As the most popular gym (& brain) performance aid in the world, creatine is a supplement I have wanted to discuss for months. Creatine monohydrate is a natural source of muscle energy in our bodies which is often deficient in those of us who train regularly & need our muscles more energised. Therefore, us gym goers like to supplement it, but why? What makes creatine so highly praised by the fitness industry &, most importantly, could you benefit?
About half of your body's supply of creatine comes from protein dense food sources (mainly red meat, seafood, dairy), & the other half is produced naturally by our liver, kidneys & pancreas. However, modern day diets often don't include enough creatine, so people like to supplement 3-20g depending on their training needs.
Now it's important to stress here; creatine is not a recovery supplement like protein & lots of other common supplements. It's a performance supplement, meaning it's designed to get you an extra 5 reps out or an extra 5-plate. This is a complex process, in which (avoiding going all Einstein on you):
⬇︎ The body produces energy for your workout (called ATP).
⬇︎ You use that energy, but the by-product of your burnt energy (called ADP) is left in your muscles.
⬇︎ That's where creatine comes in to convert it back into useful ATP energy (a bit like recycling).
⬇︎ Meaning you now have even more energy left to get those extra reps in!
It's as simple as that. Despite what I constantly hear, creatine it NOT a steroid. It is already in your body as we speak, you're simple topping it up to its most efficient level.
But so what? What if you don’t want those extra reps thank you very much? Well, here's a few benefits of creatine aside from the PB's:
Creatine consistently shows an increase in natural energy day-to-day.
Increased muscle mass, strength, performance & recovery by an impressive 5%.
Increased brain function, including memory, neurone health & focus.
Reduced risk of muscle injury & reduced severity when injured.
Increased water retention/hydration. This may lead to a temporary weight gain when you start taking creatine but this passes within a few weeks (it's just water, not fat).
As for the down sides, there has been study after study conducted, proving there to be very few. However, some people report dizziness & extra sweating in the gym, neither of which are supported by research.
Creatine levels build up in the body so just include it as part of your daily routine & give it time to build up. It's safe for all genders (however some studies suggest avoiding creatine supplementation when pregnant). The effects of creatine are at their highest in men under 35 but are still apparent in all genders under 65. We recommend taking creatine in the evening as some meta-analysis studies showed caffeine to dampen the effects of creatine supplements but get in touch if you'd like personalised help.
We've attached a slightly more in-depth video below from a trusted source & in the meantime, you can find more articles below to broaden your fitness, nutrition & wellbeing knowledge. See you next Sunday & we'd love you to comment some article requests below!
Elliot Hutchinson // 29.09.2024
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