In my last blog post I discussed how there are many areas other than supplementation that need to be addressed to improve overall health, sleep, and sports performance. But I know some of you still want a hard and fast answer. That’s why I’m going to tell you the number one supplement I recommend that everyone take and I’m sure somebody out there will find this as a controversial answer… Creatine Monohydrate.
I know, I know. Somebody out there is thinking “creatine is like an anabolic steroid!” Or maybe “creatine causes fat gain.” Somebody else might even be thinking “creatine is bad for your liver/kidneys.” None of those myths are true. Here are some fun science based facts and the reasons why you might want to consider taking this beneficial white powder.
Creatine Monohydrate is the most well-studied and effective non-macronutrient supplement out there. And the research done on creatine isn’t only focused on sports performance, there’s also tons of clinical data. Creatine monohydrate has been shown to produce robust changes across multiple different physiological domains.
If you’ve heard about creatine monohydrate before it was probably from some bro in the gym telling you how “you’ve gotta take it to build more muscle, bro!” He might not have been completely wrong. Studies have shown this form of creatine to aid in muscle recovery and muscle hypertrophy. Not to totally nerd out, but the science behind it is that creatine monohydrate allows you to pull more water into your muscle tissue which helps you build lean muscle mass. This can have a direct effect on not only increasing bone mineral density (Insert image of the Golden Girls with creatine powder mustaches with a quote under saying “Creatine helps build strong bones!”) but also indirectly causes a decrease in fat mass. This is one reason why creatine monohydrate has proven to be helpful in those with type 2 diabetes.
But things get even more interesting when we talk about the neurological benefits of creatine monohydrate. More and more research is coming out about the cognitive benefits of creatine. Not only has research shown that creatine helps produce more energy stores for our bodies to combat tiredness and fatigue but it’s also been shown in clinical trials to improve decision making, assist in learning and memory. Other clinical data shows that creatine can help decrease the symptoms of depression, fight Parkinson’s, Alzheimer’s, even ALS.
If you’re interested in snagging some of your own creatine monohydrate, check out the recommendations on our virtual dispensary.
I’d suggest taking 5 grams per day. And the timing doesn’t even matter. I find it best to take with the electrolyte water I use during my workouts but as long as it happens sometime throughout the day you’re good to go. If you experience any GI issues or intestinal distress when taking creatine monohydrate you can always cut the serving in half throughout the day.