Wednesday March 13, 2024
If you read our last newsletter about supplements you know that they’re highly personal. You shouldn’t just buy a supplement because it promises miracle results or because a friend told you it worked for them.
But - there is one supplement almost all of our clients take and it may also be a fit for you.
Creatine.
Creatine is not some weird chemical made by big pharma companies.
Creatine is a compound found naturally in your body’s muscles and brain. Natural sources of creatine can be found in red meat, fish, pork, and chicken. This makes supplementation especially useful for vegans or those on a plant-based diet, but anyone looking to improve their training can take it.
Creatine supplementation gives you an extra oomph in your training. It might help you squeeze out one more push-up, run a little faster, or punch a little harder.
The benefits of supplementation are clear and proven over and over again in studies:
▫️Improved training and performance
▫️Faster recovery from training
▫️Increased strength and muscle gain
Improved cognition and focus
Support glycogen response (aka better carb tolerance)
What are the downsides?
Are there side effects? There can be… but they’re not common.
The main side effect is water retention from water being drawn into the muscle. This could cause your muscles to appear fuller, which is a positive for most people, but you need to make sure you are adequately hydrated (like always).
Interested? Here’s how to take it:
Studies show 5g per day is the sweet spot. And just simply put it in a drink every day. Time of day doesn’t matter. You also don’t need to “load” or cycle off. Creatine is safe to supplement with for a long time (unless you buy a crappy quality product, which is always possible).
The easiest way to start is to stick to plain creatine monohydrate powder. Our Amazon storefront has 2 great options to choose from. There are thousands of creatine products out there to choose from, not all are created equal so stick to quality brands. :https://www.amazon.com/shop/katbestwellness/list/2Z7N0C3D3J5LN?ref_=aip_sf_list_spv_ons_mixed_d
Questions? Hit the reply button and we’ll get back to you when we can. Or book a call while this week’s coaching window is open.