– The Benefits of Creatine

When we think of magic white powder, it can send you the wrong signals. However, today I am talking about creatine monohydrate – its benefits and why it may be worthwhile in some cases to take it daily.

Creatine Monohydrate is one of the most sought after supplements on the market. If you’ve been following our articles for a while, you know that the supplements do exactly what they say on the box – they complement your diet.

Creatine can be found in small amounts in your body and in foods high in protein. The body has only small stores of creatine, and because we would need to consume large amounts of food to achieve adequate levels, supplementation may be the best option.

Creatine monohydrate supplementation is suitable for various demographic groups, from the strength or endurance athlete to the aging population. It is safe for anyone to take it, so don’t think that it’s only for people who go to the gym. Vegans and vegetarians generally have low levels and would benefit from supplementation as well.

As I mentioned earlier, a lot of research has been done on creatine over the past few decades, and it has a wide range of benefits. Also, another plus is that it is relatively inexpensive in the overpriced supplement market arena.

Some of the main benefits include: (1) Improved cognitive function, (2) Heart health benefits, (3) Increased energy production in the gym with studies showing improvement in strength, power , endurance and muscle performance. This applies not only to the strength athlete but also to the aging population, (4) Improved recovery after training and (5) It can help prevent reduced performance even after sleep deprivation

Now, to enter your cells, creatine binds to water. This is why people may see a slight increase in the weight of water when they take it for the first time, so don’t panic if you step on the scale and think you’ve put on pounds; it’s just the weight of the water.

A recommended constant dose of 5g per day, every day, is suitable for most populations to maintain their creatine levels. It is best taken with food or after training. It may also be useful to start with a loading phase of 20 g (4 doses) for 5 to 7 days initially to saturate your reserves.

Micheál Penston is Head Coach and Nutritionist at Westport-based FM Fitness and Nutrition. They specialize in helping busy men and women create the healthiest versions of themselves by educating and empowering all of their areas of life: fitness, nutrition, recovery, and behaviors.

You can get a FREE copy of the Kickstarter 5 Stage Health and Fitness or find out more about their coaching methods online and in person at or social media manages @fmfitnessnutrition

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Richard V. Johnson