How is Creatine helpful with Fitness?

Creatine is a widely researched supplement with several benefits for fitness. According to experts discussed by Andrew Huberman, these benefits include:

1. Muscle Performance and Strength: Creatine enhances muscle performance and strength by increasing phosphocreatine stores in muscle cells, which aids in high-intensity exercises. It is particularly effective in improving sprinting, running, and weightlifting performance 1 2.

2. Recovery and Fat Loss: Creatine is useful for recovery from muscle damage and can potentially aid in fat loss. This is likely because it allows for harder training and greater increases in lean muscle mass 3 4.

   Benefits of Creatine

   Andy Galpin

   Andrew Huberman

   Andy and Darren discuss the many benefits of Creatine, including improved muscle performance and strength, as well as potential cognitive benefits such as memory and executive function. While the research on its effects on neurodegenerative diseases is mixed, there are no known downsides to taking Creatine.

   

   Huberman Lab

   Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series

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3. Cognitive Benefits: Recent studies suggest that creatine may support cognitive functions, including memory, executive function, and possibly reduce symptoms of depression and anxiety. It seems to be particularly beneficial for brain function due to its role as a fuel source for neurons 1 4.

4. Bone Health: Creatine can improve bone mineral density, offering benefits beyond muscle and cognitive functions 5 6.

5. Hydration: Creatine can improve hydration by bringing more water into muscle cells, which indirectly supports strength and muscle mass increase 2.

For dosing, the typical recommendation is 3-5 grams of creatine monohydrate per day, adjusted based on body weight. Larger individuals may require up to 10-15 grams per day 2 7.

It’s important to note that while creatine is generally safe with minimal side effects, consulting with a healthcare provider is advisable before starting any supplementation regimen.