Dear Kosterina Family,
If you've been keeping up with our wellness journey, you know we've been all about maximizing our protein intake and hitting the gym hard for those gains (we’ve upped our resistance training efforts) thanks to Dr. Lyon's wisdom on longevity. So, since we love habit stacking, guess what's next on our radar? Creatine. Yeah, you heard it right – that magical powder or pill you probably remember the guys at the gym chugging back in high school. But here's the thing: Creatine isn't just for the dudes trying to bulk up anymore. Nope, it's a game-changer for everyone. Turns out, it's not just about getting strong; it's about boosting brainpower, increasing energy levels, keeping those bones strong, and even giving us that enviable glow.
Creatine isn't some new fad. It is one of the most studied nutritional supplements out there for efficacy and safety and it first gained popularity after the 1993 Barcelona Olympic Games when athletes said it improved their performance. Also, important to note, there are almost no downsides or adverse effects when properly taking the right dosage of creatine. So, why not jump on board with us as we add this powerhouse supplement to our daily routine? 💪✨
What is Creatine and What Does it Do?
Creatine is a molecule derived from three amino acids: arginine, glycine, and methionine - and serves as energy for muscle contractions by aiding in the production of adenosine triphosphate (ATP), a key energy molecule. Stored primarily in skeletal muscles as phosphocreatine, it helps delay ATP depletion during exercise, extending workout duration. Creatine is like a turbo boost for your muscles and can help with exercise performance. While the body naturally produces creatine, it is primarily sourced from animal protein in the diet. Foods rich in creatine include fish, red meat, milk, and chicken. However, supplementation is common due to the challenge of obtaining sufficient amounts solely from food.
Creatine is not just for muscle gains. Creatine is full of brain boosting powers too. Neurons carry out many processes that require energy and creatine will help supply energy to these neurons. Some preliminary research shows that it helps with short-term memory, boosts mood, and further research is being done on how it helps with cognitive decline. We recently checked out this episode of the The Genius Life that went deep into the mental benefits of creatine.
Overview of the Key Benefits of Creatine:
- Increased Strength: Creatine supplementation has been shown to improve strength and power output during resistance training, allowing individuals to lift heavier weights and perform more repetitions.
- Enhanced Muscle Growth: By increasing the availability of phosphocreatine in muscles, creatine helps to facilitate the production of adenosine triphosphate (ATP), the primary energy source for muscle contractions. This promotes greater muscle protein synthesis, leading to increased muscle mass over time.
- Improved Exercise Performance: Creatine supplementation has been linked to improvements in high-intensity exercise performance, such as sprinting and weightlifting. It can also reduce fatigue during prolonged bouts of exercise, enabling individuals to train harder and longer.
- Faster Recovery: Creatine may aid in the recovery process by replenishing ATP stores and reducing muscle damage and inflammation post-exercise. This can help athletes recover more quickly between training sessions and competitions.
- Blood Sugar Balance: Studies indicate that creatine can improve insulin sensitivity within skeletal muscle. Enhanced insulin sensitivity enables muscle cells to efficiently uptake and utilize glucose, thus assisting in maintaining stable blood sugar levels.
- Neuroprotective Effects: Research suggests that creatine may have neuroprotective properties, potentially benefiting brain health and cognitive function. It has been researched for its potential to improve conditions such as Parkinson's disease, traumatic brain injury, and age-related cognitive decline.
How to Incorporate Creatine Daily?
- Look for a clean creatine monohydrate powder (zero fillers or additives). We love this brand of Creatine
- Mix in water or your favorite smoothie
- Dosages can vary from person to person so check in with your primary care doctor however typically 3 - 5g per day is a great place to start
- Take 2 – 3 smaller does throughout the day to avoid water retention in the beginning
- Drink extra water when taking creatine
- Try to separate your morning coffee and creatine by at least a few hours so they don’t compete with each other
- Can be taken anytime – there is a theory that post exercise is the right timing but evidence has shown otherwise
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Be consistent if you want to see and feel real results. It can take about a month to saturate your tissues with creatine
At Kosterina, we believe that living a healthy & whole lifestyle sometimes means supplementing what our bodies can’t make enough of. We are excited to start reaping the amazing and surprising brain and body benefits of adding creatine to our diet. Will you be trying it too? If so, let us know how it’s going and how you are feeling!
Peace, Love, and EVOO,
Katina & The Kosterina Team
Stuff We're Into
Max Lugavere: The Genius Life Podcast
If you have been following us for a while, you know that we love Max Lugavere’s The Genius Life Podcast. Max is an engaging host welcoming a diversity of experts in the health & wellness field. From protein intake and beyond, we love this podcast for our longevity journeys!
Theragun Mini
Now that we are pairing our workouts with creatine, we also need to make sure that we are recovering effectively! We love this little theragun to relieve our post-workout muscle tension & speed recovery. Plus, it’s small and lightweight for on-the-go muscle relief.
Thorne Creatine
For anyone who needs a boost of creatine in their everyday diet, we love Thorne Creatine for its clean & effective formula. With only a single ingredient, this high-quality creatine can help with physical performance, cognitive ability, cellular energy, and more.
