Increase Muscle Mass: Creatine is widely known for its effectiveness in increasing muscle mass. Taking it for 5-7 days has been shown to significantly increase lean mass and muscle size. This initial increase is due to increased water content in your muscles, known as cellular volume, and can quickly increase the appearance of your muscles. In the long term, it helps muscle growth by promoting the formation of proteins that create new muscle fibers.
Another study found that creatine supplements also increased muscle morphology in response to intense resistance training, possibly through high-quality training sessions.
Injury prevention:
Creatine supplements may also help with injury prevention and post-injury recovery.
One reason for this is that creatine increases cellular metabolism, which helps prevent tissue damage, especially when oxygen availability is compromised, such as during high-intensity exercise.
Also, increasing the availability of creatine in tissues may increase cellular metabolism and thus reduce the severity of injury.
This is because creatine may reduce muscle spasms and damage to muscles, bones, ligaments, tendons, and nerves.
Cognition and brain health: Creatine supplements may also improve cognitive function, especially in older adults. Creatine supplements have been shown to increase brain creatine levels by 5-15%, which in turn increases oxygen and energy supply, which may improve brain function.