Creatine Supplementation 101

Creatine is one of the most researched supplements in sports and fitness, praised for its ability to boost performance and aid recovery. Here's everything you need to know to use creatine effectively and safely:

When to Take Creatine

Timing is flexible. Some research suggests slight benefits to taking creatine post-workout, but the most important factor is consistency. Choose a time that works for you and stick with it—whether pre-workout, post-workout, or at another consistent daily interval.

How Much to Take

• Loading Phase (Optional): 20 grams daily (split into 4 doses of 5 grams each) for 5–7 days to saturate your muscles more quickly.

• Maintenance Phase: 3–5 grams per day is sufficient to maintain muscle creatine stores. You can skip the loading phase and start with 3–5 grams daily, but it may take longer to reach full saturation.

Best Form to Take

Creatine monohydrate is the gold standard. It is affordable, well-studied, and effective. Other forms, like micronized creatine or creatine hydrochloride, may reduce bloating or improve absorption but offer no major advantages over monohydrate.

Frequency of Use

Daily supplementation is ideal during high-intensity training periods. If you're in a maintenance phase or taking a break from intense training, you can reduce or pause supplementation.

Benefits

1. Increased Strength and Muscle Mass: Creatine improves the production of ATP, the energy source for high-intensity exercise, enhancing strength and endurance over time.

2. Improved Recovery: It helps replenish muscle glycogen and phosphocreatine stores, reducing fatigue and aiding recovery.

3. Cognitive Benefits: Some studies suggest creatine may support brain health, memory, and mental fatigue.

4. Injury Prevention and Rehab: Creatine may reduce the risk of injury and support recovery during rehabilitation.

Side Effects

Creatine is generally safe when used as directed. Common concerns, such as kidney damage, are unsubstantiated in healthy individuals. Possible mild effects include water retention, bloating, or digestive discomfort, especially during the loading phase. Staying hydrated can help mitigate these effects.

Key Tips for Use

• Purity Matters: Choose creatine monohydrate products tested by third-party organizations like NSF or Informed Choice to ensure quality and safety.

• Hydration: Adequate water intake is crucial when using creatine to prevent cramping and maximize its effectiveness.

• Not Year-Round: Creatine isn’t necessary 365 days a year. Tailor supplementation to your training cycles.

Creatine is a proven tool for improving performance and supporting overall health. Whether you’re an athlete or someone looking to gain muscle, it’s an excellent addition to your routine when used responsibly.

Sources:

• Cleveland Clinic (health.clevelandclinic.org)

• MyProtein (us.myprotein.com)

• Journal of the International Society of Sports Nutrition (jissn.biomedcentral.com)

• Examine.com

• National Institutes of Health (nih.gov)

Win The Day

Ugh, the post holiday hangover is real! But did you know that you can use this as a time to WIN and grow your mental fortitude?

If you have ever heard me talk about having a healthy lifestyle you have heard me talk about sustainability. If your fitness routine and diet are too hard to stick to then maybe it isn't the right thing for you long term. That’s why I think it's important to enjoy your holidays…within reason. If you allow yourself to enjoy some down time with family and friends, it's so much easier to stick to your fitness and diet routine. BUT sometimes we don't keep things as moderate as we should. Before you know it you are waking up to your alarm for your workout or to get up for work and really debating on hitting that snooze button. This is when you can get your first win!

Winning the day starts off with waking up when you planned to wake up. Don't start the day off by hitting snooze over and over until you end up sprint to get ready for work or even worse, end up late for work or your workout. If you start off the day late and rushed it will bleed over into one thing after another and could ruin your whole day. Let that small win set the tone for the rest of the day and the week.

Just like waking up late can ruin your day, it's all too easy to justify continuing the poor diet decision post holiday. You tell yourself "Well I was already off my nutrition for the week so what does it matter?" or "It's just one more day of drinking, I will get back on track tomorrow.", or "I have all of these leftovers, I can't just waste them.". Sound familiar? The best thing you can do it toss the junk food ASAP and get back on track NOW. Your body will thank you for it and so will your willpower because you are eliminating obstacles before they become an issue. Plus if you wake up and drink 12 oz of water it can help to make up for your lack of water intake and compensate for your increase in sodium. Just another easy win for the day!

Keep that momentum going by creating a list of the 3-5 most important things for you to get done for the day and execute on those things. Brain fog is real after eating and drinking junk for a day or two on top of having poor sleep for a few nights. This makes day 1 of the work week pretty tough when it comes to getting things done. Creating a list will help keep your mind focused on the tasks at hand and will put you in control of your day!

Take care of your body and it will take care of you. Make working out a non-negotiable part of your first day post holiday. Some of us will start the day and others will end the day with a workout and both are great. The key is just getting up and moving! This will help you to feel better, think more clearly, sleep more soundly, motivated you to eat more nutritious food, refocus on your goals, etc. So never skip your first workout, even if you aren't able to go at 100%, it will still be a win because you got up and got moving.

Winning your day can lead to you winning the next day, and the next day, and before you know it you have won your week. Keep winning your week and eventually you will create winning habits! These habits will make it so much easier to ENJOY your holidays and to crush the week after without falling off track and suffering through the whole next week trying to get your feet back under you. Use these tools as we come into the holiday season and share them with your friends and family so we can all win the day together!

Happy Tuesday and let's get a win today!

Stay RELENTLESS,

Josh