Is it good? Is it a steroid? Will it ruin my kidneys? Will it make me retain water?
Before we unpack some of the mystery, let's list evidence-based benefits and how you SHOULD be taking creatine daily
It is one of the most researched supplements in the world, and it has been found to:
Improve high-intensity exercise performance (lifting weights)
increase both gain and attainment of lean body mass
increase strength
Recently, shown to have cognitive benefits, showing potential improvements in short-term memory and possibly combat Alzheimer's
Very safe in all recommended dosages
What is it?
creatine is an essential amino acid (not a steroid) that is made in your body in the kidneys, liver, and pancreas with help from other important amino acids L-arginine, glycine, and L-methionine
Where is stored after it is made? The big 3
skeletal muscle (roughly 95%)
heart
brain
What are good sources?
dietary sources such as meats (particularly red) and fish
supplements: creatine MONOHYDRATE in powder form
creatine is not expensive, do not get the super ultra fancy processed Kreatine in pill form because it will get you the same or possibly fewer benefits vs regular creatine monohydrate
Mechanism of action for my fellow nerds
Creatine synthesized or consumed bonds to an important electrolyte called phosphate — they combine to form creatine phosphate (phosphocreatine) — when ATP is used and becomes ADP, it binds and resynthesizes to create a new ATP — quick resynthesis is important for short, intense work such sprints or lifting weights
The Big Picture
You need ATP, cellular energy, to workout (and live lol)
Creatine stores help create and remake new ATP's when needed in exercise
You can get all these benefits for a 5-10 gram scoop per day and eating animal meats
It is cheap, safe, has research-backed benefits, and may help prevent Alzheimer's
