What is Creatine?
Creatine is found naturally in our muscle cells but we can also get it in our diet if we eat animal products or take it in a supplement form as a powder or capsule.
What does Creatine do?
Our muscles use creatine to support short bursts of energy. (This part gets a bit “sciencey”) ATP is our bodies’ energy carrying molecule & we only have so much of it available at once. When we exert a lot of energy within a few seconds, ATP loses a phosphate group in the process and turns to ADP. Creatine can then donate a phosphate to ADP to form ATP again and therefore give us more usable energy.
Possible benefits of creatine include improving maximal power, strength, sprints, and max effort lifting sets. (Always keep in mind that there are many other factors that play into these outcomes as well such as our caloric intake, protein intake, overall training load, rest, etc.)
Who will benefit from Creatine?
Athletes or adults who incorporate strength training or high intensity training may benefit from creatine supplementation.
How much Creatine is safe to take?
Creatine is one of the most researched dietary supplements and at this time is found to be safe when consumed in proper recommended doses. Taking 20g / day for 5 days as a “loading phase” and then 3-5g / day is found to be efficient in maximizing muscle creatine. However, it is also okay to just start with a maintenance dose at 3-5 g and skip the loading phase; it may just take a bit longer to build up in your muscles.
What kind of Creatine should I take?
Creatine monohydrate is the recommended supplement form; it is inexpensive and the research has found this form to be effective.
For more information: contact Certified Personal Trainer, Brooklyne, on Facebook or by email at email@example.com or stop in to Rebekah’s Health & Nutrition where we carry creatine!
Brooklyne Elwart, CPTB.E. FIT, LLC