What is Creatine?
With an overwhelming amount of supplements on the market, it can be scary trying to navigate what supplements to take if any! First & foremost we recommend speaking with your doctor when considering any nutritional supplementation etc. and to always do thorough research beyond any biased media representation.
So “What is Creatine?” and should YOU be considering adding it to your daily regiment.
Extensively & clinically studied, Creatine Monohydrate is produced naturally in your body, primarily the liver and is defined as an ergogenic aid. Although used by athletes to improve performance it is not a steroid. With little to no risks, this supplement is also found in daily foods you already consume (see below)! It has benefits for all age groups; adolescents, adults and seniors/older adults. It essentially helps your muscles recover faster, therefore working harder & for a longer duration.
When used in combination with strength training benefits include:
Increase lean body mass
Increase high-intensity exercise capacity
Has been shown to improve brain (cognitive) health
Safe when consumed within recommended dosages
Risks:
Weight gain
Frequently Asked Questions:
How do I get my money’s worth?
30% of the world’s population are non-responders to creatine supplementation. To increase your chances of absorption of creatine monohydrate, add a carbohydrate when consuming your creatine. Examples such as a granola bar, fruits, whole grains and more.
Where is creatine found in my diet?
“About half of your body’s supply of creatine (1 to 2 grams/day, about the size of 1 to 2 jellybeans) comes from your diet, especially protein-rich foods such as:
Red meat (pork, veal and beef).
Seafood (fish and shellfish).
Animal milk (like cow, goat and sheep milk).” (Kreider et al. 2017)
Should women take creatine?
In short, YES. Women can and are encouraged to take creatine. With studies suggesting benefits for reducing PMS symptoms such as fatigue, helping increase daily energy capacity and so much more! Check our added link below for more information specifically about this topic. (Creatine for Women)
Will taking creatine make me bulky?
No. Can it help in the creation process of building larger muscles -absolutely. But creatine alone will not make an individual “bulky”. It’s important to remember this is not a steroid & does not have the same effects as a steroid. It is safe to use and will not cause bulkiness, or extreme weight gain in a short amount of time.
***This blog’s purpose is to provide a basic overview & is not in any way trying to be considered a form of medical advice.
How much Creatine?
The standard dosage recommendation is 3-5g per day.
Resources:
Cassandra Forsythe, PhD, RD. Creatine for Women. https://www.girlsgonestrong.com/blog/articles/creatine-women/
Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z