Sunday, March 19, 2023
Creatine monohydrate is a popular and widely researched dietary supplement that is used by athletes and fitness enthusiasts to enhance performance, muscle growth, and recovery. However, we are happy to see this supplement starting to be normalized, due to its benefits, for use by all people and not just "body builder types". It is a natural substance we use to produce energy and it is found in small amounts in foods such as red meat and fish. While the body's liver, pancreas and kidneys can produce creatine, it only produces small amounts daily, about 1g. In this blog post, we will explore the benefits of creatine monohydrate and why it is the one highly suggested supplement for anyone serious about their fitness goals or just getting healthier in general.
Increased muscle strength and power
One of the primary benefits of creatine monohydrate is increased muscle strength and power. Creatine helps to supply energy to the muscles during high-intensity exercise by increasing the production of ATP (adenosine triphosphate), which is the primary source of energy for muscle contractions. With more ATP available, you can perform more repetitions and lift heavier weights, leading to increased muscle strength and power. This is a very basic explanation of the process and what it does, however, I am intentionally not "nerding" out on you. Just know, that in order to see this result, we do need to saturate the muscles with creatine. On average, with a the recommended daily dose of 5g of creatine a day, within 28-30 days, you should start seeing results. There have been studies that suggest you can take a higher does of up to 20g per/day and reach saturation within 5 to 7 days, however, this might induce gut irritation and is not the recommended path. No need for it.
Increased muscle mass
Creatine monohydrate can also help to increase muscle mass by promoting protein synthesis, which is the process by which the body builds new muscle tissue. By increasing protein synthesis, creatine can help to promote muscle growth and repair, leading to increased muscle mass over time.
Faster muscle recovery
Creatine monohydrate can also help to speed up muscle recovery by reducing muscle damage and inflammation. By supplying the muscles with more energy during exercise, creatine can help to prevent muscle damage and inflammation, leading to faster recovery times and less muscle soreness after exercise.
Improved brain function
In addition to its physical benefits, creatine monohydrate can also improve brain function by increasing the production of ATP in the brain. ATP is essential for brain function and can help to improve mental clarity, focus, and memory. Just like muscle repair, "Creatine Prevents the Structural and Functional Damage to Mitochondria" (barbieri et al.) and research suggest that creatine supplementation has a positive effect on Mitochondrial dysfunction in the brain.
In conclusion, we still believe that getting your diet right first, is always the best route to a healthier lifestyle. Too many times, people "rely" on supplements to improve health issues, when instead we should be looking at daily habits. However, creatine monohydrate is a great supplement for anyone serious about their health goals. Its ability to increase muscle strength, power, endurance, mass, and recovery, as well as improve brain function, make it a versatile and valuable supplement for athletes and non-traditional athletes alike. As with any dietary supplement, it is important to speak with a healthcare professional before beginning supplementation to ensure that it is safe and appropriate for your individual needs.
Thank you for reading and please reach out if you have any question at all.
Founder/Owner of API
I am a strength and conditioning coach, father of two active boys, husband, Veteran, lifelong Martial Artist, and Ultra Runner. More on the about me page, but here let's talk about the Blog!!
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