Understanding Creatine
We have all heard of creatine but what exactly is it and why should you take it?
Strength Athlete's Powerhouse
As a strength athlete taking creatine will help maximize your strength gains. Creatine is found naturally in your body (it is also found naturally in meat and fish). It is an amino acid that comes from other amino acids your body uses to build proteins. You'll find it mostly in your muscles but also your brain and testes. It is mostly there in a different form called phosphocreatine or creatine phosphate. When you supplement with creatine you increase your phosphocreatine stores which is stored energy in cells.
The Research-Backed Benefits
But there are many benefits to supplementing with it. It is the mostly widely researched supplement (creatine monohydrate) on the market and is proven to be safe to consume.
Muscle Mass and Strength benefits
Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as strength training.
Cognition Benefits
It is widely known about creatine performance benefits in terms of muscle mass but the less commonly known benefit is the brain gains! Supplements might help with brain health and thinking, especially as you get older.
Optimal Dosage and Timing
There are some studies that suggest taking creatine after you train is the most beneficial but more studies need to be done. However, what is paramount is taking creatine consistently every day. You can load up 20g a day (4 servings of 5g day for about 5-7 days and then 3-5g per day consistently. Ideally consuming with a carbohydrate source as it can aid the absorption into the cells. Caffeine can blunt its absorption so taking it away from your morning coffee might be advisable. There is no benefit to cycling creatine, you can stick with this dosage for a long time.
A Versatile, Affordable Supplement
Creatine is one of the cheapest, most effective, and safest supplements you can take. It supports quality of life in older adults, brain health, and exercise performance. Vegetarians — who may not obtain enough creatine from their diet — and older adults may find supplementing particularly useful. So, whether you want to improve your performance in the gym or age better with brain health, creatine is an excellent choice for you to add into your daily regime!
Ready to Optimize Your Performance?
If you are looking for more information or nutritional coaching, check out our website and get in touch with Desert Barbell Strength Gym!
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