Here’s the scoop on creatine

3 minutes read time

With all the negative chatter in the world today, I try to promote and circulate positive, informative, uplifting, and helpful content.

So here we go…

As you most probably have read, more research has been done on creatine as to its affect on the body than any other supplement, hard to believe however it’s true.

You may also have heard creatine will make a difference in strength, size and performance to some athletes and for others no difference at all . Hard to believe, however,it’s true. 

Now let me explain.

But first let’s have an understanding of what creatine does for your body.

Creatinine it has been proven for decades to have the potential to: 

Increase muscle strength thus increase muscle size.

muscle size is the result of muscle strength, the stronger the muscle, the bigger than muscle.

Increase cognitive function which is the fancy way of saying make you smarter.

It is estimated that approximately 90% of creatine is stored in the muscles leaving 10% to be stored in the brain.

Where does creatine come from?

The body naturally produces creatine it is part of your endogenous system to help power the body by providing energy. Approximately 90% of your bodies creatine is stored in your muscles leaving the remaining 10% or so to be stored in your brain. It is this brain storage component that is linked to improve cognitive performance.

How to begin the supplement

There are two ways to begin creating supplementation:

Loading phase supplementation. This protocol involves consuming 20 g of creatine per day for seven days and then reducing the dose to 5 g per day thereafter. 

Protocol number two “non-loading” involves consuming 5 g per day and continuing and continuing.

Both protocols reach the same end within 30 days in other words it will require supplementation for 3 to 4 weeks before you may notice and experience improvements in your strength and cognitive functions.

Is it safe

Time frame

What is the timeframe before you may notice creatine is working for you?

Side effects

Side effects most likely will be initial water retention and stomach discomfort. Side effects are more likely to occur if the user follows the Loading phase protocol where 20 mg of creatine are ingested daily for seven days with the intention of saturating the body quickly. Also  side effects are more likely to occur if the supplement is ingested on an empty stomach or with caffeine. 

The more serious side effects

 Is stress on the kidneys,again more likely occurring if one is following the loading phase.

The obvious solution around these side effects is to follow the non-loading phase.

Your diet most probably is not providing you optimal levels of creatine. If this is the case creating supplementation may seem like you have just discovered the holy grail of supplements are. So in other words if you are deficient in creatine and supplement you very much likely will experience increased in performance. If you are part of the group that is already at optimal levels in your muscle and brains you probably will not notice any difference. This is why you may have heard some people promote the benefits of creatine while others say it’s a waste of money.

It certainly will not harm you to try creatine in fact this is going to be the only way you will discover if you are naturally saturated or depleted in creatine. 

1. The expected benefits 
2. Improved muscle strength
3. Improved muscle size
4. Quicker muscle recovery from strenuous exercise
5. Improve cognitive function, it may make you a little smarter which is always a good thing!
6. It is very affordable to give it a try

The brain has the possibility of consuming 25% of our calories this is part of the connection with improve brain function and creatine supplementation. Studies have shown cognitive test improvements simply from creating supplementation