Creatine, a substance produced naturally by the body, has been a staple in fitness culture for decades. Once synonymous with “bro culture,” creatine is now shedding its old reputation and being recognized for its scientifically-backed benefits on both physical and cognitive health.
The discovery of top Olympic athletes using creatine at the Barcelona games in the early nineties marked the beginning of its popularity. Today, it’s considered one of the most researched supplements globally, with over 500 peer-reviewed publications evaluating its effects according to PubMed.
Research has shown that creatine can help reduce muscle damage, inflammation, and soreness after training. A 2021 review from the Journal of the International Society of Sports Nutrition noted these benefits, while promising research suggests potential cognitive benefits for memory loss and Alzheimer’s disease.
Jeremy Fernandes, a health coach with Precision Nutrition, notes that creatine is an easy benefit toward fitness goals, allowing individuals to do more high-intensity work and improve concentration. A 2019 study found that creatine can also assist in maintaining muscle mass as we age, decreasing the risk of falls.
The effects of creatine on women’s health are less studied, but research shows promise for premenopausal females and postmenopausal females. To use creatine, most commercial products come in a powder form that can be added to water or juice. The recommended daily dose is 3-5 grams, with a “loading” phase of 20 grams per day for the first week.
Compared to other supplements, creatine is affordable, with a five-gram dose costing between 35 and 70 cents. Despite its benefits, creatine often gets a bad rap due to its association with steroids. However, trainer and nutrition coach Megan Dancey suggests using creatine as part of a supplementation routine can aid in fitness goals and improve overall health.
As the scientific community continues to uncover creatine’s benefits, it’s clear that this supplement is more than just a fleeting trend. It’s a game-changer for those looking to optimize their physical and cognitive performance.
Source: https://www.theglobeandmail.com/life/health-and-fitness/article-benefits-of-creatine-extend-far-beyond-gym-bro-culture