Creatine gets such a bad rap. Which is unfortunate because it's one of the better things we could be supplementing with. There are so many benefits outside of muscle and strength. Creatine is the most popular and most studied supplement on the market today, and for good reason. It is a naturally occurring compound found in the body that is essential for energy production during high-intensity exercise and so, so much more.
Here we'll explore the importance of supplementing with creatine and the benefits it can provide. I personally like to supplement with 5 grams of creatine every day. Here's a few facts..
- Increases muscle strength and size
Creatine is best known for its ability to increase muscle strength and size. Studies have shown that supplementing with creatine can increase quality lean muscle mass and strength by up to 20%. Creatine also makes a noticeable impact on endurance(we will talk about momentarily) which aids even more so in the increase of lean muscle and strength.
- Improves exercise performance(endurance)
Creatine can also improve exercise performance by increasing energy production and reducing fatigue. This can lead to improved endurance and the ability to perform at a higher level for longer periods of time. Creatine can also help reduce fatigue and muscle damage during exercise. This is because it increases the amount of energy available to the muscles and helps reduce the production of harmful byproducts that can lead to muscle damage. This is something that is beneficial to heavy weight lifters, marathon runners, and everyone in between.
- Enhances brain function
Creatine has been shown to enhance brain function by improving memory and cognitive ability. Studies have shown that supplementing with creatine can improve working memory and even reduce mental fatigue. There are extensive studies on creatine being used on patients with Alzheimer's, most of which show good promise.
4. Supports overall health and wellness
In addition to its benefits for exercise performance and muscle growth, creatine has also been shown to have other health benefits. It can help reduce the risk of certain neurological diseases, improve glucose metabolism, and even improve bone health. Creatine has showed promise on brain health, heart health, and quality of hair and skin as well.
When choosing a creatine supplement, it's important to look for a high-quality product that has been third-party tested for purity and potency. The most common and most effective form of creatine is creatine monohydrate. It's what I personally use and recommend everyone else use as well. For adult males and females, a dose of 5 grams a day is ideal.
So many people hear about creatine and how it makes you gross and hold water. Long, science story short..that's incorrect. If we look at the different "types" of "holding water" our bodies do..we actually benefit greatly from intracellular water(inside our cells)..not to be confused with subcutaneous water(the puffy bloated look, which is water between our skin and muscles)
In conclusion, creatine is a valuable supplement that can provide numerous benefits for overall health and wellness. It can increase muscle strength and size, improve exercise performance, enhance brain function, reduce fatigue and muscle damage, and support overall health. By incorporating a high-quality creatine supplement into your daily routine, you can maximize your potential, achieve your health and fitness goals, and take your mind and body to the next level.
Moose. 3-2-2023
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