Creatine: More than just strength and muscle. Benefits for the brain.
Our friends Crown Sport Nutrition, regular contributors to Triathlon News, have shared this interesting article in which they address a little-known perspective on creatine: its role in brain function.
When we talk about creatine, most people think of a supplement to gain strength or muscle mass.
But what many triathletes don't know is that this compound, widely studied in the sports world, can also make a difference in performance. cognitive, especially in tests of medium and long distance as a Ironman.
The brain also needs creatine
Although it is stored primarily in muscle, a significant portion of creatine is found in the brain, which represents only 2% of body weight, but consumes about 20% of total energy of the organism.
During prolonged exercise—such as an IRONMAN or Half Marathon competition—maintaining a good mental state is just as important as maintaining your pace on the bike or run.
That's where creatine can become a great ally.
Scientific evidence: memory, intelligence and more
According to recent studies, creatine supplementation may help improve the the memory and intelligence, especially in older people, but also in young people, vegetarians or not.
These results are due to the fact that this supplement helps maintain energy levels in the brain, allowing a better response in conditions of mental stress or tiredness.
Ideal for hard workouts and lack of sleep
Have you ever had to train with little rest or compete in situations where you barely get enough sleep? Creatine also has something to offer here.
Recent research has shown that this supplement helps to reduce the negative effects of lack of sleep, allowing to maintain a good capacity for reaction, concentration and decision-making.
Something key when you face a marathon after more than 180 kilometers of effort.
An invisible aid during the race
In triathlon, success doesn't depend solely on physical fitness. During a long-distance competition, capacity of concentration, the emotional control and decision-making under fatigue can make the difference between finishing strong or falling apart.
That's why more and more sports nutrition experts see creatine as a supplement integral which not only improves muscle performance, but also brain function under demanding conditions.
How to take it?
The usual recommended dose is 3 to 5 grams daily creatine monohydrate. It is not necessary to load or cycle. Its continued use, combined with good hydration, can improve the mental resilience without relevant side effects.
For triathletes who train daily, compete in extreme conditions, or seek to optimize all aspects of their performance—physical and mental—creatine can be a great tool.
If you are thinking of incorporating this supplement into your routine, Crown Sport Nutrition offers its Creatine Monohydrate, a product of maximum purity (Creapure®), supported by scientific studies and formulated especially for endurance athletes.
You can find all the information on their official website: crownsportnutrition.com/product/creatine-monohydrate
