Creatine Supplementation

If you’re like Coach Jonah, you first heard about creatine in high school, and believed the myth that it would make a person’s muscles swell up with excess water. You might have though it was a serious supplement like anabolic steroids. Luckily, that isn't the case. While it is often associated with athletic performance and bodybuilding, it offers a wide range of benefits for individuals beyond just athletes.

What is Creatine?

One of the most important things to realize is that creatine is a natural compound found in small quantities in certain foods and synthesized by the body. It is a nitrogenous compound found in small amounts in red meat and seafood, but it is also synthesized by our liver, kidneys, and pancreas. It plays a vital role in energy metabolism, primarily in the form of adenosine triphosphate (ATP) production, which is the body's primary energy currency. Creatine is stored in the muscles, where it helps replenish ATP during high-intensity, short-duration activities such as lifting weights, sprinting, or jumping.

Why should somebody use it?

There are several reasons one might use creatine, but always rememebr to consult with your trusted doctor before trying new supplements.

Improved Cognitive Function:

According to a systematic review of randomized controlled trials in the National Library of Medicine, oral creatine administration may improve short-term memory and intelligence/reasoning of healthy individuals but its effect on other cognitive domains remains unclear. Findings suggest potential benefit for aging and stressed individuals.

Increased Muscle Mass and Strength:

It allows muscles to store more water (though not so bad as to make somebody look like the Michelin man, like I thought in high school), increasing cell volume, and promoting muscle growth. It can lead to an increase in strength, allowing for more productive workouts.

What about quality, dosage, and timing?

Great question! There are many types of creatine available, and it's important that you get the right one, though mostly just for cost-effectiveness.

Choose the Right Type:

The most common form of creatine is creatine monohydrate. It is effective, well-researched, and often the least expensive option. Other forms, such as creatine hydrochloride and creatine nitrate, are available, but they may not offer significant advantages over creatine monohydrate.

Dosage:

According to an article in the National Library of Medicine, creatine is best supplemented in forms of monohydrate with daily intakes of 3-5 g for most people. Remember that every body is different, so ask your doctor.

Timing:

There is no specific time of day when you should take creatine. However, many people find it convenient to take post-workout. 

Creatine supplementation isn't just for athletes and bodybuilders. Its benefits extend to individuals of all fitness levels and ages. Whether you're looking to boost your cognitive function, increase muscle mass, or improve exercise performance, creatine can be a valuable addition to your daily regimen. However, it's crucial to consult with a healthcare professional and follow recommended dosing guidelines to ensure its safe and effective use. By harnessing the power of creatine, you can unlock numerous health and performance benefits that can enhance your overall quality of life.