Are You Taking Creatine? Why Not?
If you’re not taking creatine, it’s time to ask, “Why not?” We tend to shy away from supplement recommendations at Coaching and Coffee Talks, but we wholeheartedly advise creatine to everyone, unless you are pregnant or breastfeeding, suffering from kidney or liver disease, or are bipolar (could increase risk of manic episodes). Why this glowing recommendation?
Well, firstly, Creatine Monohydrate is one of the safest and most-researched supplements available. It’s also extremely effective, with wide-ranging benefits, including:
Increased muscle mass
Retained muscle mass (even without exercising)
Improved exercise performance
Aided recovery after intense exercise
Prevention of severe muscle injuries or reduced severity of muscle injuries
Minimized muscle tightness
Reduced muscle strains and pulls
Improved tolerance of intense activity
Reduced dehydration and muscle cramping
Secondly, in addition to creatine’s muscle-related benefits, the world-renowned Cleveland Health Clinic adds that creatine may benefit people who have neurodegenerative diseases (Muscular Dystrophy, Parkinson’s Disease, Huntington’s Disease), Depression, Osteoarthritis, Fibromyalgia, Myocardial Ischemia (insufficient blood flow to the heart), gastrointestinal conditions (Crohn’s Disease) and a range of metabolic conditions. Thirdly, there are also studies that suggest that supplementing with creatine may help brain function in those 60 or older. Subjects have shown increases in short-term memory, improvements in reasoning, and neuroprotective benefits that keep groups of brain cells safe from injury or damage as you age. If you want to read more about creatine research, just go to https://pubmed.ncbi.nlm.nih.gov/ and type in “creatine.” You will get 10,000 results. However, this is just because PubMed only lists the top 10,000 results. There are even more.
So, how much does creatine help? Well, research has shown that subjects taking five grams of creatine per day gain an extra two to four pounds of muscle mass during four to 12 weeks of regular exercise, as compared to subjects who don’t take creatine. Another remarkable thing is that if you buy the fancier and fancier creatine, which costs more and more, you don’t end up with better results. The plain, cheap creatine monohydrate is just as good. But what is this near-miracle substance, and what does it do?
Essentially, creatine is a natural substance that is produced in the liver, kidneys, and pancreas. This creatine that is produced in the body accounts for about 50% of your daily needs. The other half you get from the foods you eat. It is found in red meat, seafood, and animal milk. For this reason, vegans or vegetarians may notice even more effects from creatine supplementation, since they don’t get it in their diet. Creatine helps your muscles contract, supplying a continuous source of energy to keep your body working, especially during exercise. Performance-wise, you may notice improvement in any power movements—explosive and of short duration.
So, if you haven’t tried creatine, now is the time. If you’re over 60, it’s past time—get to it! Five grams is the recommended dose. It’s easily mixed into water and is relatively tasteless. It may give you a slight “chalky” feel in your mouth, which is easily remedied with an additional sip of plain water.
Until next time
Scott and Lennart