Tag: creatine

  • FAQ: What supplements should I be taking?

    FAQ: What supplements should I be taking?

    You don’t need supplements. Flat out. You can accomplish all of your fitness goals with good nutrition and exercise. (If you’ve got some sort of health issues — talk to your doctor.)

    Supplements are called supplements for a reason. They’re intended to supplement something you’re lacking. That said, if you’re eating a healthy mix of foods including proteins, carbohydrates (+ greens and colorful veggies), and fats, then chances are you’re getting all of the nutrients (macro and micro) that your body needs to function optimally. In fact, if you’re a beginner, you should focus more efforts on figuring how how your body responses to food instead of what supplement or supplements to add into the mix. (Read: intuitive eating for lean muscle and how to start your own diet plan)

    Now, does this mean all supplements are bad or completely worthless? No, not necessarily.

    Here’s our general take on supplements:

    1. The dangerous or worthless junk

    You’ve probably heard this before, but it’s true. There are a lot of supplements out there that are probably downright dangerous. You have no idea what’s actually in them, even if the ingredients are listed on the bottle. Seriously, it’s not a very regulated business. Those wild and unbelievable scientific claims that seem too good to be true are probably biased in some way, shape, or form. Was that “independent research” actually independent? Any time a supplement is being sold super-hard as the greatest thing in the world — that’s a huge red flag.

    2. The toss ups

    There are some supplements that might help a little bit such as creatine, branch chain amino acids, beet juice, etc. (I’ve also personally experimented with astragalus extract and ZMA (zinc, magnesium, B6) for general performance. And vitamin C, echinacea, and various teas including black, green, and chamomile for immune system support.) Those types of supplements come from more raw, real things, you get them from food. Are they going to make a world of a difference in your life? Absolutely not. Could they help? Sure, a little bit. Could they do nothing at all? Yep, that’s possible too. And could they hurt you? Yes, that’s very possible as well. You never know how your body might react even to something that’s already in your body naturally. Think about it: people have food allergies. Same thing goes for supplements.

    3. The conveniently helpful basics

    Protein powder is conveniently helpful, and it’s basic. We all need protein and sometimes it’s hard to get enough down either because of time or because you just don’t want to eat pounds and pounds of meat or fish all day. The only thing to really watch out for with protein powder is any other random stuff companies sometimes like to throw in it. You don’t need (or want anything else). You just want protein. (And if you are allergic to something like whey, then there are plenty of vegan options available).

    To summarize, figure out your food situation first, get into a regular training routine, then you can look into supplements. (We pretty much just like protein with the exception for a couple others) However, you should probably talk to a nutritionist, dietician, and your doctor beforehand.

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  • What you actually need to know about creatine

    What you actually need to know about creatine

    Creatine is popular stuff. We started to really hear about it in the early-90s, along with the rumors: “it’s a steroid”, “it’s bad for your kidneys”, “it dehydrates you”, “it gives you acne”, the list goes on. That was fake news of the 1990s, but understandably, you never know with this kind of stuff, right?

    To save yourself time from getting lost down the internet rabbit hole searching for information about creatine, the following is a quick breakdown on what you actually need to know about it.

    What is creatine?

    Creatine is a naturally-occurring compound in the body. For the most part, it’s primarily found in our muscles. It’s also found in animals and fish. Commons ways to supplement with creatine are with concentrated powders or capsules.

    What does creatine do?

    The long story short is that creatine helps the body produce chemical energy called ATP. (That’s short for adenosine triphosphate). When we workout, our ATP stores get depleted and creatine helps to replenish them.

    Does creatine work?

    The long story short again: yes. Due to it’s popularity over the years, creatine is one of the most studied supplements. Research has shown that creatine, on average, can increase muscular strength by 8% and muscular endurance by 14%. Aside from it’s muscle-building effectiveness, it’s also been shown to have several other general health benefits that include boosting brain function and acting as an antioxidant.

    Is creatine safe?

    According to a position stand paper published by the International Society of Sports Nutrition, yes. Of the several studies compiled over the years, researchers are confident that creatine supplementation is safe in the short and long terms.

    What’s the best way to take creatine?

    If you’re going to take a creatine, go with monohydrate in powdered form. That version of creatine is the most studied. It’s unnecessary (and could be counterproductive) to use any other type.

    The best time to take creatine is after a workout along with carbohydrates. Even though it’s a performance supplement, it’s doesn’t work like the caffeine in coffee or a pre-workout product. To simplify: carbohydrates help deliver the creatine to our muscles.

    How much creatine should be taken?

    For most people, about 3-5 grams per day is appropriate. Some experts say “loading” creatine is a good idea to get the muscles “saturated” with it to immediately start having effects on training. The loading phase is typically 5 grams, 4 times per day for 5-7 days. The loading phase is not necessary, but without it there could be a delay on when you start to see the positive effects.

    So, what’s the general take on creatine?

    The research looks good and experts seem to be confident in it’s effectiveness and safety. However, there is no supplement in the universe that’s going to be a life-changer. Sure, it could help you along the way, but it’s the smart eating habits, good workouts, and generally healthier lifestyle habits that make the true difference.