by Kerry Taylor
More so recently, I have been asked about creatine. I have had my own personal experience with using creatine for the benefits it gives to the body for training and athletics. I’m sure many of you out there have heard of creatine before as well. I’m not going to do a deep dive into an explanation of what creatine does, but I will give you a quick Cliff’s notes version for those that may be curious.
Creatine is an amino acid that is very popular in the strength training and athletics world for its ability to enhance performance and assist in muscle growth. Men and women can benefit from this supplement. It is already found within your muscles. When you look for creatine on the market, you will find all different types and versions of it. They all have their pros and cons as a delivery system of creatine. The one thing you want to look for is the purity of creatine that is being delivered. It is still the most widely used and sold muscle building supplement in the world. This supplement has been studied and tested for an extremely long time. During these studies the following has been found:
Helps in activities that require bouts of high intensity and short bursts of energy like in strength training and sprinting.
Assists in bone health
Increases muscle mass
Enhances strength and power
Assist in faster recovery
Has been shown to help with brain function, memory, attention and overall mental performance
May cause bloating, stomach pains or diarrhea in some people
Creatine pulls water into your muscles, so it is important to drink lots of water to help with its effectiveness
Most will find that they gain weight while supplementing with creatine, but it is good weight, meaning the increase in water but also the increase in muscle size.
Have with a form of sugar to help with absorption. I usually use grape or cranberry juice.
Everyone already consumes creatine daily, well most of us, depending on your diet. The foods that readily deliver creatine into your system are foods high in protein like red meats, seafood and poultry. It is also produced by the liver and kidneys, though in small amounts. So we are all getting a dose of creatine daily, especially if you have these as your sources of protein in your diet.
I hope I was able to give you a quick rundown and answer some surface level questions on what creatine is and does for you. Although creatine offers many benefits, you can’t just start supplementing with it and expect changes to happen. You still must workout to receive the benefits it offers. Also, just like anything, make sure you follow the directions of consumption to receive the best results. Too much or too little and the results and side effects will vary. If interested in using creatine as a supplement to assist in your training, make sure you do more research and make the best decision for yourself. Until next time continue to live life 1 degree above the rest.
