Creatine is one of the few well-known fitness supplements on the market that are well-researched and proven to be effective. For those who aren’t familiar with creatine, it is produced naturally in our bodies and helps our muscles work. produce energy when exercising. It is found in small amounts in animal foods such as poultry, meat, pork, and fish, but is mostly consumed as a supplement. It is popular among athletes who want to improve performance, gain muscle, gain strength and power. However, it is not limited to athletes as it also offers other health benefits.
If you train hard at the gym and are looking for a way to speed up your results, you may benefit from taking creatine. We spoke to several experts to discuss the benefits of creatine and the best ways to take it to get you closer to your goals.
Creatine and its benefits
Although creatine is popular in the fitness field, it also has other benefits that are available to the average person. For example, creatine has been shown to aid injury recovery, improve skeletal muscle, and have positive effects on the brain.Jenna Stangland Registered dietitian“Recent research has shown that daily intake of creatine increases brain creatine levels by 6%,” says sports nutrition expert and Momentus advisor. A possible reason for this is that Increased creatine phospho Taking creatine may help reduce cognitive neuropathy.Phosphocreatine is a substance It is produced by skeletal muscle and acts as a buffer to maintain energy forms. It is produced by cells called adenosine triphosphate (ATP).
Mr. Stanland says that creatine has have a positive impact on mental health. “We found that lower amounts of white matter creatine and phosphocreatine in the brain were associated with more severe depressive episodes,” she said. Therefore, taking creatine increases white matter, which in turn improves your mental state. Strangland says creatine has been shown to affect mood by promoting energy levels in the brain, especially in women. She said, “Women have Creatine stores in the brain decrease “Compared to men, the frontal lobe is an area that particularly benefits from daily creatine intake,” she said. The frontal lobe of the brain is known to control mood, cognition, memory, and emotion. Supplementing with creatine may have a positive impact on this part of the brain.
How to choose a creatine supplement
As you can imagine, the supplement market is flooded with a variety of products, many of which are questionable in nature.The Food and Drug Administration (FDA) No ability to regulate dietary supplements For effectiveness and safety. There are three types of creatine you can find in supplement stores: creatine monohydrate, creatine ethyl ester, and creatine hydrochloride. Of the three, creatine monohydrate is the most popular version and has been proven to help people achieve their fitness goals.
Creatine is a popular and well-known supplement, but you should be careful when choosing a supplement.Chrissy Arsenault, Chief Dietitian Consultant trainer academyadvises, “When choosing creatine, consumers should look for brands that have been tested by reputable third parties.” Stangland says the ingredients section should only list creatine monohydrate and not mention any other preservatives, additives or binders. Creatine monohydrate can be found at vitamin stores in powder or capsule form, flavored or unflavored. You can choose based on your preference.
How to take creatine to support your fitness goals
Another thing to note about containers of creatine is that each serving equals 5 grams. “You need to make sure that each serving is a 5-gram scoop so that you have enough to get the recommended dose,” Stangland said. How much you should consume also depends on your own goals. For example, if your goal is to gain strength or build muscle, Arsenault recommends consuming at least 3 to 5 grams of creatine monohydrate per day. She adds, “For optimal absorption, aim for 5 grams per day, divided into four 20-gram servings, along with carbohydrates and protein.”
If weight loss is your main focus, you can follow the same guidelines as above. “Creatine can help maintain muscle mass during calorie restriction, but listen to your body and adjust as needed,” she said. For example, some people may experience bloating and may want to reduce their dosage. On the other hand, if you don’t notice any changes in your “pump,” you may want to increase your dosage.
In some cases, weight gain is a common side effect. However, weight gain is caused by temporary water retention, which eventually subsides. “In the initial stages of creatine supplementation, there is a slight increase in total water content in the body due to increased creatine stored in the muscles,” Stanland said, adding, “Research shows that this may have long-term side effects. “Instead, it has been shown to be a side effect even after ingestion.” A study showed that training with creatine for 5 to 10 weeks did not increase total body water content. ” The good news is that this was only shown in the short term, or during the first few days of taking 20 grams of creatine per day. Dr. Sternland said that after the first few days, the total water content in the body returns to normal and no changes are observed. When supplementing with creatine, be sure to adhere to the recommended daily intake.
Who should avoid creatine
Creatine is a well-studied supplement and is generally safe to take, but some people should exercise caution before adding creatine to their diet unless they have an underlying medical condition. Arsenault advises people with liver disease or edema to first consult their doctor before taking creatine. “This is because creatine is naturally produced in the kidneys and liver,” she said. Additionally, if you are pregnant or breastfeeding, you should also consult your doctor before taking any supplements.
How long to take creatine before seeing results
Like any supplement, creatine doesn’t work overnight. To see real changes, Stanland recommends taking it for at least four weeks. “This period shows increased creatine levels in the brain and/or increased creatine levels in the muscles with increased strength and power,” she said. Keep in mind that creatine is a naturally occurring substance found in animal proteins such as red meat, poultry, and seafood, so you may already be getting it in your diet. However, Stangland points out that to get enough creatine from food, you would need to eat 2 pounds of steak or 2.5 pounds of salmon each day.
If you do not see any changes after taking creatine, you may be a so-called “non-responder.” “If you have high creatine levels, lower than average lean mass, and a lower percentage of type 2 muscle fibers before you start supplementation, your biological profile may make you less responsive,” says Sternland. . If you use creatine for too long, you may not respond because creatine levels in your muscles don’t increase as much as they did initially.
Other situations in which you may not respond are if your diet already contains a lot of animal protein. “This means they are already getting enough creatine for optimal performance and have a high baseline level,” Arsenault said.
Creatine is a supplement, after all, and it’s not the only thing you should focus on when working toward your fitness goals. Instead, treat them like tools you can use to achieve them. After all, a healthy diet, a balanced lifestyle, enough sleep, and regular exercise will help you achieve long-term success, no matter what your goals are.
