The past few weeks, the supplement creatine has come up in conversation multiple times at CrossFit TRUE. What it is, how to use it, if you should be using it, myths people are holding onto (good and bad), and if it’s truly worth it.
Here are the notables on Creatine
Why Take Creatine?
1. Benefits include increased muscle strength, improved exercise performance, and better cognitive function.
2. Creatine has been studied thoroughly. Its safety and efficacy are well-established, making it a reliable choice for supplementation.
*Supplements are not regulated. (scary) There are no rules for the claims companies make or that ingredients they are putting in the bottle…”proprietary blend” can be anything.
3. Cost is minimal. Top, well-established brands you can trust cost around 50 cents a day.
What is the best type of Creatine to take?
-Creatine Monohydrate is the gold standard, look no further. There are many brands out there that will “add-in” promises of “fat burning” or other ingredients that claim to be better/faster absorbing…these are a gimmick, don’t waste your money.
How Much Should You Take?
– 3 to 5 grams daily is the recommended dose. You may find that taking 6-9 grams is beneficial if you are a larger person. But for most people 5 grams a day is perfect.
When should you take Creatine?
-Everyday. Workout days, rest days, all the days.
-You can take creatine at any time during the day. It does NOT need to be around your workout.
MYTHS
– It was common practice to cycle on and off creatine as well as have a loading phase when you first start or restart taking it. – You don’t need to do that. 3-5 grams daily will do the trick.
– The old thought was you need to take in within 30 minutes of your workout or you would lose your gains – False! You can take it any time of day & still get all the benefits.
-Taking creatine makes you gain weight. Not exactly. Creatine allows your muscles to take in more water, making them look “fuller” and that water could be the extra “weight” you think you have gained.
LET GEEK OUT!
In the muscles, creatine improves the body’s ability to produce & utilize energy within the cells.
-This allows you to sustain high-energy activities for the longer. The longer you can go, the more fitness you develop.
-The more efficient you are able to use the energy, the more power your muscles can generate, which will make you more explosive.
-Creatine also helps buffer lactic acid build up, this can delay fatigue.
In terms of recovery, after a hard training session, creatine reduces cell damage and inflammation.The water that is drawn into the cells (the water you thought was making you gain weight) improves cellular processes and aids in replenishing store carbohydrates. All this enhanced recovery means you can get back to your next workout sooner.
But that’s not all.
Recently creatine has been studied for its potential benefits of cognitive function.
-Just like our muscles, the brain requires energy (ATP). Creatine helps to replenish that energy improving intense focus, problem solving, and memory recall.
-It doesn’t just protect the cells in the muscles, but also in the brain. Creatine may help conditions such as Parkinson’s, Huntington’s, and Alzheimer’s diseases.
-Some studies have shown supplementing with creatine reduces symptoms of depression.
Side Effects:
Due to the vast studies surrounding creatine supplementation it has been proven to be safe for most people when taken at the recommended dose. There are a few side effects that can easily be avoided.
-Gasterointestinal distress: this usually happens to people if they do a loading phase where they are taking more than the recommended 5 grams. If even at the recommended dose of 3-5 grams you are still experiencing distress, try mixing it with more water and sipping it throughout the day.
-Dehydration. This can happen if you are not also drinking enough water. Hydration is key to any healthy body. Make sure to drink plenty of water.
-Weight Gain. This was covered above in the myths. But most people who complain about this were doing the loading phase to try to speed up their gains. Stay with the recommended 3-5g every day and this shouldn’t be a problem.
Final Thought:
If you’re not already taking it, it’s worth a shot.
It’s inexpensive, studies show improvements for the body and brain, and it has minimal side effects.
Reach out if you have any questions.