Today, we see all the rave is on supplements as most are sold as quick-fix-solutions, which at Whealth, we know doesn’t exist. The power of lifestyle and daily habits is by far the most important and impactful to your health, hands down.

The saying “you cannot out-train a bad diet” has a lot of validity to it – and similarly, “you cannot out supplement a bad (lifestyle, diet), etc. If you are not dialed into your nutrition, no amount of supplements will override your food consumption, so start there first.

That being said, a big thing that I notice when I take my daily supplements is that it signals to me that I am in the practice of doing something healthy and further fuels other healthy decisions for the rest of the day. For instance, I work out fasted first thing in the morning, after which I have my post-workout shake with creatine, grass-fed whey protein, berries, and the day is off to a hot start.

 

The power of a healthy routine, consistency, and momentum is more impactful than any single supplement you will ever take... but what if you could have both? 

 

Creatine exists in our bodies naturally and helps fuel our muscles. Here are 5 things to know about creatine! (You know the drill, I am not a doctor, so this is not medical advice. Do your research too!)

 

1. Creatine monohydrate has been shown to improve power and strength

• Dozens of studies have shown that ALONG with a training regiment, creatine monohydrate can increase strength 12-20% and power 12-26%

I have personally noticed better strength with creatine, but hey, see for yourself

 

2. Creatine monohydrate has been shown to improve recovery, especially after endurance exercise

• Creatine supplementation can help reduce the damage done muscle fibers from intense workouts

 

3. Helps improve anaerobic capacity

• Supplementing with creatine accelerates the regeneration of ATP stores in the body; ATP is your body’s main source of energy

 

4. Brain health may be improved

• Creatine is an essential brain compound and some hypothesize that it increases cognitive function and aids in decreasing dizziness, depression, and headaches

 

5. Creatine is highly regarded as safe

• Take an appropriate dose and prioritize hydration

• Creatine is one of THE most popular natural supplements that athletes take

• It is one of the most well-studied supplements out there

• The claim that creatine is harmful to your kidneys currently has no scientific consensus of research backing it up

 

Side notes:

 

Some things you may notice about taking creatine: you may gain “weight” which is typically due to water retention, and not muscle mass. Some people report getting “bloated” but I personally have not dealt with that.

 

Standardized Dosages

 

I have seen anywhere from 3-10g/day as a “safe” amount. I take about 5-7g of creatine a day and am always cognizant of my hydration. At Whealth, we and our members shoot for .75-1 oz. of water/day/pound that you weigh. For instance, I weigh 195 lbs and I shoot for 170-200 oz. of water/ day!

 

As always do your own research. However, creatine may be one of the safest and low-hanging fruit supplements you can take to aid your health and lifestyle! Let me know if you have any questions! Are you taking creatine? What have you noticed?

 

-Cam at Whealth