Who Can Benefit From Creatine?

If you’ve spent any amount of time in a gym, chances are you’ve seen someone mixing a scoop of white powder into a shaker bottle. Creatine is easily one of the most talked about and researched supplements on the planet; however, it still carries a significant amount of stigma. People wonder: Is it safe? Who is it actually for? Does it live up to the hype?

To spare you the suspense; yes, it works. For most people, creatine is one of the cheapest and most effective ways to boost your workouts and support your body.

Creatine isn't a synthetic lab chemical. It’s a compound your body already makes naturally, mostly stored in your muscles and brain. You also get it directly from your diet when you eat things like beef, salmon or chicken.

A Burst of Energy From Creatine

Think of creatine as your body's backup battery for quick, explosive bursts of energy – the kind you need when lifting weights, sprinting or jumping.

When you supplement with creatine, you're essentially topping off your battery. That extra energy equates into squeezing out two more reps on your bench press or keeping your sprint speed up just a little longer. It may not seem like huge results right away, but over the span of a few months those extra reps compound into real strength and muscle gains.

Despite what the old-school stereotypes suggest, you don't need to be a 250-pound bodybuilder to take it.

Lately, the science around creatine has moved way past just muscle size. Researchers are finding it plays a huge role in brain health, by helping combat mental fatigue when you're stressed or running on low sleep.

There is also a ton of exciting data on healthy aging. As we get older, we naturally lose muscle mass and bone density. When creatine is paired with light weightlifting, it has proved to be a fantastic way for older adults to stay strong and independent.

Benefits of Creatine

Who stands to gain the most from scooping it daily?

• Anyone lifting weights: If you are trying to get stronger or build shape, it's a no-brainer.
• Students, professionals, and the sleep-deprived: Your brain demands a massive amount of energy to think, focus and recall information. Supplementing with creatine helps fuel your brain cells, boost memory and sharpen focus. It also aids with clearing out that sluggish brain fog when you’re burning the midnight oil.
• Plant-based eaters: Because creatine is found in meat and fish, vegetarians and vegans usually have lower natural stores. You'll likely see a massive jump in energy when you start supplementing it.
• Older adults: As the years go by and birthdays start to stack up, creatine serves as a reliable ally in preserving strength, mobility and staying active.
• Everyday fitness folks: If you want to recover faster from your local HIIT class or weekend runs, creatine absolutely helps.

Don’t let the marketing gimmicks and expensive liquids or buffered versions of creatine discourage you from trying it.

• Stick to creatine monohydrate. It’s the cheapest version on the shelf and it happens to be the exact form used in nearly all the successful clinical studies.
• Taking 3 to 5 grams a day (about one standard scoop) at any time of day is all it takes. The biggest key to seeing benefits with creatine is taking it consistently.

Creatine isn't a magic shortcut, and it won't replace a bad diet or half-hearted workouts. However, if you are dialed in on your sleep, nutrition and training, creatine is one of the few tools that genuinely delivers on its promises.

Learn more about health and wellness benefits.

By Nikki Reinsbach, LiveNOW Health and Wellness Coach