How One Supplement Can Enhance Your Performance
Would you like to know a supplement on my top recommendation list for its benefits to most everyone?
Did you know that this supplement can . . .
- Increase work capacity in the gym
- Increase the amount of weight lifted
- May offer neuroprotective effects (aka brain health)
- May reduce the risk of brain damage after an impact
- Is very cheap now
- Has more than 369 peer reviewed studies on it?
Did you guess it?
I am pretty sure that you did.
Yep, it is creatine.
Creatine has been available as a sport supplement since the mid 90s. I would argue there is no other supplement or compound with as much study and data as creatine . . . ever.
It helps performance in the gym, and newer research in both humans and rats shows that it has neuroprotective effects (1-11).
This is not super new research, as Dr. Tarnopolsky (12) was suggesting creatine use in the elderly back in like 2000. That is almost pre-internet.
Let’s cut right to the point.
What is the best form?
The best form is creatine monohydrate (13). No other form has ever been shown to be superior to it. A couple forms may be similar, but nothing has ever beaten plain ole boring creatine monohydrate.
How much to take?
If you are looking for a performance benefit in the gym, a common dose is 5 grams per day for 30 days.
If you are looking for the neuro (brain) protective effects, you will need a much higher dose at around 15- 20 grams since you need to get brain levels up to par (7, 15).
For me personally, I will up my intake of creatine to 20 grams per day for 8 weeks before a kiteboarding trip in case I do a jump and take a header into the water. So far, so good…
When should I take it?
Timing does not matter much.
If you can avoid taking it pre-workout, that is a bit better (14). A study in 2013 by Dr. Antonio (14) showed that post training was better than pre-training. Or instead of around training time, you can also take it in the AM or PM.
Creatine monohydrate has both an amazing safety record and efficacy in research based on hundreds of studies, not just 2 studies published in the “Shady Sally’s Supplement Journal” done on 8 bored rats who never deadlifted a day in their lives..
The best form is creatine monohydrate taken at 5 grams per day post training for performance enhancement.
If you are looking for a potential neuroprotective effect, you may need 15-20 grams broken up in 3-4 doses of 5 grams.
My favorite supplement is plain ole creatine monohydrate.
Creatine is a no brainer! (or a better brainer!)
Mike T Nelson, CSCS, MSME, PhD, is a university instructor and owner of Extreme Human Performance, LLC. He’s been called in to share his methods with top government military agencies. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.
You can find more about him at www.miketnelson.com
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