Creatine is no longer just for strength training

I think the first time I heard about creatine was about 25 years ago, when Mark McGwire suggested that was all he was doing to help himself hit homeruns.

A while back he admitted his steroid use, but suggested it was to recover from injuries rather than enhance performance.

Before I get too far off topic, he was a big dude when he first came into the league, and would’ve hit many homeruns.  I think some people forget that the ball was a bit juiced in the late 1990’s and that contributed.

Ok, back to creatine.

For years, it’s been used to enhance your training in the gym.

Creatine is a natural source of energy, and we get some from our diet, and some from within our own body.

In the body, creatine is produced by the liver, kidneys and pancreas.

Most (about 95%) of what is produced is delivered to your muscles when you are exercising.  The rest goes to your heart and brain.

What it does is it helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising.

In addition to providing more energy and helping with muscle growth creatine helps

• Speed up muscle recovery time
• Increase anabolic hormones
• Boost water hydration in muscle cells (which helps to avoid dehydration and cramping)

Because of the obvious benefits in regard to building muscle, most people who supplement with creatine are athletes and people who lift weights regularly.

Creatine is typically available in powder form, capsules, tablets and in energy drinks.

Around 2002 I got serious about lifting weights and took creatine for a time.  It DID seem to help me get stronger and bigger.

However, I only used it for a few months.

Now, I am trying to incorporate it into my routine, but not just for the benefits I can get in the gym.

Does creatine supplementation improve brain function?

Recent research suggests that supplementing with creatine may have a positive effect on brain function.

“Current evidence suggests that creatine monohydrate supplementation may confer beneficial effects on cognitive function in adults, particularly in the domains of memory, attention time, and information processing speed.”

Also, “the inverse effects of creatine supplementation and sleep deprivation on high energy phosphates, neural creatine, and cognitive performances suggest that creatine is a suitable candidate for reducing the negative effects of sleep deprivation.”

Creatine may also have benefits to our mental health.

At this point it does appear that creatine supplementation may have positive effects on brain function, but this area of research is fairly new and recent.

In other words, more significant studies are needed.

How much creatine should you take?

Previously, it was recommended that you take 5 grams of creatine per day to help with your training in the gym.

In fact, on most of the supplement packaging, that is what you will read.

For the powder form I am taking, this equates to 3/4 of a tablespoon.

However, given the new research in regard to brain function improvement, it is now suggested that if you train regularly, you should take at least 10 grams and maybe up to 20 grams.

Side effects can include

• Weight gain due to water retention
• Dizziness
• Nausea
• Diarrhea
• Excessive sweating

If you are taking 10 grams or more per day, consider breaking up your dose and take some at different times each day.

There may be some risks to some people, including women who are pregnant or breastfeeding, people with diabetes, kidney disease, liver disease, etc.

If you are taking any medications or other supplements, you should probably talk to your primary care provider to discuss whether you should take creatine.

Final thoughts

Creatine appears to be one of the safer supplements you can take to enhance your performance in the gym.

Now, there is also research suggesting there is positive benefit on brain function, and that it may even be used as a treatment for such diseases as Parkinson’s, Alzheimer’s and dementia.

If you are interested in starting creatine supplementation, check out the Bulk Supplements brand.  I mix it with my protein shake or orange juice.