Creatine is one of the most researched supplements on the market, and for good reason! If you’re curious about whether creatine is right for you, let’s break down what it does, how it might affect your weight, and how to use it effectively.
What is Creatine and How Does it Work?
Creatine is a powerful supplement that boosts your muscles’ phosphocreatine stores. Phosphocreatine plays a crucial role in the formation of adenosine triphosphate (ATP), the key molecule your cells use for energy and basic life functions. During intense exercise, ATP gets broken down to provide energy. The rate at which ATP is resynthesized can limit your ability to maintain maximum intensity, which is where creatine steps in. By increasing your phosphocreatine stores, creatine helps your body regenerate ATP more quickly, allowing you to perform at a higher intensity for longer periods.
Will Creatine Make You Gain Weight?
One common question, especially among women, is whether creatine will cause weight gain. The answer is yes, creatine can increase your scale weight. However, this weight gain is not due to an increase in fat mass. Instead, it’s primarily due to water retention within your muscle cells. This intracellular water retention can make your muscles appear fuller and more defined.
Cognitive Benefits of Creatine
Interestingly, creatine isn’t just beneficial for physical performance. There’s evidence to suggest that it also offers cognitive benefits. Supplementing with creatine might support brain function and enhance mental clarity, making it a well-rounded addition to your supplement routine.
How to Use Creatine
If you’re engaging in resistance training, no matter your experience level, I strongly recommend incorporating creatine into your routine. The standard dosage is five grams per day, including on rest days. You can take it at any time that suits you, as it doesn’t have a specific timing requirement. Creatine is tasteless, so you can mix it into juice, water, your protein shake, or smoothie—whatever works best for you!
Ready to give creatine a try? If you have any questions or need guidance on how to incorporate it into your fitness regimen, feel free to check out our online coaching programs or book a free consultation call with Meg. Let’s get the most out of your training and reach your goals together! 💪🥤
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