This week, I’d like to address a supplement that’s been generating quite a bit of buzz at the gym lately: creatine. As one of the most researched and widely used supplements on the market, creatine continues to be surrounded by misconceptions. There are still a number of myths out there about creatine, such as it causes unwanted bulking, stunts growth, or will cause kidney issues. However, each of these claims has been thoroughly debunked. In fact, with every new study, additional benefits of creatine continue to emerge.
It’s time to recognize creatine as a highly effective supplement that can benefit virtually everyone. Below, I’ve outlined several key benefits that come with incorporating creatine into your routine:
Performance Benefits
-Enhanced strength and lean body mass
-Assists the cells of the body more efficiently create energy, thus benefiting exercise work capacity
-Promotes a reduction in the frequency of dehydration, muscle cramps, and injuries to the muscles, bones, ligaments, tendons, and nerves
-Promotes physical endurance, power output, and increased work capacity
-Enhanced recovery from exercise
Health Benefits
-Supports cognitive function and healthy body composition, especially in the aging population
-Lowers blood lipid levels
-Improves skin health and function
-Reduces recovery time from mild head trauma
Women’s Health Benefits
-Women have about 70% of the natural capacity of creatine than men, so supplementing can improve the above performance benefits even greater than in men
-Improved gut health and hormonal balance during both menstrual cycles and perimenopause
-Reduction in brain fog
The recommendation for creatine is to use 3-5g per day mixed with water. Although there isn’t a significant correlation, it is considered best to take creatine post-workout as it helps to refuel the phosphocreatine system that becomes depleted during exercise. Another caveat specifically for menopausal women, is that creatine should be taken without carbohydrates because it has been proven to have a higher absorption rate in this specific population.
To summarize, creatine is a supplement with tremendous benefits, is generally safe for most of the population, and does not have any major known side effects. It is arguably most beneficial for women to take.
If you have further questions, I would be happy to answer them, or find the answers together.
-Nick
