A Scoop of Creatine a Day Keeps the Muscles on Display

Looking to add more exercise for your 2019 New Year’s resolution? Studies show that taking creatine can increase your stamina and strength. People who ingested creatine while weight training increased their strength by an average of 8%.

What is it?

Creatine is a natural, non-protein amino acid that helps make energy for muscle contractions. It is commonly found in red meat and seafood. The human body requires about 1-3 g of creatine a day to replenish its creatine levels. Since creatine is found in various everyday foods, it is not a prohibited substance in professional sports.

What does it do?

Multiple studies have supported that creatine increases the efficiency and recovery of muscles. In a 2017 review, Kreider et al update creatine findings in the Journal of the International Society of Sports Nutrition (ISSN). They reported that numerous studies have supported the fact that consuming creatine will help with faster recovery, increased strength and increased endurance. In fact, the ISSN recently stated in 2017, “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass”.

Is it safe?

Creatine has undergone many short-term and long-term studies involving varied dosages of creatine. In a 2011 study by Jäger et al, they found that there were no significant negative side effects. In addition, we make creatine in our liver and kidneys naturally. It does sound like a magical substance with all positives and no negatives, but in reality, it doesn’t have anywhere near the rapid effects of anabolic steroids. So, taking creatine won’t turn you into the Hulk, but it might give you an added bit of strength when you lift in the gym.

How much to see the effects?

As previously mentioned creatine can be ingested by consuming foods like red meat and seafood to see the same effects. For instance, one pound of uncooked beef or salmon provides 1-2 g of creatine. However, using a creatine supplement is more economical and practical for replenishing creatine levels effectively. Scientists recommend that people who want to take creatine, would see the effects after reaching their creatine level saturation. This can be obtained by increasing creatine consumption to about 5 g four times a day for one week. Then to replenish that level you only need to ingest about 5 g per day.

Closing remarks

Although not everyone is a professional athlete, everyday people can take creatine supplements to assist their endurance and strength. If you are trying to meet your “New Year, New Me” weight goal in the gym or training up for a marathon, adding a creatine supplement to your diet is a safe and easy way to give you an edge.

Christopher Lam