It’s – finally- getting the publicity it deserves
Probably the most tried and tested supplement out there. And I get asked a lot about it from many in our 28 Day Kickstart.
I quote:
“Creatine supplementation has been shown to act as a possible countermeasure to the menopausal related decrease in muscle, bone, and strength by reducing inflammation, oxidative stress, and serum markers of bone resorption, while also resulting in a concomitant increase in osteoblast cell activity (i.e., bone formation)”
(Smith-Ryan et al 2021)
Where do I start
1) Improvement in cognition and memory (early research in kids too on cognitive health), indirectly impacting fat loss and directly impacting strength and power .
2) Preserving strength and muscle independent of exercise – really important for ageing well and people who are injured and perhaps cannot exercise .
3) Vegetarians and vegans – consider because creatine is naturally high in meat.
4) Muscle and strength including grip strength and getting up and down from chair in 90+ year olds with creatine (for same reason why sums up why athletes use it)
5) Dementia ? Animal model studies but seemingly protective, potentially .
6) Ageing benefits in cognition – summary – potential benefit is huge given that there are no real adverse effects. Short term memory improvements ✅
7) concussion research – traumatic brain injury , showing benefits
One thing to consider…short term, it may impact your weight, as it draws water into muscle. So you may be losing fat, but weight may go a bit up and down at the start especially.
And because I have no idea who could possibly end up reading this due to the power of the World Wide Web (do you remember when we called it that?) check with healthcare professional first
Oh and the most common question, how much and how do you take it?
0.03g-0.05g per KG of your bodyweight per day
I personally use powder form but capsules work too
And make sure it is creatine monohydrate. One like this is what I use https://amzn.to/487Wqfo
Matt