We think a few of these might surprise you!

  • Safety – Creatine has been studied and found to be it’s one of the safest supplements available. It’s been studied for hundreds of years as well!
  • Brain function – Did you know that your brain requires quite a bit of ATP when completing difficult tasks? In the same way that creatine can increase ATP levels to support physical exertion, creatine can help increase phosphocreatine stores so it can increase more ATP. This might be particularly beneficial for vegetarians, who will typically consume less creatine than the omnivores among us, since meat is the best dietary source of creatine.
  • Reduce fatigue – A PubMed Central study found that creatine supplements might reduce fatigue and tiredness, especially in people with traumatic brain injury. Such participants experienced a 50% reduction in dizziness when compared with a control group who did not take a creatine supplement. More research on this matter needs to be done before any conclusions are drawn, however. 
  • Fight diabetes – Research suggests that creatine supplements can help lower blood sugar levels. This could be helpful in regulating blood sugar levels after a high carb meal, for instance. Make sure you consult your physician before taking a creatine supplement if you have diabetes or blood sugar issues of any kind. 
  • Shield against neurological diseases – Because several neurological diseases are characterized by a reduction of phosphocreatine in the brain, creatine might shield against or slow down certain disease progression. Research has been done on Huntington’s disease, Alzheimer’s, epilepsy, and others. However, more needs to be done before any significant conclusions can be drawn. 

Get Your Free Trial At F45 Training In Seattle!

Of course, any supplement you take, creatine or otherwise, won’t have much of an impact if you aren’t exercising regularly. That’s where we come into the picture at F45 Training in Seattle. 

With an intentional mix of circuit and HIIT-style workouts geared toward everyday movement, our 45-minute group fitness class will get your heart pumping like you wouldn’t believe. But don’t worry! Your classmates will be supportive and your trainers will guide you each step of the way. Check out our New to F45 resource for more information about what you can expect on your first day of F45 Training!

Finally, becoming an F45 member means you get access to your very own, free personal nutrition program to help you meet your unique health objectives. This program includes daily meal plans, tracking, and community support. Claim your free trial today!