Creatine is one of the most scientifically studied - and proven effective - supplements on the market. Despite all of the evidence to back it up, there are still a lot of misconceptions around it! Read on to find out the truth behind creatine supplementation, and why we recommend it as a staple to all of our customers!
What is it?
Creatine is a substance found naturally in muscle cells and shares many chemical similarities to amino acids. In fact, the body can produce creatine out of glycine and arginine. An individual’s natural levels of creatine are dependent upon various factors, including diet, exercise, muscle mass, hormonal levels, and supplementation.
What does it do?
The most common misconception about creatine is that it will make you bloated. Think about it this way - you know the way you feel after a massive, salty cheat meal? That’s called intracellular water retention, or water under the skin. It makes your hands and face puffy and might even give you an attractive little muffin top the day after you crush an entire pizza and 6-pack of beer.
Creatine does NOT do that. Instead, it increases your intramuscular water retention, or water stored in the muscle. By increasing the amount of water shuttled into the muscle cells, it can increase cell volumization which translates to greater strength and power. Water is also the body’s way of transporting nutrients, so an increase in water pushed into the muscle cells can increase the amount of nutrients to the muscle and aid in recovery.
In addition to the aforementioned benefits, creatine supplementation has also been proven to increase total skeletal muscle mass, improve protein synthesis, decrease muscular fatigue, increase endurance, improve brain function, and slow the progression of neurological diseases.
Who should take it?
We recommend that anyone looking to increase athletic performance supplement with 5-10g of Creatine everyday, from competitive bodybuilders to recreational lifters to marathon runners to Crossfitters, and everyone in between. While it does come in many forms, the most basic - and most studied and proven effective form - is Creatine Monohydrate. A single scoop of unflavored Creatine Monohydrate mixes well with both a pre- or post-workout shake.
What do we sell?
In the commodities section of your local Nutrition Corner, you can find a few different brands or Creatine, including different forms and flavors. Our best sellers are the unflavored Core Nutritionals Creatine Monohydrate and Promera Sports Con-cret, which comes in various flavors.