Creatine is a compound produced naturally in your body that has been used for years by body builders for its energy production and muscle building benefits. Derived from red meat and seafood, this protein is produced in the liver, stored in muscle, and its supplementation is growing in popularity as evidence supports it being beneficial not only to energy production and muscle growth but to mental acuity and memory as well. With daily supplementation one can enjoy increased output in resistance training, improved muscular response and recovery, and improved mental clarity!
Creatine is stored in the cells as creatine phosphate and the phosphate part is where its strength lies. When bursts of activity cause the energy producing cell components called mitochondria to fall behind, creatine phosphate gives up that phosphate, which the cell then uses for instant energy. It is theorized that creatine similarly helps nerve and brain health: when stressed or damaged, these cells can use the energy bump to recover and heal.
5 grams a day is the generally accepted dose of creatine monohydrate, although those above 200lbs may consider 10 grams a day. Some precede normal daily dosing with a loading cycle of 25 grams daily divided into 4-5 individual doses for a week, but that is optional. Creatine is best absorbed when taken immediately following rigorous exercise when the muscles are still pumped or with carbohydrates, as the insulin released with carbohydrate intake helps transport the creatine into the muscles. Pure creatine monohydrate can be dissolved in water or juice, but ingestion in smaller volumes of fluid may result in bloating and seriously foul gas, so make sure to dilute thoroughly and hydrate well.
For healthy individuals, the risks are minimal. Weight gain may be experienced as creatine can cause water retention within the muscles but creatine is otherwise safe when taken appropriately. Folks with kidney or liver problems should be cautious and consult their doctor prior to supplementation.
Pure creatine monohydrate is the stuff. Combination supplements often add flavors and caffeine, which is unnecessary and can make you feel weird and tingly. I get mine here. Make sure your supplement is tested pure and micronized for easier absorption.
Creatine supplementation is helpful not only to weight lifters and sprinters, but also to the average aging person seeking a wellness boost. Although you don’t have to be doing resistance training to get creatine benefits, the correct answer to the wellness question is that you should include both creatine supplementation and resistance training into your regimen.
Do the hard things often and live your best life!
