A lot of people don't understand the importance of creatine and some are a bit afraid of it. It's actually a very powerful supplement, and when supplemented correctly, anyone and every can reap the benefits that come with it.
Before we talk about how to use it effectively, let's simply begin with the obvious question.
What is Creatine?
Creatine is a naturally occurring compound found in small amounts of various foods like red meat and fish. It is also synthesized in the liver, kidneys, and pancreas.
So what does creatine monohydrate do for your body?
Here are just a few of the benefits of taking creatine.
1. Energy Production
Creatine is crucial for producing ATP (adenosine triphosphate) - the primary energy currency of cells. It helps provide rapid energy during short bursts of intense exercise, which is beneficial forCrossFit workouts
2. Performance Enhancement (Not a Steroid)
Supplementing with creatine has been shown to improve high-intensity exercise performance,strength, power, and muscle mass gains, making it a valuable asset for athletes.
3. Increased Strength
Studies have demonstrated that creatine supplementation can lead to significant increases in strength and power, particularly during activities like lifting weights or sprinting, which are common at the box.
4. Muscle Recovery
Creatine may aid in muscle recovery by reducing muscle damage and inflammation post-exercise, allowingCrossFitters to train more frequently and intensely.
5. Hydration
Creatine supplementation can increase water content within muscle cells, which may contribute to improved muscle hydration and overall performance during high-intensity exercise.
Common Myths and Misconceptions about Creatine:
1. “Creatine is a Steroid.”
This is false…Creatine is a natural compound found in foods and is not related to steroids, which are synthetic drugs that mimic the effects of testosterone.
2. Creatine Causes Kidney Damage
Another common myth is that creatine supplementation can damage the kidneys. However, numerous studies have shown that creatine is safe for healthy individuals when used as directed and does not adversely affect kidney function.
3. Creatine Causes Dehydration
Some people believe that creatine causes dehydration or muscle cramps. However, research has demonstrated that creatine actually increases muscle hydration and does not lead to dehydration when consumed with adequate water. However, as an added precaution, make sure you're staying well hydrated with water, and don't rely on creatine to hydrate you completely.
4. Creatine is Only for Bodybuilders
While creatine is popular among bodybuilders, it is also beneficial for athletes in various sports, including CrossFit, due to its ability to enhance strength, power, and muscle recovery.
5. Creatine Only Works for Men
This myth suggests that creatine is ineffective for women. In reality, creatine can benefit both men and women by improving exercise performance and muscle gains, regardless of gender.
6. Creatine Causes Weight Gain from Water Retention
Some people avoid creatine fearing it will cause excessive weight gain due to water retention. While creatine can increase water content in muscles, this is temporary and not the same as fat gain. The actual muscle gains from creatine are due to increased muscle protein synthesis.
So now that I know all this, how do I take creatine?
We at BC recommend taking creatine monohydrate. There are other forms of the supplement, but Coaches Trish and Tommy take creatine monohydrate. Here’s how you add it to your routine:
Take 5g of creatine monohydrate daily.
What time?
Anytime, it doesn't matter when, just matters that you do it.
Oh, and by the way, not sure where to get it? We have it available for purchase in retail. Just ask a coach to grab you a tub. We have a full line of Thorne products available in retail, including creatine monohydrate.
