Creatine Isn't Just for Gym Bros: 7 Reasons to Consider Taking It
If you don’t take creatine, here’s 7 Reasons you might consider starting today. It’s just for gym bros.
What exactly IS creatine?
Creatine is an endogenous compound (made in the liver, kidney, and pancreas) synthesized from three amino acids: arginine, glycine, and methionine. While the majority of it, ~95%, is stored within skeletal muscle, the remaining 5% crosses the blood brain barrier and is transported into the central nervous system to benefit your brain too.
7 Reasons to Supplement Creatine TODAY
ENHANCED ENERGY PRODUCTION
Supplementing with creatine increases intramuscular phosphocreatine stores and phosphocreatine aids in the formation of ATP (the primary molecule of energy). This allows you to produce MORE energy, both mental and physical, which allows you to GET MORE DONE!
IMPROVED STRENGTH, POWER, AND MUSCLE SIZE
Numerous studies have shown creatine to be the most popular, effective, safe, and cost effective supplement to help you build muscle mass. Creatine boosts the formation of proteins that create new muscle fibers and raises levels of IGF-1 (insulin-like growth factor) which promotes muscle growth. The initial gains are due to creatine increasing the water content in your muscles which makes them look and feel stronger and more toned. With continued use, however, it gives you the ability to train harder, which ultimately leads to improved strength and power.
IMPROVED BLOOD SUGAR REGULATION
A lesser known impact of creatine is it’s impact on blood sugar. Studies have shown creatine acts on the GLUT-4 transporter (glucose transporter type 4) which is a molecule responsible for taking sugar from your blood into your muscles. Research shows that when creatine is combined with exercise, the impacts on glucose control are better than exercise alone.
BOOSTED COGNITIVE FUNCTION AND EMOTIONAL HEALTH
The brain requires ATP (energy) too and because creatine crosses the blood - brain barrier, it can replenish phosphocreatine stores in the brain providing more energy. In studies, this has translated to improved memory, recall, and scores on intelligence tests. Research has also shown improvement in symptoms of depression when compared to control subjects on traditional anti-depressant medications.
REDUCED BRAIN AND BODY FATIGUE
Studies have shown decreases in both brain and body fatigue in various populations including athletes, sleep deprived patients, and those recovering from traumatic brain injury. This means more capacity for the mental and physical tasks of your day, without losing focus and drive.
THE TREATMENT OF PARKINSONS AND OTHER NEUROLOGICAL DISEASES
More research is needed here, but preliminary studies indicate improved strength gains in Parkinson’s populations which can translate to improved overall functional independence. In conditions such as Huntington’s, Alzheimer’s, ischemic stroke, epilepsy, brain and spinal cord injuries, and ALS, creatine may reduce or slow disease process progressions, help to maintain daily and cellular functioning, reduce overall symptoms, improve recovery, and improve life expectancy. While you may not suffer from a neurological condition yourself, this is just one more piece of evidence of what a powerful supplement creatine is!
IT’S CHEAP WITH RELATIVELY NO SIDE-EFFECTS
Creatine is one of the most cost-effective supplements to make a tangible difference in your life. At less than 50 cents per day, this supplement has one of the highest safety profiles and it’s effective. The most common side effect you may experience is gastric distress. I actually experienced this when I first started taking creating at a 5 gram dose. I simply switched to taking 2.5 grams twice daily for the first couple weeks and have had no issues taking 5 grams daily since that time.
So, how much should you take and when should you take it?
Most research is done with a dose of 5 grams per day though some may choose to begin with a loading phase taking as much as 5g, 4 times daily for the first week or two. This is not necessary but can help to saturate your creatine levels quicker. The average person should take ~5 grams per day but this could be closer to 3 if you’re a smaller human and as much as 10 if you’re a very large human. While there may be some evidence to show enhanced benefits to co-ingesting creatine with protein and carbohydrates, either pre or post workout, the most important thing is that you take it daily to see the results. Figure out a routine that works for you and keep it consistent.
Remember, creatine has to build up in your system before you’ll really see the effects, so give your body 2-4 weeks to adapt to the supplement and I hope you find yourself as pleased with the results as I have!
Give a try and let me know how you feel!
