Creatine: What It Does, Benefits, How to Supplement

We will cover:

Note, we are not affiliated with, or sponsored by, Jocko, nor do we get paid to promote any specific brand or company. We have a creative photographer on our team who genuinely loves this stuff and he wanted to do a little series on the product, so enjoy the images courtesy NNC. 

What is creatine?

✅ Naturally Found in the Body

✅ Composed of Three Amino Acids

✅ Replaces Body's Main Energy Source

Creatine is a naturally occurring compound found in the muscles of animals. It is composed of three amino acids: glycine, arginine, and methionine. Its primary function is to help replenish the body's energy source, adenosine triphosphate (ATP), used during high-intensity exercise.

When you engage in activities that require explosive power, such as weightlifting or sprinting, our bodies rapidly consume ATP inside the muscle. Creatine helps restore these depleted energy stores, allowing us to push harder and perform at our best.

How to Supplement Creatine

When to Take:

Best Creatine Supplement

Creatine Monohydrate

For this reason we recommend creatine monohydrate as the primary form of creatine supplementation for our Yudae athletes. 

What Does Creatine Monohydrate Do? 

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INCREASED STRENGTH

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ENHANCED ENDURANCE

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MORE LEAN MUSCLE MASS

Those on a low-carb diet may notice additional benefit from creatine monohydrate supplementation. Low-carb diets are often used to help people lose weight, but make it harder to perform well in high-intensity exercise due to decreased glycogen.

In this study, 19 healthy adults were divided into three groups: one followed a normal diet, another a low-carb diet, and a third followed a low-carb diet with creatine supplements.

All participants of the study performed intense workouts to see how long they could go. The group who supplemented creatine monohydrate performed better than those on just a low-carb diet. This study showed that creatine supplementation in the form of creatine monohydrate may help people stay strong during tough exercise, even on a low-carb plan.

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Muscle Strength & Power

BY INCREASING ATP STORES

📈 Endurance

BY IMPROVING ATP AND HYDRATION LEVELS

📈  Lean Muscle Mass

BY INCREASING MUSCLE VOLUME AND ESTHETICS

 

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Creatine Monohydrate For Older Adults

As we get older our muscles, bones, and brain tend to decline. Meaning we might not think or act as quickly as we used to. Strength training is a proven method to help keep muscles strong as we age, and adding creatine into our diet may help make our workouts even more effective.

"Exercise appears to increase the sensitivity of creatine transporters and enhance creatine uptake [48]."

Creatine may help build muscle, improve upper-body strength, and might even help with brain function. However, creatine doesn’t seem to help with lower-body strength or bone density.

"Creatine enhances strength training adaptations, including gains in muscle mass, upper body strength, and function [12] in adults over the age of 50 years."

One review studied the effects of creatine monohydrate on adults over 50. It showed that supplementing creatine monohydrate combined with strength training is a good way to maintain muscle quality and strength over time for older adults. 

"The best form of creatine appears to be creatine monohydrate since it has the most evidence, it has a strong safety profile, and is the most economical [49]."

 

Should Children Supplement Creatine Monohydrate? 

This study was aimed at determining the effects of normal dietary intake of creatine on physical growth indicators of US children aged 2-19. The study lasted 2 years.

It found children with a higher dietary intake of creatine had a noticeable growth in height, BMI, and weight over the observed 2 year period. It did not include any supplemental forms of creatine. Meaning no supplements were used in this study.

Additionally, no effects of cognitive benefits were observed for this population. It can be concluded that supplementing creatine may be most beneficial for children who are creatine deficient, but should first be clinically measured by a pediatrician.   

Maximizing the Benefits of Creatine Monohydrate

To get the most out of your creatine supplementation, it's important to pair it with a balanced, nutrient-dense diet and a well-designed exercise program. Creatine works best when combined with a training regimen that challenges your muscles and allows them to recover and grow.

Additionally, staying hydrated is crucial when taking creatine. The increased intramuscular hydration can lead to a higher demand for water, so be sure to drink plenty of fluids throughout the day, especially on training days.

At the end of the day...

Creatine is a powerful supplement that can unlock your muscle potential and help you achieve your fitness goals, whether you're an athlete, a bodybuilder, or simply someone looking to improve their overall health and well-being. 

But creatine is not for everyone. Some may experience uncomfortable side effects and for those individuals it is recommended not to use creatine. Additionally, if you are thinking of adding any supplement to your routine, consult with your PCP to determine what is best for you because they can test your blood and know what other medications you are on. I do not. Supplement with caution.