Over the years, I've fielded numerous questions from clients and friends about creatine. It seems the common perception links it exclusively to bodybuilders or, in some cases, misguided fears of kidney damage. Today’s post is to dispel those myths and celebrate creatine—the most evidence-based supplement on earth, backed by over 50 years of studies. I've personally embraced it daily for its myriad benefits.
Whether you're a fitness enthusiast, an athlete, or simply someone eager to enhance overall well-being, creatine has something valuable to offer. Take the next step and unlock the wonders of this versatile amino acid today!
What is Creatine?
Creatine, an amino acid primarily stored in skeletal muscles, plays a vital role in producing ATP—the body’s immediate energy source. Half of our creatine comes from consuming foods like meat, fish, and eggs, while the rest is synthesized in the liver and kidneys from amino acids.
Why Take It? What Is Creatine Good For?
The body's demand for creatine rises with regular strenuous exercise or muscle damage. For athletes, creatine becomes a key player in efficiently generating energy for optimal performance. More creatine stored means more energy available for active muscles, improving athletic performance.
Beyond the athlete's world, creatine has demonstrated benefits, from lessening muscle breakdown in individuals with sarcopenia to supporting cognitive function in aging populations.
- Bone density benefits
- Improved athletic performance
- Increases cellular hydration
- Safe and effective for nearly everyone
How should I take creatine? Does timing matter?
I swear by Thorne's micronized creatine monohydrate powder. It's colorless, odorless, and boasts enhanced solubility, making it a breeze to mix in water. Just one level scoop (5 grams) with at least eight ounces of water or your preferred beverage daily is all it takes. Consume it 30-90 minutes before or after exercise.
While creatine is best absorbed around physical activity, the key is consistency. Choose to take it before, during, or immediately after a workout—whatever ensures regular intake. You can vary the time based on your day, but aiming for your workout window is recommended.
Do I have to “load” creatine?
Some opt for a loading phase, but it's not obligatory. Taking 2-5 grams/day is just as effective without the initial 20 grams/day loading phase (5 grams 4X per day for 4-5 days).
Lastly, for peace of mind, every batch of Thorne's NSF Certified for Sport® supplement undergoes rigorous testing. It's a guarantee that it complies with label claims and is free from over 200 substances banned by major athletic organizations—no stimulants, narcotics, steroids, diuretics, beta-2 agents, or masking agents.
So, ready to make creatine your daily ally? Join the journey to a healthier, more energetic you!