Thinking about creatine supplements for your workout? Here’s what you need to know

Creatine supplements have long been popular among athletes and bodybuilders for their ability to enhance muscle performance. However, recent research suggests that these supplements may also offer cognitive benefits, improving mental function and stress response. Darren Candow, a kinesiology professor at the University of Regina, has been taking creatine daily for over two decades and attests to its effectiveness in boosting muscle strength and combating fatigue.

Creatine is a naturally occurring compound in the body that helps provide energy to muscles and the brain. While it can be obtained through protein-rich foods like red meat and seafood, supplement form is also available. Candow recommends a daily dosage of two to five grams to increase musculoskeletal strength and performance. However, excessive intake can lead to gastrointestinal issues and may be linked to body dysmorphia in some individuals.

Research shows that creatine supplements can enhance muscle efficiency by reducing acidity in muscles, resulting in improved performance during high-intensity tasks like weight training. These supplements are particularly beneficial for athletes recovering from injuries, as they help maintain muscle mass during periods of reduced physical activity. Additionally, creatine may aid in preventing conditions like sarcopenia in older adults by promoting muscle strength and mass.

In terms of cognitive benefits, some studies suggest that creatine supplements could improve short-term memory and reasoning skills. They may be especially helpful for individuals under mental stress, such as those experiencing sleep deprivation or oxygen deficiency. While further research is needed to validate these findings, creatine shows promise in enhancing cognitive function.

When it comes to dosage, experts recommend starting with two to three grams of creatine per day and gradually increasing as needed. Creatine monohydrate is the preferred form, as it closely resembles the natural compound produced by the body. It is important to consult with a physician before beginning a creatine regimen, especially for those with underlying health conditions. Long-term effects of creatine supplementation beyond four to six months are still being studied.

Although creatine supplements are generally considered safe, there is growing evidence linking their use to muscle dysmorphia in some individuals. Young people who consume creatine may exhibit higher levels of body dysmorphia symptoms, such as dissatisfaction with muscle size and a desire for increased muscle mass. It is essential for individuals considering creatine or any other dietary supplement to prioritize a healthy diet and exercise routine, as supplements are not well regulated in Canada.

In conclusion, creatine supplements offer a range of benefits for muscle performance, cognitive function, and stress response. When used responsibly and in conjunction with a healthy lifestyle, creatine can be a valuable tool for athletes and individuals looking to enhance their physical and mental well-being.