Not taking creatine? Here's why you should be.
The Physical and Cognitive Benefits of Creatine Supplementation
First, let's go over what creatine is. Creatine is a naturally occurring compound found in meat and fish. It's also available as a supplement in powder or pill form. For fit minded individuals, creatine supplementation has become increasingly popular due to its numerous physical and cognitive benefits.
- Increased muscle strength and size: Creatine helps increase the production of ATP, which provides energy to the muscles. This allows for increased strength and endurance during exercise, leading to greater gains in muscle size and strength over time.
- Improved performance: Creatine supplementation has been shown to improve performance in high-intensity, short-duration activities such as weightlifting, sprinting, and jumping.
- Enhanced brain function: Creatine is also involved in brain function and has been shown to improve cognitive performance in tasks that require short-term memory and reasoning skills.
Creatine is Safe and Misconceptions About Side Effects
Despite its popularity, you may be hesitant to supplement with creatine due to misconceptions about its safety and potential side effects. But research has shown that creatine is very safe and well-tolerated by most people.
And this is key. Creatine has thousands of studies going back 4 decades supporting its effectiveness and safety. Let's go over some of the common concerns you may have about creatine.
- Dehydration: One common misconception is that creatine supplementation can cause dehydration. However, studies have shown that this is not the case as long as the user stays properly hydrated. Of course, this can be extra important during times when the weather is very hot, like summer. So make sure you stay well hydrated and dehydration wont be a problem.
- Kidney and liver damage: Another misconception is that creatine can cause kidney and liver damage. However, numerous studies have found no evidence to support this claim. And it doesn't even make sense. Remember, creatine occurs naturally in meat, eggs and other animal products, and these can all safely be consumed in high amounts with no ill effects.
- Weight gain: Some people also worry that creatine supplementation will lead to excessive weight gain. While it is true that creatine can cause a small increase in water weight, it's important to remember that the majority if this water is in the form of fluid within the muscle cells, so your muscles will look fuller.
The takeaway is this: Creatine works!
Not only does it work, it doesn't negatively interact with other supplements. That means you can stack it with anything and everything else you take. For this reason, creatine should be a staple supplement in your performance enhancing arsenal year round!
