One of the many game changers in fitness and health nutrition is creatine. It is, without a doubt, the most studied and evidence-based supplement on the planet.
It has been studied and researched for over 50 years. Athletes have been using this supplement for tens of years to help them with performance and recovery. When I was in high school all the athletes would be taking creatine. Some of us were concerned about too much water retention and stretch marks so I never used it. Come to find out; it wasn’t creatine causing the stretch marks but rather too many carbs, poor diet, and overeating at home to try and get bigger.
Fast-forward to today and all the fact-based research out there. It is safe to say creatine is a super supplement that can help you in all aspects of life. If you’re young or trying to get in shape, creatine is great for you. If you’re old and trying to maintain a sharp mind and good cognitive function, it is great for you, too.
Old Stigmas Die Hard
There used to be some stigma attached to taking supplements like this because although the information was out there, it wasn’t easily accessible in pre-internet and pre-social media. Now, we can access all the studies and research simply by clicking a button. There’s no excuse now for not being educated and informed on health and body optimization.
So many people go through life just going through the motions, not knowing there are so many things out there. Small things and choices can make a huge difference and improve our everyday lives, longevity, and quality of life. If you could advertise one miracle pill that could change your life for the better, creatine is arguably that one.
Where Does Creatine Come From?
Creatine is a 100% natural compound found in foods (notably meat). Red meat has the highest amount of creatine with other meats like fish and poultry right behind. There are about 2 grams of creatine in every 1 pound of red meat.
How Much Creatine and When?
Ideally, daily creatine intake should be between 2 to 5 grams depending on lifestyle, diet, and activity level. Some people take creatine in the mornings, some take it at night an hour or 2 before sleep, but new studies are showing that the optimal time is post workout or exercise.
How Creatine Works
Creatine helps speed up recovery and recycles adenosine triphosphate (ATP). ATP is your body’s source of energy. It is shown that the more creatine is stored in your muscles, the more energy you have available for that working muscle.
This is imperative if you are dedicating hours a day to your fitness goals. If you want to have the best performance and results possible, you have to supplement creatine into your daily routine. If you do not, you’re doing a disservice to all your hard work and dedication. Little changes and improvements go a long way.
Some people will and can go overboard with creatine consumption, which is not recommended. All you need is 2 to 5 grams daily and not more. New studies show the best times to take creatine are close to workouts. Creatine will help you lift more weight and do more reps while speeding up your recovery time. This is essential for people like myself who workout and exercise multiple times a day. Taking creatine close to your workout window also helps drive the creatine straight into your muscle, thus acting quicker and more efficiently.
Supports Fat Reduction
Creatine is fantastic for weight loss and fat reduction. It is well known that the more muscle your body has, the more fat you burn throughout the day. Creatine helps preserve muscle mass, especially during fasting or a caloric deficit diet. That being said, using creatine does increase the need for water and electrolytes, so make sure you also supplement your routine with magnesium and potassium.
When I wake up every morning, I hydrate and take my vitamins with salt water. This is the best and most efficient way to start your day and help retain those vital minerals and vitamins. Creatine drives water into your muscle cells, increasing the need for water and electrolytes, so staying hydrated throughout the day and during your workouts is vital.
The best way to get the best results with creatine is to supplement with salt, potassium, and magnesium. Make sure you take (real) mineral salt containing magnesium and potassium. There are lots of fake salts out there that are pink, colored, and or processed for mass production. Ensure you use a natural salt sourced from the earth that is full of beneficial minerals. Stick to these guidelines and you will be one step closer to becoming unstoppable.
Supports Cognitive Functions
New studies have shown that creatine helps brain function, cognitive skills, and sleep quality and duration. It also helps with memory, attention, focus, and information processing speed. This is why I believe all elderly people should take creatine daily: There are zero downsides and a multitude of benefits.
If you’re a senior, consider taking creatine and other vital supplements. It’s essential to have a doctor who is open to natural treatments and does not rely solely on prescription medication.
Creatine is also known to increase brain energy metabolism and brain cell activity. It can also counteract mental fatigue, helping with work, life, and stress. It is proven to increase memory capabilities in older adults, including short-term memory like intelligence and reasoning skills.
Creatine levels in the brain drop as people age, making this an important reason for them to use it. Creatine can also help protect neurons from many forms of stress, neurological conditions, and even minor forms of traumatic brain injuries, which most people accumulate throughout life.
Conclusion
Creatine is perhaps the single most beneficial mineral for optimal body and mind performance. Endless benefits come from such a simple, easily ingested mineral. Creatine is an amazing cheat code to many of life’s struggles, not only physically but also mentally. None of this is possible without discipline. All these vitamins and minerals are excellent for us, but without discipline, none of this works. Be disciplined in your hydration, exercise, and routine, and you will have the best possible outcomes in your life.
