Why Creatine+ Is Your New Best Friend
Posted March 26, 2021
Creatine is one of the most popular and well researched supplements in the world, and over the last few decades it’s found its way near the top of many people’s ‘essential supplements’ lists. However, many are unaware of creatine basics, such as the science behind it and its studied benefits.
Just a few years ago, creatine was something that was talked about as a “secret weapon” exclusively for bodybuilders, powerlifters, and other hardcore strength athletes. Today, athletes of all types take creatine as a way to improve both their training and recovery. The research is clear that for many athletes, this is one supplement that comes with a significant upside.
Simply put, creatine is an energy source. In scientific terms, it’s a nitrogenous organic acid naturally produced in both the kidneys and liver that helps supply energy to cells all over the body - particularly muscle cells. It consists of three amino acids: L-arginine, glycine, and L-methionine, all of which are involved in a vast number of processes in the body. Creatine is a fundamental component for the body to create its primary form of energy in muscle cells, known as the compound adenosine triphosphate, or ATP. When muscles contract explosively, or for brief, intense work lasting no longer than 8-12 seconds, creatine (bonded with phosphoric acid as creatine phosphate) is how the muscle creates the energy necessary to do it.
Healthy human bodies are capable of creating creatine, so it’s not considered an “essential” nutrient. It’s found in food sources like red meat, seafood and poultry, so it’s not surprising that vegans or vegetarians have decreased creatine levels in their blood and muscle tissue. In one study, researchers found that supplemental creatine increased previously low creatine stores in vegetarians, who demonstrated greater improvements in fat-free body mass, maximal strength and type II muscle fiber area compared to omnivores. Research has consistently demonstrated that creatine supplementation increases intramuscular creatine concentrations, promotes improvements in exercise performance, and enhances training adaptations.
Without a doubt, the most popular form of creatine is creatine monohydrate. It’s simply creatine with one molecule of water attached to it - hence the name monohydrate. VEDGE™ Creatine+ combines the highest grade creatine monohydrate available, along with Peak02® - a trademarked ingredient with proven studies showing increases in strength, energy, and performance. Together, creatine monohydrate and Peak02® work to enhance our gains, strength, and increase our training capacity.
PeakO2® is an organic-certified combination of six adaptogenic mushrooms grown in the U.S. PeakO2® allows users to “adapt” to and overcome physical and mental stress, increasing power and endurance. In the first seven days of a 21-day clinical study at the University of North Carolina, Chapel Hill, competitive athletes supplementing with PeakO₂® improved their Peak Power Output by 17.6% over baseline. The placebo group decreased 11.8% compared to baseline.
Of course, safety is always a priority when considering any new supplement, so it’s important to note that more than 1,000 studies have been conducted on creatine monohydrate since the early 1990’s.
Short and long-term studies in both healthy and diseased populations, from infants to elderly, at dosages of between 0.3 - 0.8 g/kg/day for periods lasting up to 5 years have consistently demonstrated that creatine supplementation presents no adverse health risks. And to be clear, Creatine is NOT derived from animals and is fully vegan.
The benefits of creatine supplementation may also go beyond athletic performance, with potential improvements in cognitive function and brain performance. It might also have neuroprotective effects on neurological diseases such as Huntington’s disease and Parkinson’s disease, but more research is needed. Nonetheless, athletes of all types have found creatine as a way to get more results from their training, so the secret is out that this is one supplement that can truly be a game changer.
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Written by Brett Malaney
Buford, T.W., Kreider, R.B., Stout, J.R. et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr 4, 6 (2007). https://doi.org/10.1186/1550-2783-4-6
Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. 2003 Nov;35(11):1946-55. doi: 10.1249/01.MSS.0000093614.17517.79. PMID: 14600563.
Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.
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