Supplementing with Creatine
Published 2023-11-19 by Louise Moorey
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In the realm of fitness and well-being, few supplements have been as extensively researched and proven as effective as creatine monohydrate. Let’s explore the ins and outs of creatine, understand its benefits, how to incorporate it into your routine, and dispel any lingering myths.
What is Creatine Monohydrate?
Creatine is an amino acid found in the body, predominantly in the liver, pancreas, and kidneys. It’s a key player in the production of ATP (adenosine triphosphate), the primary energy currency of our cells. While the body produces creatine naturally, it can also be obtained from certain foods like beef, fish, and pork.
How to supplement with creatine
Type: I would recommend creatine monohydrate it’s one of the most researched supplements and is relatively affordable. It comes in both powder and pill forms. You can just choose whichever method you prefer to take.
Dosage: As previously mentioned, the body does naturally produce some creatine, and the rest will come from the food you eat. However, your diet alone will not include enough to saturate creatine stores. A daily intake of 3-5 grams is a standard recommendation.
Timing: There may be a slight benefit to taking creatine with food but, realistically the best time to take it is when you will remember.
Benefits of Creatine Supplementation
Increased Strength and Power: Creatine can help to boost strength and power. By replenishing ATP stores, it provides the energy needed for short, explosive bursts of activity.
Increased Muscle Mass: Everyone should strive to build or maintain muscle mass, especially if would want to age well. Creatine enhances cell hydration, promoting an anabolic environment that contributes to increased muscle size.
Performance Enhancement: Ideal for activities requiring short bursts of intense effort, creatine improves performance in high-intensity tasks such as weightlifting, sprinting, and HIIT workouts.
Accelerated Recovery: Creatine doesn’t just amp up performance; it also aids in quicker recovery between workouts. Better recovery allows for more consistent and effective training.
Cognitive Benefits: Beyond its physical advantages, research suggests that creatine supplementation may positively impact cognitive function, making it a win-win for both body and mind.
Dispelling Myths: Creatine and Water Retention
Some fear that creatine causes excessive water retention, leading to unwanted bloating. In reality, this effect is intracellular—water is retained within muscle cells, contributing to their size and volume, not causing a puffy appearance. Therefore, it’s possible to see a slight increase in scale weight, but it’s not body fat and nothing to worry about. Everyone is different so some people will notice no increase at all.
Creatine in Menopause
Creatine may be even more beneficial for women during menopause. We know that creatine can help with muscle mass, bone density and workout recovery, which is so important as we age. Stronger muscles and bones can help us do things independently, as well as reduce the risk of injury and fractures from falls. Overall can help us lead a happier more independent life. It may also help with reducing some symptoms of menopause. Recent research shows that supplementing with creatine can reduce brain fog, which is a common symptom for women during menopause.
Creatine monohydrate is not exclusive to bodybuilders; it’s a versatile tool for anyone striving to enhance physical performance and overall well-being. Its ability to enhance strength, promote muscle gains, and potentially boost cognitive function makes it a versatile ally in your fitness journey.