Creatine. Magic Bullet?

Let’s start with what creatine is and what it is not. Creatine is a natural compound found in our bodies and involved in cellular energy production. Creatine is not a steroid. Our bodies make 1-2 grams of creatine per day from the foods we eat. Meat and seafood are two of the primary sources. We store the vast majority of creatine in muscle tissue to be converted into energy.

When there is enough creatine stored, your body is able to work at a higher intensity for longer. If there is not enough creatine available, performance or workouts may suffer. Shorter, explosive activities seem to benefit the most, such as weight lifting or sprinting.

So is creatine a magic bullet? Creatine may help an athlete workout harder or longer, but the athlete still has to do the work. The body also has to be supported with proper protein intake, micronutrients and adequate rest to convert training into increased muscle growth and repair. Sorry, there are no magic bullets.

Creatine monohydrate is a heavily tested and effective form of creatine supplementation. It is also easily accessible and affordable. The typical dosage is 5 grams per day. As a powder it can be added to a smoothie, juice or even just water.

Creatine supplementation may be especially important for vegetarian and vegan athletes who do not consume animal products. It is used by both male and female athletes.

If you are considering supplementing with Creatine, please consult with your doctor. Quality sources of any supplement is always important. Third party tested products with an NSF or Informed Sport certifications ensure the ingredients in the package are what is listed on the label and have been tested for banned substances by college and professional sports.

As a Health Coach, I work with athletes and their families to optimize athletic performance. Contact me to set up a Free Health Consultation where we will discuss your goals and how I can put you on a path to success.

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This post is not a recommendation for Creatine or any other supplementation and is not a substitute for medical advice. You should consult with your physician or other health care professional before taking any medication or nutritional supplement, beginning any diet, nutrition or fitness plan or adopting any treatment for a health problem, whether discussed on the site or otherwise.