Why YOU Should Be Taking Creatine

There is a plethora of supplements on the market right now, many of which are completely unnecessary. If it has the words “detox” or “cleanse” in it, for example, walk away. That doesn’t mean all supplements are useless. In this post, I’ll explain why you should be taking a creatine supplement, and discuss some of the major benefits of it. After all, creatine is one of the most highly-studied supplements around, and there has yet to be a case of anyone having a negative side effect from taking it.

What is creatine?

Simpy put, creatine is “a compound formed in protein metabolism and present in much living tissue. It is involved in the supply of energy for muscular contraction.” (Thanks, Google dictionary!) Muscles use the phosphate in creatine for improved performance and high-intensity activities. Using a creatine supplement replenishes those energy pools in the muscles quickly and efficiently.

What are the benefits?

• Increases muscle energy pool
• Enhances recovery
• Improves anaerobic capacity
• Helps maintain intensity
• Improves quality of workouts
• Speeds muscle growth
• Enhances brain functions
• Improves glucose tolerance
• May have positive effects on neurological disorders like Huntington’s, Parkinson’s, and ALS

Supplementation during pregnancy

Rather than list this in the benefits paragraph, I decided to make it a section of its own. According to the National Institutes of Health, creatine supplementation can improve “fetal and neonatal morbidity and reduce mortality in high-risk pregnancy.” 

The part that stuck out to me the most, however, was this: “Recent animal experiments demonstrate that when given as a supplement to the mother’s diet during pregnancy, creatine protects the fetal brain, diaphragm, and kidney against hypoxic insult at term.” NIH goes on to compare the use of creatine in the second and third trimesters to the use of folate which astounded me. Who knew this supplement used for muscle-building had so many benefits??

Where is it naturally found?

You can get creatine without supplementation. It’s mainly found in beef, pork, and salmon, but can also be found in dairy, eggs, and shellfish. With the push to eat less red meat and many people turning to a more vegetarian or vegan-based diet, it’s sometimes necessary to get it through other means.

Can I get enough from food alone?

Our bodies naturally produce about 1 to 2 grams a day, and it’s degraded into creatinine at around 2 grams a day. Active people use more creatine than those who are sedentary. If you’re building muscle, you’ll obviously need more creatine to aid those muscles. With the consumption of enough creatine-rich foods, you could get enough without taking anything else, but most of us don’t eat that much red meat. Supplementation is a bit quicker than waiting for your body to process the food as well.

Who should avoid it?

People with kidney problems should avoid creatine supplements.

Where can I get creatine?

I use 5 mg of monohydrate creatine every day. On days I workout, I mix it in my post-workout protein shake. On rest days, I mix it with juice and make sure to eat protein close to the time of supplementation. You can pick up a container here. It’s relatively inexpensive and totally worth it!

As always, leave a comment if you have any questions!