If you're serious about improving your strength, building muscle, and even boosting cognitive function, creatine is a supplement you should consider. As a personal trainer in Brighton and Hove, I use creatine in my own training and often discuss its benefits with clients looking to maximise their training results. At Jason Isaacs Personal Training, I focus on evidence-based nutrition and training methods, and creatine is one of the most researched and effective supplements available.
What is Creatine?
Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish. It is stored in the muscles and used as a quick source of energy during high-intensity exercise. Supplementing with creatine increases your body’s stores, leading to enhanced performance and recovery.
Benefits of Creatine
1. Increased Strength and Power
Creatine enhances the body's ability to produce energy rapidly, making it ideal for weight training and high-intensity exercise. This allows you to lift heavier weights, perform more reps, and increase training volume—all of which are essential for strength gains.
2. Muscle Growth (Hypertrophy)
For those focused on hypertrophy, creatine helps by increasing muscle cell hydration, which contributes to cell volumisation and growth. Studies have shown that creatine supplementation leads to significant increases in lean muscle mass when combined with resistance training.
3. Improved Recovery and Reduced Fatigue
Creatine can help reduce muscle damage and inflammation, leading to faster recovery between sessions. This means you can train harder and more frequently without excessive soreness slowing you down.
4. Cognitive Benefits
Beyond its impact on physical performance, creatine has been shown to support brain function. It helps with energy production in brain cells, leading to improved memory, focus, and mental clarity. This can be particularly beneficial for individuals facing cognitive fatigue or high mental demands.
How to Use Creatine
Dosing
Most studies recommend taking 3-5g of creatine monohydrate daily. A loading phase of 20g per day (split into four doses) for the first five days can help saturate muscles quickly, but it is not essential. Simply taking 3-5g daily will still yield excellent results over time.
Timing
Creatine can be taken any time of day and does not have to be consumed directly before or after training.
Hydration
Hydration is important when taking creatine as your body pulls water to the muscles after exercise so if you are not hydrated properly creatine can't provide power to your muscles. Aim for 2 to 3+ litres of water per day.
Carbohydrates
Although you can take creatine on its own, it is thought that taking it with carbohydrates will help absorption and also prevent any possible stomach upset when taking creatine on an empty stomach.
Is Creatine Safe?
Yes! Creatine is one of the most researched supplements and has been proven safe for long-term use. It does not cause kidney damage in healthy individuals and is suitable for most people looking to enhance their fitness and cognitive performance.
Final Thoughts
Creatine is a must-have supplement for anyone serious about weight training, hypertrophy, and overall performance. Whether you’re looking to get stronger, build muscle, or enhance mental focus, creatine can be a game-changer.
At Jason Isaacs Personal Training, we help clients in Brighton and Hove achieve their fitness goals with expert training and nutritional guidance. If you're looking for a personal trainer in Brighton and Hove to help you get the most out of your workouts, get in touch today!
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