When we think of a magic white powder - it might send the wrong signals your way. However, today I‘m talking about Creatine Monohydrate - its benefits, and why it might be worthwhile in some cases to take it daily.
Creatine Monohydrate is one of the most researched supplements on the market. If you’ve been following our articles for a while, you will be aware that supplements do exactly what they say on the tin - they supplement your diet.
Creatine can be found in small amounts in your body and in foods rich in protein. The body only has small creatine stores, and because we would have to consume vast quantities of food to achieve adequate levels, supplementation can be the best option.
Creatine Monohydrate supplementation is suitable for various demographics, from the strength athlete or endurance athlete to the ageing population. It’s safe for everyone to take, so don’t feel it’s just reserved for gym-going folk. Vegans and vegetarians have generally low levels and would also benefit from supplementation.
As I mentioned before, there has been a ton of research conducted on creatine over the last few decades, and it has a wide range of benefits. Also, another plus is that it is relatively inexpensive in the realms of the overpriced supplement market.
Some of the main benefits include: (1 ) Increased cognitive function, (2 ) Benefits for heart health, (3 ) Increased energy output in the gym with studies showing improved strength, power, endurance and muscle performance. This applies not only to the strength athlete but also to the ageing population, (4 ) Enhanced recovery post-training and (5 ) It can help prevent a reduction in performance even after sleep deprivation
Now, to get into your cells, creatine binds to water. This is why people may see a slight increase in water weight when they first take it, so don’t freak out if you step on the scales and think you’ve piled on the pounds; it’s just water weight.
A recommended consistent dose of 5g a day, every day, suits most populations to maintain their creatine levels. It's best to be taken with some food or after training. It may be helpful to also start with a 20g (4 doses ) loading phase for 5-7 days initially to saturate your stores.
Micheál Penston is the Head Coach & Nutritionist at FM Fitness and Nutrition based in Westport. They specialise in helping busy men and women create the healthiest versions of themselves by educating and empowering all their lifestyle areas: fitness, nutrition, recovery, and behaviours.
You can grab a FREE copy of the 5 Stage Health and Fitness Kickstarter or find out more about their online and in-person coaching methods at www.fmfitnessnutrition.com or social media handles @fmfitnessnutrition
