Supplement Sunday: July 26, 2026
Creatine:
Today we are looking at what is possibly the most researched yet least understood supplement in the entire fitness and nutrition world. There have literally been thousands of studies published on creatine, yet most people don't truly understand why it does. The majority of folks assume it is some form of legal steroid. Something you only take if you are trying to build big muscles and become a better athlete. Will it help with those things? Yes. Does it cause them to happen on its own? No. Creatine has no anabolic (muscle building) properties. What it does is allow you to work harder and boost energy production. Essentially it acts to restore your cells' rapid energy source, ATP. Allowing you to work harder and longer. In addition, it helps pull water into the muscle cells, which in turn can help them grow. If you can work harder and longer you can build and maintain lean tissue, while in the caloric deficit that we need to lose fat. It also plays a role in our recovery after hard workouts.
In addition to helping us with our workouts, it also plays a role in brain health. Like our muscles, our brain tissue also needs energy and nutrients to be healthy. It can help improve cellular energy metabolism, enhance short-term memory and reduce mental fatigue. Especially during times of high stress and sleep deprivation.
Energy supply: The brain accounts for about 20% of our metabolism. Creatine helps to replenish cellular energy to maintain focus.
Memory and Processing: Studies show it can boost short-term memory, reasoning and processing speeds.
Stress resilience: It can help the brain cope with heavy mental workloads and acute stressors.
Mood: Emerging data shows it may help ease symptoms of depression and low mood.
Safety and Dosing: There has been minimal evidence showing risks involved with creatine supplementation. Some people do experience gastric issues, that go away when creatine is discontinued. Others may experience cramping, but that is likely due to dehydration. If you are hitting your daily water goals, it is negligible. Finally, some people do experience slight weight gain, but that is due to the cells holding water. It is a good trade off for better cellular function. If you have a history of kidney issues, you should consult your doctor prior to starting. From a fitness stand point, 5g per day, every day is good. There is no need for a "loading" phase as was originally promoted when it first became popular. That was likely a ploy by the supplement companies to sell more. For mental benefits, 10g per day seems to be the sweet spot. I do 5 in the morning and 5 more after my workouts. On non-gym days I do one in the AM and one in the PM.
Do you want help with supplements, peptides, GLP-1's or your diet?
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