Creatine remains the undisputed king of all exercise nutrition supplements and performance enhancers. It is the most researched, tested, and proven supplement available to athletes to increase high-intensity exercise capacity and lean body mass during training.
What is Creatine?
Creatine is a chemical found naturally in muscle cells, and Creatine is involved in making energy for muscles.
Creatine Overview from Mayo Clinic:
“Creatine is an amino acid in your body’s muscles and the brain. Your body stores Creatine as phosphocreatine primarily in your muscles, where it’s used for energy. As a result, people take Creatine orally to improve athletic performance and increase muscle mass. People also use oral Creatine to treat certain brain disorders, neuromuscular conditions, congestive heart failure, and other conditions. Topical Creatine might be used to treat aging skin.
Research on creatine use for specific activities and conditions shows:
Strength, muscle size, and performance. Oral creatine use might allow an athlete to do more work during reps or sprints, leading to more significant gains in strength, muscle mass, and performance. Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition.
Injury prevention. Oral Creatine might reduce the frequency of dehydration, muscle cramping, and injuries to the muscles, bones, ligaments, tendons, and nerves.
Rare creatine-metabolizing syndromes. Oral creatine supplements might improve symptoms in children with specific creatine deficiency syndromes.
Cognition and brain health. Creatine supplementation might enhance performance during cognitive tasks, especially in older adults.
Sarcopenia and bone health. Creatine supplementation might help counteract age-related skeletal muscle decline and bone mineral density declines.
Heart failure. There isn’t enough evidence to recommend using oral Creatine as a heart failure treatment.
Skin aging. Early research suggests that a cream containing Creatine and other ingredients applied to the face every day for six weeks might reduce skin sag and wrinkles in men. Another study suggests that a cream containing Creatine and folic acid improves sun damage and reduces wrinkles.”
Creatine Social Media to follow:
Dr. Scott Forbes aka “Dr. Creatine”
Dr. Scott Forbes is one of the leading creatine researchers in the world. His lab has been at the forefront of creatine research, not just for sports performance but also for general health. On IG @scott_forbes_phd
Favorite Podcasts about Creatine:
#1. We Do Science with Dr. Laurent Bannock, Institute of Performance Nutrition, Episode #147
#2. Barbell Shrugged, the #1 Supplement for Bigger Muscles, Brains, and Bones Episode #669
#3. Fuel Your Strength with Steph Gaudreau, Creatine for Strength Training: Myths & Truths w/ Dr. Scott Forbes
#4. The Quan Coaching Podcast, Creatine: The King of Training Supplements
Sober Sweat’s Creatine Supplement of Choice:
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