Creatine: It's Not Just For Body Builders Anymore

Have you caught the buzz?

I couldn’t ignore the research coming out about it.

And since I’d started lifting heavy*, it seemed like the perfect time to make this change as well.

I’m referring to the benefits of taking Creatine daily vs only with heavy workouts.

It’s been 5 months since I started taking 3-5mg per day.

I know it’s part of the reason I feel stronger.

What’s more exciting to me is how it impacted my mood and cognition.

Like less brain fog.

I think it’s even helping my memory.

I just feel better overall since starting it. 

I’ve tried to make one change at a time this year to see how my body responds but of course it’s all building on each other.

And sure, it could be the consistent exercise and cleaning up my diet but there was a change in my mental health that I hadn’t felt before I started it.

It’s hard to describe but it’s like a shift in my level of optimism about everything.

Creatine is undeniably good for your gut, heart, brain, muscles, & bones.

What’s so cool are the studies on all ages and women showing that Creatine helped improve memory (short term, working, reasoning) and cognitive processing (how clear and fast you think/respond) even when under stressful conditions like lack of sleep.

Higher doses (10mg+) of Creatine have been shown to help older adults maintain their mental sharpness and improve depressive symptoms.

Do you see why I had to test it out for myself?

You can get Creatine in certain foods like meat and fish but it’s worth deciding if you want to supplement daily considering all the health benefits, especially if you’re over 40 years old & female.

6 Tips For Taking Creatine Daily:

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1. Always check with your physician before starting any new supplement especially if you have high blood pressure or kidney disease and want to supplement with Creatine.
2. Make sure you get a clean product that has Creatine Monohydrate. I use the Naked brand: Naked Creatine.
3. Aim for 3-5mg daily.
4. Mix with 8+ ounces of water.  3-4 ounces of water for each gram of creatine.
5. Don’t worry about timing (when you take it) but you can do before or after workouts if you want to target muscle growth and active recovery.
6. HYDRATE. HYDRATE. HYDRATE. You MUST drink enough fluids if you’re going to take it daily. You don’t want to put undo stress on your kidneys. Creatine pulls water into your muscle cells helping with muscle growth and recovery.

More Info on Creatine:

• You can do a loading phase when you first start taking it. Take 20-25g of creatine daily for 5-7 days then move to maintenance of 3-5g daily. It can rapidly boost your muscle stores by 10-40%. I didn’t do one. It might take a little longer to feel the effects if you don't do a loading phase.
• Water retention- you might temporarily feel bloated, but it should go away quickly. If it continues, increase your water intake. Also take into account your activity level and if you sweat a lot due to your workouts or climate (or if you do the sauna). You'll need more water.
• There is no evidence that it can cause muscle cramping, hair loss, or fat gain. 
• It is not an anabolic steroid.

​You’ll get the best results when you combine it with resistance training.
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I've not experienced any weird side effects or symptoms. 

My labs look good & I feel good so I’m keeping this one going.

I aim to take it daily, but I do miss occasionally. 

I take it around my workouts since I do a lot of resistance training. I want to maximize my muscle building and recovery.  It also helps me remember to take it.

It’s OK if I miss a dose. 

Remember it’s about progress not perfection.

I’m aiming for 80% consistency each week with all these healthy habits I like to do for my Body & Brain.

What about you?

Do you want to Feel Better, Have More Energy, Strong Bones, & Build Muscle Mass?

If YES, then your recipe for success is…. Protein + Resistance Training + Creatine!

P.S. Check out this FIT Blog on how to get started lifting heavy.