Creatine 101
Let's talk creatine! What is it? Creatine is a naturally occuring energy compound that is procuded in the body from amino acids. It is one of your body's natural sources of energy for muscle contraction. Animal proteins, particularly red meat and fish, contain creatine naturally.
How it works? Creatine is one of your body's natural sources of energy for muscle contraction. It is stored primarily in the skeletal muscle of your body and is used during physical activity by increasing muscle performance in short-duration, high-intensity resistance exercises. It "sciencey" terms, your muscles convert creatine into creatine phosphate within the body, which is then generated into adenosine triphosphate (ATC), which your body uses for exercise. Studies have also shown that it aids in acute cognitive function and has a major benefits to plant-based eaters. Recommended dose is 2-5g a day. Your body naturally creates about 2g of creatine a day and discrete about 2 g a day, so supplementing with creatine is beneficial.
Is it studied and safe? Yes! Creatine is the most widely studied supplement, it is natural and has been scientifically proven to enhance your strength, which can lead to muscle growth - win win! As with anything, it is always advised to talk to your GP before taking anything, but creatine is naturally occurring in your body and studies show it is generally safe.
Gym-goers and athletes at all levels have been known to take creatine to aid their workout routines and improve workout recovery. Creatine monohydrate is currently the most natural effective performance supplement for people seeking to improve high energy exercise capacity, speed and power as well as improve recovery. Creatine supplementation is considered complementary to consuming protein, not a replacement for it.
I started taking PE Science TruCreatine about 3 months ago and notice a large difference with my lifting sessions and muscle maintenance / growth! (code - "melissa" to save 10%!) TruCreatine powder, or the capsules, is PE Science premium micronized creatine product, featuring micronized Creatine Monohydrate. Micronized creatine monohydrate is known for its improved ability to disperse in water as you're mixing it, and TruCreatine+ is third-party tested. No need to be overly creative with creatine... keep it simple and pure, so if you are going to supplement with creatine, make sure it is creatine monohydrate with NO added junk or anything else. You can easily mix it into any form of drink such a your pre-workout, smoothie, juice, water, etc.
Quick FACTS: creatine is not a steroid. It is also produced by the body and found in certain high-protein foods such as fish and red meat. It is not a lab synthesized compound, it is natural. It is also not a stimulant. Creatine does not make you gain fat, but it can make you retain more water in your muscle tissues, which is what anyone who is looking for a more muscular appearance wants. It's also interesting to note that accumulating evidence suggests that creatine supplementation produces a variety of beneficial effects in older populations as well.
I hope this info helps!
Your Coach, Melissa
(sources: PUBMED, ACSM)
