Creatine – The supplement you’ll want to start taking after reading these benefits
In the fitness and health industry, supplements rise and fall, some are shown to be nothing but flour while others contain things like Viagra (really!). If I could choose only one supplement to add to my protein supplement to get the most out of my workouts it would be Creatine Monohydrate. Here’s why you should:
Creatine is found in meats, eggs, fish, and manufactured in your body. It works in the cells to provide additional energy to function. It is remarkably safe, well-researched, and its benefits are apparent. The downside (if you can call it that) to creatine is that it carries with it water retention, sometimes up to 5 pounds. This is a good thing for hydration and power output, and the water weight will drop once you cease taking creatine. The water retention with creatine is only bad if you are worried about what the scale says, in which case, you are working out for the wrong reasons.
Creatine supplementation leads to:
-Increased power output
-Increased anaerobic capacity (running, lifting)
-Increased lean mass
-Increased hydration (water retention is not a bad thing in the summer!)
-Decreased fatigability
-Increased muscular endurance
-Slight increase in Testosterone (minor significance)
-There’s more, but less compelling research for it
Along with these effects, creatine supplementation carries with it general cardio-protective effects and neuro-protective effects. It’s even used to treat muscular dystrophy with great results.
Plain creatine monohydrate is all you need, it doesn’t need to be ethyl ester, micronized, combined with other “proprietary blends”. Really, just 5 grams a day of creatine monohydrate is enough to notice the benefits (10 grams if you are a beast). You can get a 4 month supply on Amazon for $14. Depending on who you talk to, they may recommend a loading period up to 25 grams a day for a week (to “saturate” your system), I don’t endorse that idea as it’s unnecessary.
GO GET SOME!!!