Why creatine?

MarzSp

starting a regular workout routine and I’ve heard of protein, etc… but not creatine? Not sure if i should incorporate some creatine? Any suggestions?

nossmf

Protein, along with carbohydrates and fats, is a macro, meaning one of the major food types.

By contrast, creatine is an amino acid, naturally occurring in your body, which muscle cells convert first into phosphocreatine, which in turn helps create adenosine triphosphate (ATP), a type of fuel used by muscle cells for energy. Your liver, kidneys and pancreas work together to convert some of the protein you eat each day into creatine.

So to answer your question, do you NEED to take creatine, the answer is no, your body already creates it. However, for people looking to increase their muscle size or performance, taking additional creatine helps to increase your stamina and power in the gym, which in turn helps you improve athletically. This is why the pharmaceutical companies have worked to generate creatine in a form which you can buy over the counter (without a doctor's prescription). It is usually found in the form of a powder which you can mix into a drink, but also comes in a gummy form, and I believe a liquid version as well.

Because so many companies have performed so much research into creatine, it is widely accepted as being one of the safest supplements on the market today. There's two main versions: creatine monophosphate, and creatine HCl. The first has been around longer and has more research supporting it, the second is newer but looks quite promising.

The thing to remember about creatine is that it is not some kind of steroid or shot of adrenaline to super charge muscles, it is merely a tool to help support more energy to let you work harder for longer, along with helping the body channel water and nutrients from the blood into the muscle cells. You still have to put in the work of exercising to reap maximum benefits, and it will still take time.

Now for the question, SHOULD you take creatine? Completely individual answer. Some people find it helps measurably; others feel it doesn't make much difference, so why spend the money to get it? Only you can determine for yourself. If you do decide to try it, disregard the instructions which talk about taking large amounts up front for a few days/weeks, with lower doses after; just start with the lower dose, and by the end of a few weeks your blood balance will be almost identical to the person who started heavy, and along the way your body will have the time needed to adjust to you taking something new, thus minimizing or even avoiding side effects which can include minor digestive discomfort and bloating (at least at first, but it subsides).

One other note about creatine: there's starting to be increased research showing a possible promising impact of creatine use on mental cognition, especially in older individuals. Research is still ongoing and nothing conclusive yet, but if true it's another feather in the hat for creatine.

Alatariel75

One other note about creatine: there's starting to be increased research showing a possible promising impact of creatine use on mental cognition, especially in older individuals. Research is still ongoing and nothing conclusive yet, but if true it's another feather in the hat for creatine.

A good friend of mine who works in geriatrics was saying the other day that she's been reading and learning more and more about how creatine can benefit older people, and support better aging. She agreed that with the safety of it as a supplement, and the promising looking results, there's zero harm and lots of potential benefits in adding it to one's intake.