A 2021 review of the Journal of the International Society of Sports Nutrition states that creatine use reduces muscle damage, inflammation and muscle pain depending on training.Gingagi/Getty Images
The first time I heard of creatine was in the high school weight room. Classmate Shaker Cup praised the virtue of supplements and promised that the little powder we shoot every day would make us “superjack.”
Unscientific advice fits broader Jersey Shore– Maintenance at the time. Creatine was an essential accessory for a lifestyle, such as wearing a tanned bed or two polo shirts at the same time. Culturally, supplements are now consistent with recent Bro culture as they have not only changed ideas due to changes in ideas about body image and muscle mass, but also have a renewed interest online in the benefits of creatine on both physical and cognitive health.
Creatine gained popularity in the early 90s when it discovered that top Olympic athletes were using supplements in the Barcelona game. Since then, it has been called one of the most studied World supplementsPubMed says that over 500 peer-reviewed publications assess their impact on the body.
2021 reviews from Journal of the International Society of Sports Nutrition We noted that the use of creatine is to reduce muscle damage, inflammation and muscle pain depending on training.
We are also beginning to see promising research into the benefits of creatine and cognitive. A 2023 study pointed to the potential supplements in the treatment of memory loss and Alzheimer’s disease (in the latter case, human trials are still approaching).
Fitting creatine into your daily routine is simple and inexpensive. Even if you don’t go to the gym regularly, the breakdown of supplements and why would you like to try them?
What is creatine? What does it do?
Creatine is a substance that we all naturally produce. It can also be found in meat and seafood. It helps to replenish our natural creatine aides in our muscle recovery process and increase mass and strength. In reality, it means lifting the heavy thing for more people. A 2019 study from the Journal of Clinical Medicine spoke about how supplements can help maintain muscle As we get olderreduces the risk of falls.
“It’s something I like to talk to my clients, whether it’s a body composition or whether my body feels better, because it’s an easy benefit to their goals,” he said. Jeremy FernandezHealth Coach Precision nutrition. “You can do a higher-strength work and add additional volume to that strength.”
Creatine definitely improved my training, but I found it to be useful for concentration and brain fog as well. Reviews from Experimental gerontology It promoted the cognitive benefits of supplements and showed potential improvements in overall memory and brain function in stressful situations.
“It appears that recalling memory in stressful environments has some advantages,” Fernandez said. “It has been shown to be particularly useful in highly cognitively stressful situations or places where sleep is lacking.”
The effects of creatine on women’s health have not been studied more than their effects on men. But a 2021 Paper Use by premenopausal women has shown to be effective in improving strength and exercise performance. Many postmenopausal women also experienced benefits, particularly in relation to skeletal muscle size and function.
How to use creatine
Most commercially available creatine come in powders that can be added to water, juice or shakes. When starting your goals, it’s about saturating your muscles. That’s how you start to see the most benefits. To do this, you can “load” 20 grams a day for a week. If you are waiting a little longer to get results, take about 3-5 grams daily for a month. The subsequent maintenance dosage is 3-5 grams daily.
Compared to many other supplements, it’s reasonably priced. A 5 gram dose runs at 35-70 cents, depending on the brand.
Why does creatine get (unreasonably) bad rap?
Creatine can be confused with steroids because supplements are associated with increased strength and muscle growth. Creatine is effective for benefits, but does not produce results that are close to the rate of testosterone or anabolic. Creatine can be used safely as long as the kidneys are functioning properly. The major side effects at the start are potential gases and bloating, which decrease with use. Most people who hesitate to use creatine avoid it as they are worried that they will look bigger.
“The problem that comes up often is… “Do I just gain weight, get a lot of water, and really not bulky?” Megan dance. “But it helps us attack our fitness routine a little better and takes us into an environment where we can get the results we want.”
Dancy suggests that clients use creatine as part of their supplement routine. When included in a balanced plan, it has great benefits in body composition, recovery and mental awakening.
“If you’re exploring various supplements to help you with your fitness routine, it’s at the top of my list along with protein.”
