Hey Team,
Creatine. Its popularity has grown tenfold in recent years, and for good reason. Experts across the industry would agree that it’s likely earned its spot as the number one supplement to be included in your daily stack. I know, dare I challenge the beloved protein powders and preeminent pre-workouts? I do, I dare, and in more ways than one.
Creatine is one of the most researched supplements on the market and has gained global respect and recognition for its versatility when it comes to health benefits. Sure, it helps with muscle development and strength gain, but in my opinion, those are the lesser “wow” factors in comparison to the below:
Fuels Your Brain: Creatine can have cognitive benefits, such as improved memory and overall cognitive function. It’s also shown promise in managing various health conditions, including neuromuscular disorders like muscular dystrophy and neurodegenerative diseases like Parkinson's and Huntington's disease. Creatine may also aid brain function by increasing dopamine levels and mitochondrial function.
Increases ATP Production: Creatine helps in the production of adenosine triphosphate (ATP), which is the primary energy currency of cells. This leads to enhanced energy production during short bursts of high-intensity activity like weightlifting or sprinting. The benefits of flourishing ATP levels goes beyond physicality and links back to our first point. Your brain requires a significant amount of ATP when performing difficult tasks. Whether it’s powering through tough training sessions or a long day at work, this may just be your super supp.
Aids in Faster Recovery: Creatine may aid in muscle recovery by replenishing ATP stores more rapidly post-exercise, reducing muscle fatigue, and supporting the repair and growth of muscle tissue. It’s also now being trialed in cases of traumatic brain injuries (TBI) to promote faster healing. If you find yourself hitting the gym a bit harder or feeling constantly sore, creatine could be the remedy you’re lacking.
Improves Strength and Power + Enhanced Muscle Growth: Studies have shown that creatine supplementation can increase muscle strength and power output, allowing individuals to lift heavier weights or perform explosive movements more effectively. Creatine supplementation has been associated with an increase in muscle mass over time, primarily by increasing water content in muscle cells and stimulating protein synthesis.
If you haven’t yet joined the creatine club and want to get started, you’ll be met with, I don’t know, a few thousand options out there. And while there are different kinds of creatine, creatine monohydrate is the form that’s been the most studied and garnered the best long term results for the masses. Once you’ve got a container of Signature on hand, aim to take your servings post-workout with your refuel meal. The insulin spike will aid in driving more creatine into muscle cells, your body absorbs nutrients more efficiently after workouts, and creatine will help restore your body’s low creatine phosphate stores.
It's important to note that while creatine is generally considered safe and effective for most people when taken as directed, individuals should consult with their healthcare professional before starting any new supplement regimen, especially if they have underlying health conditions or are taking medications.
That’s all for this week, folks. Trade in the wheaties for creatine and welcome yourself to the new age of getting strong and healthy.
Until next time. 👋
