Creatine: Not Just for Bros
The brain-boosting, longevity-enhancing supplement that everyone should be taking (yes, even you)
Benefits
Mental
- Improved short term memory, intelligence, and reasoning
Physical
- Improved performance in high-intensity exercises
- ATP regeneration to enable more workload pre-fatigue
- Increased lean muscle mass
- Decreased workout recovery time, cramping, and strains
Aging
Taking creatine prior to age related muscle degradation enables the maintenance of long-term strength, muscle mass, and bone density, allowing for more physical activity and lower risk of injury later in life.
Risks
Gastrointestinal & Hydration
- Some users have experienced bloating, stomach cramps, and diarrhea (more common in the loading phase or when taking ongoing high doses)
- Water retention — this is temporary
Other
- Dizziness, excessive sweating and temporary fatigue have been reported by some users
- When stopping use of creatine some users experience decline of strength as body adapts
- Insufficient studies completed surrounding creatine's impact on safety as it relates to other ailments, diseases, disorders, etc.
Female Specifics
- Studies suggest that creatine supplementation can amplify antidepressant effects when treating depressive disorders
- Pre-menopausal — Increased strength, power, and anaerobic performance
- Post-menopausal — Enables maintenance of declining muscle and bone mass due to declining estrogen
- Menstrual — Supports muscle protein preservation
Dosing
Loading Phase
10–20g/day5–7 days
Maintenance
2–5g/dayOngoing
Mindset of the Week
Imagine you are 80 and you only get to remember 1 day, today.