What is it?

Creatine is an amino acid found primarily in your muscles and brain. Your body naturally produces it from other amino acids. It is also found in foods like meats, eggs, and fish. Creatine plays a vital role in your body’s production of cellular energy by helping to make ATP.  ATP is a molecule needed for intense exercise, longevity and for supplying the energy to Keep your heart pumping and your brain functioning.

Benefits of Creatine:

• Muscle Performance: Promotes increased endurance, power output, and work capacity of muscle.
• Lean Body Mass: Enhances strength and promotes lean body mass.
• Cognition: Supports cognitive function and a healthy body composition, especially in the aging population.
• Cellular Energy Production: Creatine helps the cells of the body more efficiently create energy, which in turn increases exercise capacity.
• Injury Prevention: Promotes a reduction in the frequency of dehydration, muscle cramps, and injuries to the muscles, bones, ligaments, tendons, and nerves.
• Nutritional Support for Athletes: People who have an increased dietary need for creatine, such as athletes, or for those who aren’t consuming enough creatine-containing foods in their normal diet 

How do I take it and what brands are best?

No need to load Creatine – Take 5 grams of Creatine Monohydrate EVERYDAY (even the days you don’t train)  It will take about a month for you to see a differance in performance but be patient. 

Stay Hydrated! Creatine helps to pull water into your muscle so you may need to increase your hydration a little based on your own Bio-feedback

The scale WILL go up – again, creatine brings water into the muscle and we have seen this increase weight up to 4 pounds over all.  Don’t freak out expect it and simple observe the data! Our bodies are AMAZING!!!

What to look for:

Be sure to check the ingredient label carefully. Look for products free of artificial flavors, sweeteners, colors, and fillers whenever possible. Sidenote: some supplements may contain added carbs or protein, which can help increase the retention of creatine.