07 Jan Creatine
What if we told you that there’s something that, if used the right way could:
- Improve your Muscle Composition
- Get your Bones Strong
- Help with Brain function and recovery
- And also doesn’t Break the Bank
No, we’re not talking about caffeine or magic, although caffeine is quite magical (just not after noon).
We’re talking about Creatine.
You may have heard of creatine being mentioned more and more these days. But make no mistake, it’s not a fad anymore. Creatine has been used and studied for over 20 years and is one of the most researched supplements in the world for its benefits and safety.
In this article, our goal is to share with you what Creatine is, how it leads to the amazing things listed above and what else Creatine provides aside from gym gains.
WHAT IS CREATINE?
Creatine is a substrate that is derived from 3 amino acids and is naturally found and stored in our body. Although Creatine isn’t the primary source of fuel or energy for our muscles to contract and do work (that role belongs to ATP aka – adenosine triphosphate), creatine gives that energy system a boost, especially during exercise at higher or maximum intensity levels.
Think of it this way. ATP is the amount of gas in our car and creatine is the NOS (nitrous oxide) system that gives us the extra boost. The tradeoff? You go fast and go hard, but it only lasts for a short amount of time.
https://youtu.be/skkFUgJiht8?si=Npd2F3YCEjxSAyJE&t=180
In order to go fast and go hard again and again, you have to refill your fuel and NOS tanks.
Activities like sprinting, heavy sets of weightlifting and high intensity workouts will deplete that creatine faster. How fast? A majority of the creatine is used up within the first 10-12 seconds of max effort work. So in order to do more work at high levels, there must be enough creatine readily available.
Let’s say you don’t want to take another supplement. Creatine is also found in foods like red meat and seafood. So, you could eat foods rich in creatine to avoid supplementing. For a more comprehensive list, check out this article here.
However, considering our bodies typically produce 1-2 grams of creatine per day and the recommended daily amount of creatine to support most active people is 3-5 grams, you would have to consume a significant amount to bridge that gap.
If you’re considering supplements, there are definitely some good ones out there like this one right here.
So why would someone want to consider Creatine?
So your muscles can do more work to create enough stress to drive adaptations such as increase in muscle composition, regulation of hormones, decrease in fat and increase in bone strength.
If you’re an active person, it’s a great thing to consider adding, especially if you feel you’ve hit a plateau.
NON-GYM BRO BENEFITS OF CREATINE
The brain also uses and craves Creatine. In fact, the brain uses roughly 20% of your entire body’s daily ATP. If you or someone you know is suffering from a brain injury, there’s research that supports Creatine’s role in accelerating brain recovery after head injuries such as concussions*. And there is emerging information available about its role in conditions such as dementia and Alzheimer’s**.
Another benefit of taking Creatine is that it can help offset the effects that come from a lack of sleep such as a decrease in cognitive function and retention**. If you’re operating on a sleeping debt, Creatine can help temporarily bridge the gap until you can get the sleep density you need.
SO IS THIS FOR EVERYONE?
The short answer. It can be.
But just because it seems like everyone is using it, it doesn’t mean that you have to also.
If you’re not a super active person, Creatine might not be the first thing you should reach for since its primary usage is to enhance your muscles capacity to do work. If you’re not currently active or exercising regularly, the first thing we suggest you do is to take small and consistent steps to increase your activity level without creatine and start forming those lifelong habits first.
But if you feel that creatine supplementation will help keep you accountable and motivated, then stack this habit. You know yourself best. The thing we want to encourage is daily, consistent, health habits for decades.
If you would like to start taking creatine, be sure to consult a doctor to find out how much Creatine you should be taking. If you decide that you want to start taking creatine – remember that consistency is key. It does take time for the body to start feeling the effects, so don’t give up!
Have more questions about Creatine? We did a whole podcast episode on it here: Evolve to Perform Podcast-Episode 17 Creatine
References:
*https://pmc.ncbi.nlm.nih.gov/articles/PMC12291215/