THE WORLD OF SUPPLEMENTS
Supplements are a hot topic and as a coach, I’m frequently asked which is worth the hype.
My (initial) response is first, always check your diet.
If you’re not consistently eating a well-balanced diet, supplements are the equivalent of placing a band-aid on a sinking ship.
**Note: this is different IF specifically prescribed a supplement by a licensed physician. **
I’m talking about all those random supplements promoted by ‘health and wellness’ influencers on social media (wrongfully) claiming to help you burn more fat! boost your metabolism! shrink your waist! build your booty!
Fun fact: my all-time fave is the (ridiculous) poop teas!
You are not going to reshape your body simply by drinking a cup of tea. You will, however, increase your step count by running to the bathroom…silver lining?!
Now, there is one supplement that is in fact, worth the actual hype – CREATINE!
Today’s blog is teaching you all about creatine so that you can understand what it is / is not, the benefits and how it works!
WHAT IS CREATINE?
Did you know your body naturally produces creatine on its own?!
At its core, creatine is a naturally occurring substance in the body helping muscles work harder for longer by providing energy during high-intensity activities, such as strength training.
What you may realize is creatine is not only stored in your muscles, but also in your brain!
How does creatine work?
When engaging in high-intensity activities like strength training, your muscles require a lot of energy to perform (move, lift weights, etc.) and that energy is provided by a molecule called ATP (adenosine triphosphate).
When exercising, you naturally reach a point of feeling tired and less energized and that is because your body’s natural stores of ATP can be quickly depleted during exercise, leading to fatigue and decreased performance.
Enter creatine!
Taking a creatine supplement increases the amount of creatine stored in your muscles; which is used to replenish ATP stores so you can perform high-intensity activities for longer periods of time – woohoo!
Now, let’s be clear: high-intensity activities / strength training is not reserved for body builders and power lifters.
IF you strength train (lift weights), the benefits can apply to you, too!
Creatine is NOT a steroid or a gateway for building big, bulky muscles. Creatine is a supplement to restore energy to your muscles so when exercising, you can continue working longer without feeling fatigued.
BENEFITS OF CREATINE
If you enjoy lifting weights / strength training, the benefits of creatine are numerous:
#1. Increased muscle mass and strength: Creatine allows you to increase output / do more work when exercising, which stimulates muscle growth!
Note: muscle mass does NOT = bulk! Having more muscle mass = a tighter, toned and leaner aesthetic.
#2. Improved performance: Creatine allows you to perform at a higher level for longer periods of time, leading to improved results!
#3. Faster recovery: Creatine improves your body’s ability to recover post workouts by replenishing ATP stores, which reduce muscle damage and soreness. The faster your body can recover, the better your results!
#4. Improved brain function: While most think creatine is an athletic-based supplement, research shows cognitive benefits! Creatine can help improve brain function and memory; making it a popular supplement amongst a broad spectrum of general population gym-goers and athletes alike.
COMMON MYTHS
As stated, creatine is NOT a steroid, not reserved for male body builders or power lifters and does not make your muscles big and bulky.
Many people, women especially, tend to shy away from creatine thinking it causes bulky muscles and because it can potentially cause (temporary) water retention.
#1. Building big, bulky muscles like the ones you see on body builders has everything to do with a very specific training and nutrition program!
These programs involve eating an excess of calories and lifting weights at an intensity beyond the scope of what us general population do.
Taking creating alone won’t get ya there 🙂
#2. Water Retention: When you first start taking creatine, it is not uncommon to retain water weight BUT this is only temporary and diminishes over time.
Water retention will cause a slight uptick in scale weight but remember that is only water weight – you did not gain actual weight or fat – and the scale weight will go back down.
Like any supplement, the most important part is giving your body enough time to adjust and reap the benefits. Patience is needed as you wait for enhanced performance during your workouts and for the scale number to go back down.
It is also important to note that an increase in scale weight can also reflect an increase in muscle mass – that is a GOOD thing!
Seeing scale weight creep up can feel frustrating but, when increasing muscle mass and decreasing your body fat, your body becomes ‘toned’ and leaner so physically, you are reshaping, and your body looks different (all while your scale weight barely budges or slightly increases).
Be patient and stay the course to reap the benefits!
TAKING CREATINE
While several forms of creatine are available, creatine monohydrate is the most researched and common form used for supplementation. When it comes to dosing, the general recommendation is 3-5 grams of creatine monohydrate per day.
If familiar with creatine, you may have seen info regarding “loading” doses. While effective for some, it has been proven to be unnecessary for the average gym-goer.
By starting with 3-5 grams per day, it will take approximately one month for your muscles to become saturated and to begin noticing subtle effects in your workouts.
Now, I’m not saying in one month’s time you will be able to deadlift a Buick but, you will notice you are reaching for heavier weights and able to do more works / squeaking out 1-2 more reps with ease. Patience is needed!
The best times to take creatine are debatable but, the general rule of thumb is 30-60 minutes prior to your workout or with your post-workout meal.
Having your creatine post-workout and paired with your next meal containing quick-digesting carbs such as fruit, can help transport creatine to your muscles for storage or usage more effectively. Creatine should be taken daily and not just on the days you work out.
Overall, consistency will trump exact timing so, the time of day that works best for you CONSISTENTLY will be the most beneficial.
Creatine supplementation offers a range of benefits for casual exercise enthusiasts and athletes alike. From increased muscle strength and power to improved exercise performance and enhanced cognitive function, creatine can be a game-changer in your fitness journey.
However, as with any dietary supplement, be sure to consult with your healthcare provider before starting creatine supplementation, especially if you have any underlying medical conditions.
Remember, creatine is not a magic pill, but when combined with regular exercise, a well-balanced diet, and a healthy lifestyle, it can be a valuable tool in helping you reach your fitness goals.
