Creatine or nothing!

 If there is one supplement that has been researched and scrutinized repeatedly and extensively it’s creatine . The actual compound is naturally produced in the body starting in the kidneys and completed in the liver. The end product of this synthesis is called phosphocreatine and it is stored in the skeletal muscles, brain, testes and other tissues .

 

  Phosphocreatine increases your body’s ATP stores which provides energy when performing high strength output exercises. More ATP , more energy. 

  

 Creatine has also been Shown to increase Lean muscle mass, and boosts athletic performance output in both heavy strength training and any high intensity interval exercises or sports like weightlifting, wrestling, powerlifting etc , providing the quick burst of energy needed for explosive strength.

  

 Creatine has also been shown to be very beneficial for brain health ,with individuals on a plant based diet showing the most improvement after a couple weeks of creatine use. This is probably because plant protein does not provide all the essential amino acids necessary for adequate creatine production in the body. 

   

  More studies are needed but creatine has also been shown to aid in increasing muscle size,strength and recovery in older individuals with Sarcopenia ( aging related muscle loss) .

 

   Aiding in muscle recovery after training sessions, reducing fatigue and cramping, creatine is known for drawing and retaining water in the muscles making them look fuller for longer. 

  

  Creatine deficiency has been linked to a wide range of health conditions like Parkinson’s, Alzheimer’s, osteoarthritis, and diabetes with supplementation showing significant improvement in individuals in these categories. 

  

  

   Creatine is one of the safest supplements out there , tested and retested and has very little to no side effect, with even the little not fully linked to creatine uses. There have been cases of creatine non responders , who develop gut issues during use , but all that’s necessary is to stop use and the symptoms quit.

 

 Creatine used appropriately is generally considered safe and even beneficial by all governing and approving bodies, and can be used by almost everyone. Individuals with preexisting kidney or liver issues, gastrointestinal issues, migraines , low blood pressure, pregnancy are advised to seek a doctor’s approval before creatine supplementation .

    A steady diet of animal protein is necessary for optimal production of this compound as your body basically recycles the amino acids found in the meat and fish you eat.  Most individuals do not eat up to the required amounts of animal protein the body needs to produce enough creatine, for optimal strength and muscle growth, hence the need for supplementation. 

 

In conclusion, creatine is naturally produced by your body and is stored in different body tissues with the muscles carrying the most. If you want to enhance muscle growth and recovery, strength output, and brain function, supplement creatine or eat more animal protein ( a lot more). In conjunction with resistance training it aid in increasing and maintaining lean muscle mass. 

Vegans definitely need to supplement creatine for brain health. Creatine is not a steroid.