The boost is back and ready to benefit you big time!
BY BRIAN FRANK & STEVE BORN
- Maximizes recovery
- Reduces post-exercise soreness
- Powerful antioxidant support
- Multiple brain health benefits
- Supports cardiovascular health
- Protects against muscle and bone mass loss
An organic compound, made from the amino acids arginine, glycine, and methionine, creatine is arguably the most popular and well-known athletic supplement in history. First discovered in 1832 by French scientist, Michel Eugene Chevreul, creatine supplements became available to the general public in the early 1990’s.
Since then, creatine continues to be a “must have, must use” supplement for athletes involved in purely explosive strength and power types of exercise: weightlifters, bodybuilders, track and cycling sprinters, CrossFit athletes, football players, and others. Additionally, for all athletes, including endurance athletes, creatine is a staple during off-season weight training workouts, as its use permits the athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance.
How Creatine Boost benefits you
While most people tend to relegate creatine’s use to the types of athletes mentioned above, or during off-season weight training, there are many benefits of creatine that all athletes can enjoy all season long. Creatine is also proving to very much be a “go to” overall health supplement for all people (including older people), athletes and non-athletes alike.
Helps muscle fibers heal and rebuild stronger post-exercise. As we all know, exercise creates micro-tears in the muscle fibers. During the recovery period, we want these micro-tears to heal and become stronger. Creatine (protein as well) assists in this all-important process as it helps activate satellite cells— specialized stem cells located within skeletal muscles—which help the micro-tears heal. [1]
Helps reduce exercise-induced soreness. In one study involving well-trained runners competing in a 30k race, the researchers looked at inflammatory and muscle soreness markers—creatine kinase, lactate dehydrogenase, prostaglandin E2, and tumor necrosis factor-alpha—in the runners prior to and after the race. In the control group (no creatine) all the runners had sizable increases in all four inflammatory and muscle soreness markers, while the creatine-supplemented runners had significantly lower levels of all four markers. The researchers concluded, “These results indicate that creatine supplementation reduced cell damage and inflammation after an exhaustive, intense race.” [2]
- Hot tip: Prior to your key races, doing a 4-day load with Race Day Boost, and adding 1 serving of Creatine Boost to one or two of the 4 daily loading doses on each of the 4 days of the load loading period may prove to be the perfect performance-enhancing AND recovery combination. Test in training first!
Has antioxidant properties. Research has shown that creatine increases the activity of antioxidant enzymes and has the capability to eliminate reactive oxygen species (ROS) and reactive nitrogen species (RNS) free radicals. Creatine protects two different and important cellular targets, mitochondrial deoxyribonucleic acid (mtDNA) and RNA against oxidative damage. In addition, creatine has been shown to cause other related effects that help the cell to survive and function under oxidative stress. [3]
Multiple brain health benefits. The conclusion of a review of numerous brain specific studies with creatine supplementation (“Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function), states: “Creatine supplementation can increase brain creatine content, which over time may help explain some of the promising effects on measures of brain health and function. Specifically, creatine supplementation has been shown to improve measures of cognition and memory (primarily in aging adults) and decrease symptoms of sleep deprivation in human and animal populations. Creatine supplementation also shows promise for alleviating some symptoms of TBI (Traumatic Brain Injury), including concussion, and characteristics of muscular dystrophy in humans. The efficacy of creatine for treating symptoms of depression and anxiety is also encouraging but clinical trials examining the effects of creatine (independent of pharmacological interventions) on these mood disorders are needed before a consensus can be reached.” [4]
Cardiovascular health support. While studies on creatine’s effects on healthy human hearts are still ongoing, in animal studies, creatine supplementation restored ATP levels in animals subjected to energy-reducing cardiac stress, while also reducing markers of heart muscle exhaustion. This beneficial effect was also seen in unstressed animals [5, 6]. Studies on humans with chronic congestive heart failure have shown that creatine supplementation increases creatine phosphate levels in their muscles, thus allowing them to perform significantly better on strength and endurance testing compared to those not supplementing with creatine. [7]
Protection against age-related decrease in muscle mass and strength, and bone mass, aka sarcopenia. The abstract of a study (Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation) states: “Sarcopenia, defined as the age-related decrease in muscle mass, strength and physical performance, is associated with reduced bone mass and elevated low-grade inflammation. From a healthy aging perspective, interventions which overcome sarcopenia are clinically relevant. Accumulating evidence suggests that exogenous creatine supplementation has the potential to increase aging muscle mass, muscle performance, and decrease the risk of falls and possibly attenuate inflammation and loss of bone mineral.” [8]
The first time ever! One product, three categories!
In the 38+ year history of Hammer Nutrition, no product–supplement or fuel–fits perfectly within three categories. But Creatine Boost does and here’s why:
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Peak Performance - This is a no-brainer, as creatine has always been THE go-to supplement for off-season weight training and all strength-specific workouts and competitions. However, given that it has beneficial effects for recovery, that also solidifies Creatine Boost’s spot as a Peak Performance supplement.
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Well Being - With creatine having antioxidant properties, along with benefiting the brain and heart, while protecting against muscle mass and strength and bone mass, there’s no question that it has a rightful place in the Well Being category.
- Daily Essentials - Because creatine does not act upon any receptors and there is no known “sensitivity” (i.e., build-up tolerance issues), there is no need to take a break from using Hammer Creatine Boost on a daily basis. The beneficial effects of Creatine Boost are cumulative, so it should be taken every day… for life!
Summary
After an approximately 30-year absence, Creatine Boost is back! And with so many benefits that far exceed the original “build muscle mass and strength” benefits, that decision was a no-brainer! Creatine Boost contains Creapure® creatine monohydrate:
- Maximizes recovery
- Reduces post-exercise soreness
- Powerful antioxidant support
- Multiple brain health benefits
- Protects against muscle and bone mass loss
- Supports cardiovascular health
No doubt about it, it’s time to start on a daily regimen of Creatine Boost today! And because Creatine Boost is most definitely a daily use supplement, it’s a perfect candidate for our Subscribe and Save program! With Subscribe and Save, you’ll save 10% on each and every container of Creatine Boost,, you’ll enjoy the convenience of automatic deliveries to your door, and much, much more. Check out all the details at https://hammernutrition.com/pages/subscribe-save
REFERENCES:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC1779717/
[2] Santos RV, Bassit RA, Caperuto EC, Costa Rosa LF. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Life Sci. 2004 Sep 3;75(16):1917-24.
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC8000194/
[4] https://link.springer.com/article/10.1007/s40279-023-01870-9
[5] https://pubmed.ncbi.nlm.nih.gov/8719809/
[6] https://pubmed.ncbi.nlm.nih.gov/10069699/
[7] Gordon A, Hultman E, Kaijser L, et al. Creatine supplementation in chronic heart failure increases skeletal muscle creatine phosphate and muscle performance. Cardiovasc Res. 1995 Sep;30(3):413-8.
[8] https://pmc.ncbi.nlm.nih.gov/articles/PMC6518405/
3 comments
I’ve taken creatine monohydrate in the past and did gain pretty remarkable increases in strength for cycling, hiking and rock climbing (as well as weight training to support these activities). However, I also experienced very noticeable increases in fluid retention issues. I then found another creatine product that was creatine HCL. This product had similar effects on my strength maintenance, but did not have the same fluid retention issues. For anyone with blood pressure concerns, this can be an issue.
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Hammer Nutrition replied:
Hello Michael. Thank you for your comments. As you know, creatine’s osmotic properties cause it to draw water into muscle cells, increasing intracellular volume. This can lead to temporary water weight gain, especially if the person does a 4-5-day loading dose with creatine. And while it is true that creatine supplementation can cause an initial increase in water weight, it is important to remember that this effect is temporary. As the body adapts to creatine use, the initial water weight gain subsides over time. This means that the temporary increase in water weight is not considered to be a long-term concern. One study (https://pubmed.ncbi.nlm.nih.gov/10694109/) concludes that "acute CrM [creatine monohydrate] administration does not affect blood pressure, renal function, or plasma CK [creatine kinase] activity, but increases FFM [fat-free muscle mass].” That said, if one has a medical issue such as hypertension, it is important to discuss the possible use of any supplement with their health care profession prior to using. It is worth noting that the amount of water weight gain varies among individuals. Some people may experience a more pronounced effect, while others may have a minimal increase. The amount of creatine used, individual hydration status, and genetic factors can all contribute to these variations. Lastly, it is suggested that creatine HCL, because it is more soluble in water, has less of a water retention affect. That is also true with the micronized Creapure creatine, as micronized creatine is generally considered to be more soluble than regular creatine.
What’s the recommended usage and dosing? I can’t find how to use the product in this article, the product page or the Product Usage Manual. The only thing I can find is “Mix 1 scoop (5g) in 8-12oz of water or as directed.”, but nothing on how often or when. I am missing something? Thanks
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Hammer Nutrition replied:
Hi Glenn, thank you for the question, we’ll make sure to be more clear going forward. The recommended dosage is 5 grams per day. Taken before strength, anaerobic workouts OR after endurance workouts. BDF
It should be noted that creatine can and may increase your blood creatinine tests indicating an noxious effect on kidneys and it is variable but nevertheless is a risk of supplementation for renal impaired patients. These effects are reversible by stopping the medication but whether it is always of benefit for all athletes depends on other factors. The question to answer is the elevated creatinine levels deleterious to your health if you do not really have impaired kidney function??
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Hammer Nutrition replied:
Hello R. Randall. Thank you for your comment and the excellent question you ask. Yes, creatine can slightly raise creatinine levels in the blood. This, however, does not mean that it’s harming your liver or kidneys. There are a number of studies that show this; here are a couple: A 2020 study (https://pmc.ncbi.nlm.nih.gov/articles/PMC7329184/) found that taking up to 5 g of creatine daily for 35 days did not affect kidney function. Another 2020 study (https://pubmed.ncbi.nlm.nih.gov/32597619/) had the study subjects take creatine at the rate of 0.3 g/kg per day for 7 days. For a 160-lb. person (~73kg) that is almost 22 grams of creatine daily. Blood and urine samples were collected pre- and 30 days post-supplementation to evaluate 41 biochemical parameters and renal function. Results: Creatine monohydrate supplementation did not cause adverse events and, as expected, promoted an increase of the performance and body weight. No modification of red blood cells parameters, white blood cells profile, blood lipid profile, metabolic and urine markers, hepatic and renal function were observed in the supplemented group. Conclusions: Despite the expected weight increase, the creatine monohydrate supplementation is safe for health and no detrimental effects on different organs and physiological systems were observed. A 4-year 2001 study (https://pubmed.ncbi.nlm.nih.gov/11224803/) — one of the longest studies to date — concluded that creatine supplementation has no negative side effects. Lastly, the ISSN (International Society of Sports Nutrition) notes that no study of creatine use in healthy individuals has provided evidence of harm to the kidney or liver (https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/).