#1: What the Heck is Creatine and Why Should You Take It?
Let's demystify this magical muscle powder. Here's your basic bitch guide to creatine.
Creatine. The ultimate gym rat’s secret sauce (that you need too). Here’s why.
What is Creatine, Anyway?
Creatine is your muscles' best friend and also one of the most studied, research-backed supplements. Found naturally in your body (mostly in your muscles) and in foods like red meat and fish, creatine is a substance that helps produce energy during high-intensity workouts. Think of it as your muscle's secret stash of nitro boost. 🏎️💨
How Does Creatine Work?
When you exercise, your muscles burn through ATP (adenosine triphosphate), which is basically energy currency🫰. Creatine helps replenish ATP faster, and ,ore ATP = more energy = you lifting heavier and running faster. 💪
Benefits Backed by Science (We Got The Receipts)
Boosts Exercise Performance: Studies show that creatine supplementation can significantly increase strength, power, and muscle mass. And if you’re imagining yourself looking like the Hulk's long-lost granddaughter, have no fear because creatine won't turn you into an overly muscular cartoon character (you’ll need steroids i.e. hormones for that, and creatine is not that at all — it is completely hormone-free and legal). Check out this study if you want the nitty-gritty details on the benefits of creatine on athletic performance.
Improves Brain Function: Shouting out all my corporate girlies, creatine is not just for gains – creatine has been shown to enhance brain performance, especially in tasks requiring short-term memory and quick thinking. (For the nerds, here's the research.)
Helps with Recovery: It can reduce muscle damage and inflammation after a killer workout, so you can hit the gym harder and more often. (Science says so in this study.)
How to Take Creatine and Not Look Like a Newbie
The golden rule: 5 grams a day. It is completely tasteless. Just mix it with water, juice, or your favorite protein shake (yes, you can even dump a scoop into your next $20 Hailey Bieber Erewhon smoothie). Personally, I like to take my daily 5 grams with a packet of LMNT electrolytes. And there’s no need to "load" or "cycle" it like some gym bros might tell you. Simplicity is key, ladies!
Types of Creatine: Which One's Right for You?
Creatine isn’t one-size-fits-all, and there are a few different types you might come across. Here’s the lowdown on the most popular ones:
Creatine Monohydrate: The OG of creatine supplements. It’s the most studied and proven effective. However, some people might experience bloating or stomach discomfort with this type, which is totally fine and normal. What can I say, hot girls have IBS 😤
Creatine HCl (Hydrochloride): This type is more water-soluble, meaning it dissolves better and might be gentler on the stomach. It's a great option for anyone who experiences gut issues with creatine monohydrate.
Micronized Creatine: This is creatine monohydrate that’s been processed into smaller particles, which can improve absorption and reduce stomach discomfort.
So, if you’ve tried creatine monohydrate and it didn’t sit well, give Creatine HCl or Micronized Creatine a shot. Your gut will thank you!
Who Should Be Careful with Creatine? 🚨
While creatine is generally safe for most people, there are a few groups who should approach it with caution:
People with Kidney Issues: If you have pre-existing kidney problems, it's best to avoid creatine or consult your doctor before starting. Creatine is processed by the kidneys, so it's crucial to ensure it won't cause any additional strain.
People Taking Certain Medications: If you're on medications like nonsteroidal anti-inflammatory drugs (NSAIDs), diuretics, or any drugs that affect kidney function, check with your doctor before using creatine.
Pregnant or Breastfeeding Women: There isn’t enough research to confirm the safety of creatine for pregnant or breastfeeding women, so it's wise to steer clear unless advised otherwise by a healthcare professional.
Real Talk: So Is Creatine Right for You?
In my opinion, unless you have kidney issues or are on any medications that affect kidney function, I’d recommend creatine for its neuroprotective properties alone 🧠. And if you’re looking to level up your fitness game, then creatine is must. It’s one of the most researched supplements out there, with a safety profile that’s solid as a rock (oh, how I wish I could say the same about hormonal contraceptives…🫠).
So don’t shy away from creatine! Embrace it, own it, and get ready to crush those workouts like that girl.
Get strong. Stay Humble. ✨
Carina