Creatine Supplementation

It is naturally occurring in the human body, and has been through the mill with regards to research over the past decade and more.  It’s come out unscathed.  Actually, the research has shown that it is not only safe, but it is showing nice correlations with brain health. And we already know it’s benefits when it comes to high intensity exercise. I’ll let you know in case you don’t!!

Creatine, produced by the body and found in modest quantities in foods like red meat, boasts a spectrum of impressive benefits validated by extensive research:

 • Enhanced High-Intensity Exercise Performance: Rigorous studies reveal that creatine supplementation can elevate performance in short, intense exercises like sprints and weightlifting. It does this by donating the phosphate from its creatine phosphate compound to the ADP molecules connected with our energy system.  You see, when we exercise, or move or just survive, we need ATP (adenosine tri phosphate) to use as a fuel. Our body makes ATP through many different cycles. Some are slower than orders, I.e ATP created from burning fats. Some are quicker than others, e.g ATP created from burning readily stored glycogen. And then you have the fastest of them all, the Phosphagen energy system. This is the main system used by a top sprinter in his/her 100m race. The ATP comes from the already present ATP stored in muscles. When ATP is converted to energy, it drops a phosphate from its molecule and becomes Adenosine diphosphate (two phosphates rather than three).  This is why having higher stores of creatine phosphate lying around is beneficial.  The creatine phosphate gives one of its phosphates to the ADP molecule and allows it to turn back into an ATP to allow for energy production and much better recovery between these bouts of high intensity efforts

 • Muscle synthesis/production: Fueling muscle growth by amplifying cell volume and promoting protein synthesis, creatine emerges as a key player. A 2003 study in Medicine & Science in Sports & Exercise demonstrated substantial muscle mass gains through creatine supplementation. And we all know the importance of building or at least maintaining our muscle mass as we age. It is a huge indicator of quality of life and longevity.

 • Cognitive Benefits for Brain Health:

Preliminary research suggests that creatine might yield positive effects on brain health and cognitive function, especially under conditions of mental fatigue or stress. However, further exploration is required to solidify these potential benefits. Let’s see how this unfolds in 2024.

 • Accelerated Recovery:

Post-workout creatine consumption proves effective in mitigating inflammation and muscle damage, expediting the recovery process. A 2004 study in the International Journal of Sport Nutrition and Exercise Metabolism found how creatine contributes to swifter recovery following intense exercise.

 • Potential in Neurodegenerative Conditions: Initial studies hint at creatine’s potential in managing neurodegenerative diseases like Parkinson’s. Nonetheless, these findings are preliminary, warranting further research in this exciting area.  You still should challenge the brain with learning new things, moving out of your comfort zone and physical activity. But I know you are all doing the last one on the list at least!!!

Dosage:

5g per day and you should take it with milk or juice so that the carbohydrate content in the liquid will help the absorption of creatine.

If looking to supplement with creatine,

It is creatine monohydrate that you are looking for.