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Thinking about taking creatine? Learn more about the benefits, and see why it's one of the most popular supplements for fitness and overall wellness.
What is it?
Creatine is a natural compound that can be found in muscle cells. You can also find creatine in many foods, such as red meats, fish, and poultry which are naturally high in the chemical. While not as high in creatine, some additional sources are dairy products and eggs.
Pure creatine monohydrate is one of the most extensively studied sports supplements available in the market. Shown to promote strength, muscle mass, and improve exercise performance, in addition to promoting brain health.
Who should take it?
Research has found that not only those aiming to improve muscle strength, power, and athletic performance but women across many life stages can benefits from taking Creatine Monohydrate by helping support both the muscles and the brain.
When combined with resistance training, creatine may help improve body composition and bone density in post-menopausal women.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/
Some results are mixed regarding the use in individuals participating in distance running. Even though creatine has been shown to increase performance in bursts of short-term, high-intensity exercise...gaining strength, power and muscle mass is never a bad thing for those of us doing marathons or Ironman races.
There are specific individuals who should avoid or consult with a doctor prior to consuming additional creatine. Children under 18, pregnant or nursing women, and individuals with kidney or liver disease.
Misconceptions:
Creatine is a drug/steroid.
Creatine causes water retention and weight gain.
Benefits:
Creatine supplies energy to your muscles during lifting and exercise. In addition to providing more energy and helping to increase muscle growth, creatine helps speed up muscle recovery.
Many people take creatine supplements to also aid in the following:
- Cognitive function: Creatine may improve brain function, including memory and recall ability, especially in older adults.
- Bone health: Creatine, when combined with resistance training, may help improve bone mineral density and strength, particularly beneficial for post-menopausal women.
- Mood and fatigue: Some research suggests creatine supplementation can improve mood, reduce symptoms of depression, and combat fatigue, including fatigue associated with sleep deprivation.
https://www.healthline.com/nutrition/10-benefits-of-creatine#fighting-neurological-diseases
"As a personal trainer and online fitness coach, you’d think I’d be all about supplements - but I actually think very few are essential or necessary to the general population. Creatine however, is one of the few that I am strongly for, because it’s been so widely studied and has sufficient data to back it’s claims - increased strength, muscle growth, performance, and reduced recovery times. But my favorite effect creatine supplementation produces is better mental clarity, and the longer it’s studied, the stronger the link between creatine usage and the potential to prevent Alzheimers and dementia, amongst other mental health and cognitive benefits. With very little negative side effects and a host of positives, there’s very few reasons to NOT be using creatine daily." - Shannon Sierra, Fit 2 Rave.
How to take it?
An adult dose of 3 to 5 grams of creatine daily is considered safe. The key to seeing the benefits of creatine is to take it consistently.
You can take creatine at any time of the day, but some individuals prefer to take it with meals or after workouts, as these times may enhance absorption.
Since creatine pulls water into your muscle cells, it is advisable to take it with a glass of water and stay well hydrated throughout the day.
My preferred brand of creatine monohydrate is Naked Creatine. Naked Creatine has only one ingredient: Pure creatine monohydrate. Free of any artificial additives.
My favorite recipes with Creatine:
Whether you drink it with a glass of water or mix it with a smoothie, either way is fine. Note that creatine dissolves more slowly in cold water compared to warm water. This may result in a slightly grainy texture.
Below are some of my favorite ways to mix in Naked Creatine to my day:
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