Skip to main content

Supplements Can be overwhelming.

The world of supplements is so vast and under regulated that most people give up before they even start trying to educate themselves.  

Start with a simple concept: Supplements should “supplement” a solid diet of whole foods that support work and exercise.  

One of the  top pitfalls of the supplement industry is all the items that are created to replace actual food.  By avoiding this fallacy we can create a more healthy and sustainable diet that supports a long term healthy lifestyle.

Creatine is one of the most studied and accepted supplements on the market.  Below are a few of the questions that will help you understand the benefits of supplementing your diet and exercise with creatine.  

What is Creatine?

Creatine is used by the body to supply energy to cells, particularly muscle cells. This can help to improve physical performance, particularly during high-intensity activities such as weightlifting and sprinting. This is why it is very commonly used for CrossFit training. 

Creatine works with ATP (adenosine triphosphate) to help supply energy to cells in the body, particularly muscle cells. ATP is a nucleotide that acts as the primary source of energy for many cellular processes, including muscle contraction. When ATP is broken down, it releases a large amount of energy that the cell can use for various functions. Creatine helps to regenerate ATP, allowing the body to produce more energy and maintain physical performance for longer periods of time. This is why creatine is often used by athletes and bodybuilders to improve athletic performance.

Why is creatine beneficial?

Creatine is beneficial because it can increase muscle mass and strength, improve exercise performance, and provide other health benefits. It works by supplying the muscles with additional energy, which can help them work harder and longer. This can lead to increased muscle mass, improved strength, and better exercise performance. Additionally, creatine has been shown to improve brain function, reduce inflammation, and protect against brain injuries and diseases.

Should I take creatine?

Whether or not you should take creatine is a decision that should be made based on your individual needs and goals. Creatine can be an effective supplement for increasing muscle mass and strength, but it may not be right for everyone. It is always a good idea to talk to a healthcare provider or sports medicine specialist before starting any new supplement regimen. They can provide personalized advice and help you make an informed decision about whether creatine is right for you.

Would creatine help me for crossfit training?

Creatine may be able to help with CrossFit training by increasing muscle mass and strength, which can improve exercise performance. However, the effectiveness of creatine for CrossFit training will depend on a number of factors, including the individual’s current level of fitness and training experience, as well as their diet and other lifestyle factors. To determine whether creatine is right for you and your CrossFit training, it is best to talk to a healthcare provider or sports medicine specialist who can provide personalized advice. They can help you make an informed decision about whether creatine is right for you and your fitness goals.

How do I find high quality creatine?

To find high-quality creatine, you should look for a reputable brand that is transparent about their manufacturing processes and uses high-quality ingredients. Thorne is the brand we use and is the preferred partner of the CrossFit Community.  Many other brands provide similar high quality creatine.  It is also a good idea to look for creatine that is backed by scientific research and has been tested for purity and safety. You can often find this information on the product label or the manufacturer’s website. Additionally, you can ask your healthcare provider,  a sports medicine specialist or your trainer  for recommendations on high-quality creatine supplements. They may be able to provide guidance and advice on finding a product that is right for you

What does a good creatine regime look like?

A good creatine regime typically involves a loading phase followed by a maintenance phase. During the loading phase, which usually lasts for about a week, you take a higher dose of creatine to quickly saturate your muscles with the supplement. This is usually followed by a maintenance phase, during which you take a lower dose of creatine to keep your muscles saturated. A typical loading phase might involve taking 20-25 grams of creatine per day for 5-7 days, followed by a maintenance phase of 2-5 grams per day. It is important to follow the dosage instructions on the product label and to drink plenty of water when taking creatine. It is also a good idea to talk to a healthcare provider or sports medicine specialist before starting a creatine regime to ensure it is safe and effective for you.  Make sure your healthcare provider is up to date on scientific studies and knows what kind of training you are doing.  

Creatine is on the short list for highly beneficial supplements backed with decades of science and used universally in the sporting and fitness world.  This items above will help you to make an educated decision on how creatine could be useful to you in your training.