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#evidently i cant drink like im in my 20s anymore
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So, good news and bad news about that drinking game...
The good news is, we did it and had a ton of fun reading your confessions and messages! Thank you all so much for that experience!
The bad news is, I didn't notice my software had selected the wrong audio input for my voice. So I sound like I'm trapped in a fishbowl, and only about 50% of what I said is even intelligible. And shitty mics are so grating, I kind of doubt you guys wanna hear it even if I made an edit of the comprehensible bits. I'd consider releasing it anyway with subtitles, but it would probably be easier to just redo the whole thing at some point.
We've never tried anything like this before, so we're in our trial and error era here. But after learning from these mistakes, next time we'll be better prepared and have something to show for it.
Sorry to be the bearer of bad news, after all the hype and delays. But this is not the end of us trying new things with this blog. We intend to try this again at some point, and hopefully much more to keep you all entertained. Perhaps livestreams, contests, giveaways, and more. This is not just a confession blog, but a budding community... we hope!
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quodekash · 1 year
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OKAY it took me a few days but ive finally finished the second msp our skyy episode (i finished it two days ago lmao) and here are the thoughts i had while watching. good luck, this is gonna be a mess (and likely will need multiple parts as per usual) 
bro they werent kidding about multiverse of cuteness, that was on point 
“no weakness. i only find cuteness. hes so damn cute” IM FREAKING OBSESSED WITH THESE PARALLELS WHAT THE HELL 
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omg tinn is standing literally right there what the hell thats hilarious 
OMG THEYRE GONNA DO THE SCHOOL SLEEPOVER THINGY GHREBGHSB 
“ask him to join you for a late night walk, invite him to go swimming” bro i swear por’s watched the series for the original universe or smth bc he really knows everything 
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KAJORN 
MY BOY 
HELLO 
i love him 
YEEEEE JORN HUG DISTRACTIONNNNN 
he really just wants a hug 
he just wants others to be proud of him 🥺🥺 
man im so glad my msp hyperfixation is coming back bc ive desperately wanted to pull jorn apart and analyse him but i lost motivation to before i could so hopefully i finally will in the coming weeks 
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OMG DRUNK TINN I FORGOT THAT THIS PART WOULD HAPPEN 
(i would like to take a moment to point out sounds face in that screenshot. thank you that is all.) 
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PLS I LOVE HIM, HES SO PRECIOUS 
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OMG-- 
(i would like to take a moment to point out yo’s face in that screenshot. thank you that is all) 
the way tiw is standing there smiling sweetly and fidgeting with the hem of his shirt bc his boyfriend is in the room and is witnessing how stupid his friend group is so hes nervous but also he loves his boyfriend so much and cant keep his face out of a smile- im sorry i love them too much 
AND THE WAY POR SEES THE SITUATION ESCALATING AND HE MAKES A FACE AT TIW AND GESTURES TO THE BOTTLE AND TIW GRABS THE BOTTLE GBRDFHGBDRJHB 
the attention to detail is astounding 
i love them all so much 
“this is sake we add to the soup. tinn was worried you guys wouldnt believe it, so he took a little sip. just a tiny sip.” (im sorry i just have to point out the way he gestures the tiny sip- ghdgbhf its so sweet and tiny and I WANT TO HUG HIM AND PINCH HIS CHEEKS AND HGBREHB) 
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“come on. who would be stupid enough to believe that?? he could’ve just emptied the bottle. theres no need to drink it.” fiNALLY, someone with BRAIN CELLS 
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ah what a lovely frame 
(LOOK AT THE WAY FOURTH IS STANDING, ITS SO TINY, SO PRECIOUS, HE IS BABY) 
(no i dont care that he’s literally 20 centimetres taller than me, HE IS BABY) 
“let’s just disband” yo with the disbanding again 
i should make a list of how many times yo suggests disbanding 
ive made a list of pat and disbanding 
i need to rewatch the os2 episodes and also see if win still asks a lot of questions or if its sound this time, and whichever one it is, im gonna write down all of the questions like i did for win and im gonna analyse it 
wait hang on would yo being the disbanding guy affect potential for patjorn?? cos my main piece of evidence for them is the disbanding thing, but phat isnt the ‘we should disband’ guy anymore so.. ??? 
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wait hang on 
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WAIT HANG ON 
IS THIS WHAT I THINK IT IS 
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WAIT WHAT 
OH MY GOODNESS 
HOLY BAJOOLIES 
HOLY FREAKING IN THE NAME OF OUR LORD AND SAVIOUR OISHI ICE TEA WHAT THE ACTUAL HELL 
I SHIP PATJORN, BUT I NEVER THOUGHT THEYD ACTUALLY DO IT 
WHAT 
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awww 
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IM LITERALLY CRYING THIS IS TOO FREAKING SWEET 
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HEEEEEEEELP 
GUYS YOU DO REALISE WHAT THIS MEANS RIGHT??? 
lemme break it down without yelling 
all the ships in canon happen in this universe as well. all the characters still have their same personalities, and therefore (presumably) would still have the same feelings as they do in canon. 
and here, jorn says he plays the bad guy and pressures the music club so that theyre serious and then win hot wave and then can date. 
what this means is, in canon, pat still has his isaan accent. pat still does the little “oh” thing. jorn still plays the bad guy and pressures them a lot. 
the only differences: 1. pat has glasses, which honestly just feels like more reason for jorn to like phat (”the way his glasses frame his face and make his big round eyes look slightly larger”). 2. pat is constantly suggesting that they disband. 3. jorn seems to want the band to stop being a thing, rather than pressuring them to do better and practice harder, but that’s presumably because in the canon universe, its not really common knowledge that the band cant date until after hot wave, whereas in this universe the characters seem to know without needing to find out from an external source (which is probably for plot convenience for time’s sake, but shut up it works), so, chances are in canon jorn just isnt aware that there are other options and thinks they have to leave the band in order to date. 4. definitely other things i just cant think of them rn 
what im tryna say here is all the evidence points towards patjorn being possible in canon as well as this universe. i will break this down further in a future post but for now i need to get on with this commentary 
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HIS SMILE 
HIS HAPPY LITTLE SMILE 
HE MAKES ME SO HAPPY 
“from now on, we’ll help music club win hot wave, so i... i mean, so you, kajorn” lmao nice save buddy. real subtle there. 
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OMG POR’S GRIN 
HIS EVIL LITTLE GRIN 
EVEN PATJORN IS JUST GOOD NEWS FOR TIWPOR 
THIS ENTIRE THING- everything is just leading towards tiwpor. this has just become a tiwpor series 
and im so happy about it 
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HIS SMILE 
I LOVE IT WHEN HE SMILES 
HE DOESNT OFTEN SMILE 
HES SO HAPYYYYYY 
HE MAKES ME HAPPY 
GEIURKJBSG 
I LOVE HIM 
their “to the music club! yeah!!” IT MAKES ME SO HAPPY THEY MAKE ME SO HAPPY I LOVE THEM ALL SO MUCH 
THEY ARE RUNNING 
AND JORN IS WITH THEM 
JORN IS PART OF THEIR GROUP NOW 
HES PART OF THE SQUAD 
HOLY HELL 
THERE ARE TIMES WHERE I LIKE THIS UNIVERSE MORE THAN THE CANON UNIVERSE AND THIS IS ONE OF THOSE MANY MANY TIMES 
jeez i was expecting to dislike these episodes and im ending up enjoying it as much, if not more, than the actual series. how did this happen. 
it’s literally been two days since i finished the episode and started writing out the thoughts i had while watching and im only 8 and a half minutes through the episode. this may take a while. 
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yayyy tinngun 
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OMG SOUNDWIN 
“no way. i wont exhaust myself for nothing.” mood 
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lmao 
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omg taking advantage of the leg thing i love them so much (ft tiwpor in the background) 
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I LOVE HIM HES SO CARING I LOVE HIM SO SO MUCH 
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i love them 
i love them so much 
ive said it too much but its just so true 
i love them with all my soul 
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TIWPOR BEING BOYFRIENDSSSSS 
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guys i love them so much i love them so freaking much 
and their dainty little jog? UGH I LOVE THEM 
“nice shirt.” “i know, right? my boyfriend bought it for me. you should ask your boyfriend to buy one for you.” “im wearing what my boyfriend bought for me.” “no wonder it looks just as nice.” I LOVE THEM SO MUCHHHHHH 
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ALL OF THE SHIPS 
ALL OF THEM ARE GETTING SCREENTIME 
AND ITS LIKE ACTUAL SCREEN TIME NOT JUST TINY CRUMBS 
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IM SOBBING I LOVE THEM SO 
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oh 
oh no 
now yo is lonelyyyyy 
im sorry yoooo 
SOMEONE GET NOOK IN THE BUILDING, PLEASE, IM BEGGING YOU, YO NEEDS HAPPINESS 
THEYRE PHAT-ING HIM AND MAKING HIM SAD AND LONELY 
NOOK NOW, PLEASE AND THANK YOU 
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never fear, the oishi ice tea is here!! 
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we’ve got the oishi ice tea, you know what that means? 
it’s time for a cute gay moment!! 
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i smell a sponsorship. 
i also smell tinngun about to be cute and gay. 
the oishi ice tea is always the answer. 
(if you know exactly what posts of mine from the past im referencing here, you get a cookie and a high five bc damn. if you’re curious as to what i mean, merry christmas, merry christmas, and merry christmas) 
“it serves you right for bullying me. i deserve a good thing.” YES YOU DO, TINN, BEST BOI 
i ran out of images again (i suspect this will be another four-parter, perhaps five, who knows) 
(also a little note here, i put all my our skyy 2 commentary under the same tag and its always the first tag of the post, so if you tap/click on that one youll find the rest of my commentary on the episode (if you want to)) 
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hongism · 3 years
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caly pls answer, u always hav nice words to say TT. ive been in a slump n actually skipping my classes and not turning in work n its like the most important time of year: finals n NOW im slacking off??? i wish it made sense but ive never felt so bad before. each yr it gets worse and it SUCKS. i hate it here and i want to leave so bad but i keep slacking and j everything always stresses me out. i wish we didnt hav school n sh*t bc of the pandemic but yk.. i cant control it n it sucks. (1/2)
n i used to have sm aspirations n dreams but now everything j sucks. my friend and i were planning on big things for the future but i feel like i cant keep up w time and life anymore... pls send words of wisdom im :((( -naeun sorry im coming back like this but ahh i j rly wanted to hear what u would say :( ik u hav finals and r busy this week but ig i vented haha.. gl caly and how r u :( ahhhh
sweet darling naeun :(( i came as soon as i saw the notif about your ask and just couldn’t not answer :( i’ll be frank with you and admit that i do have been victim to that slump many times before, and i’ve skipped class, skipped work, neglected to study, so so many things. and i have done it during finals season before too. for me, the reason i did it is because i did not know what i wanted out of life. i thought i had these dreams and aspirations that would guide me and make things make sense, and i thought i had everything figured out, so i thought it wouldn’t matter if i slacked off a bit here and there. and now, you’re thrust into an even tougher position between the pandemic and the chaos of finals season. it’s very easy to feel as though you have control over nothing in this environment, but the reality is that you DO have control over lots of things. you have control over what you want to do in life, you have control over whether you can do an assignment or not, you have control over lots of little things. 
so even though it seems like the big things are just too big to be reasonable, remember that there are tons and tons of little things. there are small things you can look forward to like seeing the sunrise or watching the sunset and seeing the stars come up. you can look forward to where you will be in 5 years, 10 years, 20 years. where do you want to be? married? working? at home with a small garden and 3 cats? on the road looking for the next landmark? in charge of some company doing big business?
time feels inescapable and seems to roll on without us in these times. it’s easy to feel behind and pained by the thought of not being able to move fast enough or keep up. and it’s easy to get bogged down by the idea of being ‘dreamless’ or without aspirations but those things don’t define us and they can’t define us unless we let them. i went years without knowing what i wanted out of life, and i went years without knowing what my dreams truly were. i was looking too harshly at the small details in the bigger picture. i was trying to construct this perfect idea of a perfect future without taking a step back to see what else the world had to offer. dreams down always need to be intensely specific like ‘i will be a neurosurgeon at this specific hospital’. sometimes they can be as simple as ‘i want to bring joy to people’, and there are so so many things that that could lead to. just because you have hit a bump in the road doesn’t mean that all your tires are flat. 
think about the things that make you feel good, the things you enjoy, the conversations you’ve shared with people about your future, the dreams and aspirations you used to have and see where they line up. find the similarities and the common theme, and i guarantee it will lead to something that gives you a sense of peace and certainty. 
but most of all, keep your head up and keep fighting. nothing can bring you down if you set your mind to something. it’s easy to get caught up in the expectations you have for yourself, but sometimes you have to start with something as simple as ‘get out of bed at xx time’ or ‘drink x amount of water’ in order to start seeing these positive changes in your expectations for yourself and in your life. you are not alone in these feelings or in this fight. you are so capable and deserving of wonderful things, and good things will come to you for your efforts and hard work, even if they don’t seem evident right now. you have got this, i promise you that, and i’ll always be here to cheer you on and root for you when the going gets rough 💓💓
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bangtan-esque · 7 years
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Suspicious Partner Ep. 19-20
again, i just need some place to express my emotions as i watch these eps aksjdfnasdjfaf
-wait holy shizz so did hyun soo kill csi guy?? T_T  -DALFJSFJ OH GOSH THAT DISHWASHING SCENE IS SO CUTE SDLFKJASDF I KEEP REPLAYING IT OMG THOSE SMILES *_* -i comment too much on the rom-com side but i rly do like the thriller/mystery side too :))) -im starting to.. fall for eun hyuk… i didnt care much for him at first but he’s rly growing on me,,, like i bet he can totally get hyun soo to slip up or something -okay thats rly nice of jiwook to reassure bonghee like that :( she probs feels the guilt building up, so she rly needed that -wait fck i take that back hE’S ACTUALLY LYING FOR HER SAKE THIS BOI. okay this situation might break bonghee but.. she’s also strong :(( and she can just use this as a life lesson -okay im getting bad vibes,,, he’s gonna keep secrets from her isnt he :\ what is this mess, i cant even enjoy their lil flirting thing going on at the table. is it just me or im starting to see how forced/fake their interactions are RIP.. (maybe it’s just this one scene & maybe we’re getting spoiled with cute scenes too much that it doesn’t have the same effect as it did before) idk like before they looked totally natural and rly cute, but now it’s like i can recognize that they’re actors–not characters. dflakjfgaekew i hope this feeling goes away soon so i can enjoy them more :\ -so he been drinking that insomnia tea everyday ever since she gifted him it?? um did he buy more of that tea bc how could it be a 2-year+ supply -im so !¡ this is the first time im annoyed with jiwook.. how you gonna minimize the shock by keeping secrets from her?? dfjaedflkajwe -im just so :\ about the situation rn bc thus far, bonghee and jiwook have been great at communication so :\ okay its not like they rly found any evidence yet but- -okay im gonna focus my heart on eun hyuk… (seems like this is the writer’s intention anyway) -aw my poor bby eun hyuk rly does look like he needs some help with his case tho bc he has all these conflicting values -imma need a compilation of all of jiwook’s headshakes  -jibong couple back at it again with the squeaky couch but dsalfjiea i dont rly ~feel~ anything anymore with bonghee and jiwook’s interactions :| it just all feels fake T_T i blame this on the moment when BH asked if he was telling the truth and JW’s internal thoughts reveal that he’s actually lying -lol BH sorta brushed off that head pat. i feel satisfied :)) -y’all i think i just pinpointed the exact reason why i feel betrayed by jiwook… IT’S BECAUSE OF HIS DECEIVING EYES AND SMILES ! LIKE WHEN HE’S TRYNA PROVOKE HYUN SOO AND HE’S ALL SMILEY AND STUFF LIKE FCK WOW NICE ACTING JIWOOK–JIWOOK, NOT JI CHANG WOOK -all im saying is, just how genuine are his lovey dovey eyes for BH? lololol im too invested gtgtgtgtgtgtg -once again these jibong scenes are getting extra 🙃🙃 @ writer, less is more! -oooh okay so if the son killed his dad, then it totally makes sense that the mom wants to plead guilty for the murder -im rly loving eun hyuk 
-”kids need to fight to grow up” .. i need bonghee and jiwook to fight and not just some petty argument, but like the one in the park scene -okay that jibong moment at eun hyuk’s trial was good–not too cringey -hmm.. what is bonghee up to… her unique insights/observances will do the case good right? -this is good, im starting to like this more: JW talking about how his lady is dirty dalkjfdalkejfa -afkjeljw she rly did go out to investigate with her hair all crazy like that im- -okay last ep i was rly not liking JW’s smile, but in this scene im welcoming it bc i can imagine this: “wow she looks all crazy but her brain is pretty” -OKAY IM BACK ON BOARD WITH THIS SHIP FCK YES LSJFAELAWKJ that natural hug and bonghee knowing all too well about JW’s excuses for skinship :))) i love when ppl are rly aware/observant -ah yes, the “dirty, but pretty” line is back🤗 -okay now im imagining what jiwook’s backhugs are like :))))) -kwon nara is so pretty, tbh im starting to feel teensy-bit sorry for her, like 0.3% -wait BH only just found out that it was her frenemy who was at the hotel with her ex-bf? -okay i saw that elevator scene from the pre-release and thought it aight :) at least im not cringing anymore -oooh is it meeting time with the mothers? -UM WHAT? IS THIS A PLOT TWIST???? his mom died?? is that why he’s not that close to the lady who owns papa johns -dang jiwook back at it again with dem acting skills …and lies -im glad the hyun soo confronted jiwook about this. and oooh dang, did he just basically use BH to threaten JW? -gdi im starting to get irritated again w/ jiwook 🙃 -okay i cant be mad at him in this moment since he’s talking about his deceased family :( -also, that kid actor has the same pout as JW, nice nice -aw so we see that the old guy (byun?) is his 2nd mother’s husband -um wat whats with the music, they cant throw in a kiss like this on me   ………… okay good,phew -jiwook lying in bED wow finally a proper place.. also they got me smiling again :))) -oh fckkkkk what is this, BH’s dad had a hand in JW’s parents’ murder??
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jpy693en-blog · 5 years
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How much is car insurance a month?
How much is car insurance a month?
I am a female 21 yrs old that lives in Buffalo,ny. I wanna know how much per month will I have to pay for car insurance and if anyone suggests any car insurance companies for me.
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SOURCES:
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kf14wxbw-blog · 5 years
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Access to a life insurance policy?
Access to a life insurance policy?
Can you get access to a life insurance policy your parents opened for you as a child? Are there penalties for closing it or can you get ahold of the money for my own use?
BEST ANSWER: Try this site where you can compare free quotes :car4insure.xyz
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johnclapperne · 5 years
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“What Is Creatine? How to Start Supplementing with Creatine”
Most supplements in the fitness world are a complete waste of money.
Some supplements aren’t even absorbed well, making for some expensive urine![1]
Others, like “weight loss pills,” can actually be outright dangerous.[2]
However, there are a few supplements which could be an exception to this rule.
And one of those supplements is creatine.
Creatine is one of the most popular and tested fitness supplements on the market.
Technically, it’s an amino acid derivative, but you don’t really need to know that.
That is, unless you are a chemist.
We get loads of questions here at Nerd Fitness on using creatine correctly, so today I’ll jump right in and give you the low down.
We’ll discuss everything you need to know about this supplement:
What exactly is creatine?
If you were to take creatine, how much should you use?
What time of day is best for taking creatine?
What are some of the best creatine supplements on the market?
Let’s go!
WHAT IS CREATINE?
Creatine is a naturally occurring substance found in muscle tissue.
Right now you have creatine, specifically creatine phosphate, in your body. All vertebrate animals do.  
Yes, even corgis.
Think of creatine as an energy reserve your body taps into when it needs a boost. Or like, an extra energy tank in Metroid or Mega Man.
Our bodies naturally produce creatine in our liver, pancreas, and kidneys.
We also obtain it from certain foods, because all vertebrate animals contain creatine in their muscles.
So if you eat meat, you are getting extra creatine in your diet. Red meat in particular (beef, lamb bison), has the highest levels of dietary creatine.
(Don’t eat meat? Cool. Read our plant-based guide.)
Outside of diet, people often supplement with creatine. It’s one of the more popular supplements taken, and in fact, is THE most popular supplement taken amongst college athletes.[3]
The reason people supplement with creatine: the more creatine you consume – whether through nutrition or supplementation – the more will be found in your muscles.
Why should you care? What does creatine do, exactly?
WHAT DOES CREATINE DO?
Science time! To discuss supplementing creatine with any justice, we need to talk about ATP.
All cells rely on adenosine triphosphate (ATP) for energy. It’s our body’s energy currency.
Sort of like “Mana” in World of Warcraft or Magic: The Gathering, ATP is a fuel tank for doing awesome things like running, doing pull-ups, or summoning lighting.
But much like “Mana,” ATP can be replenished only so quickly by your body. With intense enough exercise, you’ll use more ATP than your body can produce. Which means you’ll run out.
It’s why people can only sprint at 100% maximum effort for a short amount of time. You just plain run out of juice, or ATP.
And depending on how you are exercising, your body will replenish its ATP through one of three ways:
Less than 10 seconds, for exercises like short sprints or heavy lifting, ATP is replenished with creatine phosphate stored in muscle tissue.
30 seconds to 2 minutes, for activities like swimming a few laps, ATP is replenished with glycogen found in your muscles.
Greater than 2 minutes, ATP is replenished with oxygen and glucose. You can think of endurance activities for this stage.
I get it, there’s a LOT more to it than that (The three systems often blend into each other, so it’s not so clear cut).[4]
Why I bring all of this up: your body can quickly convert creatine to ATP (in seconds).
This means the more creatine you have stored in your muscles, the longer you can utilize the phosphagen system – short and intense energy – to produce ATP.
It’s math: the more creatine you consume, the more will be found in your muscles. The more creatine you have in your muscles, the longer you should be able to sprint at max effort (or lift heavy, etc.).
Granted, there’s a point where your muscles become saturated with creatine and your body can’t hold anymore.
We’ll talk about dosage and absorption rates shortly. But first…
WHAT ARE THE BENEFITS OF CREATINE?
There is good evidence to suggest that creatine supplementation does, in fact, allow for longer periods of intense exercise by helping to produce more ATP. [5]
One such study found that supplementing with creatine for 28 days allowed users to increase their bike sprint by 15% and bench press performance by 6%.[6]
This is generally why people supplement with creatine. If you can produce more energy for more intense exercises, you can workout harder.
Instead of stopping at 10 reps because of exhaustion, perhaps you can squeeze out that 11th rep if you are storing more creatine. Or instead of slowing down your sprint at 10 seconds, you keep going until 12.
If you’re looking to improve physically, being able to achieve one more rep or just a few more seconds of a sprint can be critical.
Creatine has a boatload of other benefits too:
Cell signaling. Creatine has been shown to increase satellite cell signaling, which helps your body communicate its “needs” better. I personally picture a little cell crying out “help me, I’m broken” when thinking about cell signaling. However, improvements in cell communication can have an impact on muscle repair and growth.[7]
Cellular hydration. Creatine helps your muscles retain water, which helps them work more efficiently.[8] Hydrated muscles perform better than dehydrated muscles, so creatine as a performance enhancer seems appropriate.
Muscle growth. Creatine supplementation has been shown to increase the hormone IGF-1, which is needed for muscle growth.[9] In fact, the International Society and Sports Nutrition states “Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”[10]
Don’t get thrown off by the “creatine monohydrate.” We’ll talk about types of creatine shortly. Just know that creatine has been shown to aid in muscle growth.
Brain health. While not technically a muscle, your brain stores creatine. Can more stored creatine help with brain health?
There is research and evidence that suggests some conditions like Alzheimer’s, Parkinson’s, and epilepsy can all be helped by supplementing with creatine.[11] A creatine supplement might also help with memory and cognition in the elderly.[12]
Also, I have to highlight this study linking creatine supplementation with working memory and intelligence.[13] This makes sense because your brain also uses ATP, which remember, creatine helps produce.[14]
All of these studies are going to lead to a natural question…
SHOULD I SUPPLEMENT WITH CREATINE? IS TAKING CREATINE SAFE?
The use of creatine has been “extensively studied,” which makes my job of recommending it easy.[15]
The International Society of Sports Nutrition analyzed over 500 studies on creatine usage and concluded: “There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”  
However, we should acknowledge there is anecdotal evidence that taking creatine can cause kidney damage, dehydration, diarrhea, and an upset stomach.[16]
Kidney damage would be the most serious of these, let’s talk about that specifically for a moment.
Again, no study has been able to verify the claim of organ damage, and kidney function with creatine supplementation has been looked at specifically.[17]
However, if you have a history of kidney problems, it might be a good idea to talk to a doctor before you start supplementing with creatine. Better safe than sorry.
The other concern would be dehydration and diarrhea, which actually might have an easy cause and solution.
I mentioned earlier that taking creatine can help with muscle hydration. Because your muscles are holding onto more water, this leaves less water for other places. So if you start taking creatine, you should also increase your water intake!
Shoot for 16-18 ounces of water (a half liter) for every 5 grams of creatine you take. We’ll devote an entire section to dosage in just a moment.
It should also be noted, that being dehydrated puts extra stress on your kidneys. It can also cause diarrhea.
Drink water.
HOW TO TRAIN ON CREATINE
The reason creatine is so popular is because of its impact on athletic performance.
For you to receive most the benefits of supplementing creatine, you’ll need to work out. The creatine won’t lift that barbell for you.
The interesting thing about creatine: nearly any type of physical performance has been linked to improvement when combined with creatine supplementation:
Strength training. If you’re looking to grow strong, you need to lift heavy. Taking creatine has been shown to increase muscle strength.[18] In other words, taking creatine can help you lift slightly heavier or slightly more. If you do this consistently, you could start to achieve gains faster than you would without creatine supplementation.
This is the number one reason people take creatine.
Endurance. Despite creatine’s popularity for strength training, it can also be used as a tool for endurance athletes. That’s because creatine has been shown to increase glycogen stores.[19] If you remember our example from earlier on different metabolic ways to replenish ATP, you’ll recall that glycogen is a medium to long term energy source.
Meaning the more glycogen you have, the longer you can run. If you’re looking into improving an endurance sport, creatine might be worth checking out.
Recovery. Creatine has been shown to help reduce inflammation and muscle soreness.[20] Shorter recovery times, means you can get back to training sooner. More gym time can equal a stronger you.
No one likes being overtly sore. Creatine may help a little here.
When you start to learn more about creatine, it makes sense why so many athletes take this supplement.
However, I do need to mention that a majority of the benefits of creatine supplementation kick in with the conjunction of a regular exercise practice.
Supplements must be combined with a good solid workout! You don’t get big muscles or faster speeds from only protein and creatine.
They need to be combined with a proper training program!
If you’re not quite sure how to get going, I’ve got a few resources for you.
The first is our Beginner Bodyweight Workout.
It’s a circuit – where you quickly go from one exercise to the next – that you can start doing tonight in your living room or basement or spaceship. It’s one of our most popular routines here at Nerd Fitness, and it’s something you can do from your own home. No gym required.
If you want someone to help guide you – and hold you accountable – we can help with that too! We have an uber-popular 1-on-1 Online Coaching program where we work with busy people just like you to complete life overhauls. We can help you start strength training, offer nutrition recommendations, or provide you with accountability and structure to start working out from home. No matter where you need to go on your fitness journey, we can help guide you there.
If you want to learn if we are a good fit for each other, click on the big box below:
COMMON MISTAKES WHEN TAKING CREATINE
So far this article has more or less come out as an advertisement for creatine supplementation.
While there are a lot of great benefits of creatine, and not much in the way of studies showing harm, we need to talk about one potential downside.
Bloating.
Since creatine helps you retain water, you might feel a little bloated after taking it. Granted, hydrated cells perform better. But it can still be uncomfortable and cosmetically unappealing to hold onto a bunch of water.
The dosage and timing of taking creatine might be a factor, which we’ll talk about soon.
However, if bloating continues to the point that it’s interfering with your life, stop supplementing with creatine.
Speaking of creatine challenges, there’s also the fear that taking too much creatine could upset your stomach.[21]
We’ll get to proper dosage of creatine in just a moment, which might solve this.
It should be noted, that certain types of creatine are sold as “anti-bloating” and “easy on the stomach.”
Let’s talk about types and brands of creatine right now, by looking into these claims.
WHAT IS THE BEST CREATINE TO TAKE?
Creatine actually exists in multiple forms. We’ll go over each one briefly, plus give our recommendation on which type to take.
We’ll then leave you with a brand or two to try out.
First, some different types of creatine:
Creatine Monohydrate is the most common, and thus the most studied form of creatine.
It’s essentially a creatine molecule and a water molecule combined.
This would be the form of creatine we recommend. When we discuss the benefits and safety of creatine, we mean creatine monohydrate, because it’s the form that ends up being used in research.[22]
If there is a downside to creatine monohydrate, it would be that your body might have trouble absorbing all of it.[23] Which means you can pee a lot of it out. When people sell other types of creatine, they’ll generally claim their version has a better absorption rate.
Creatine Ethyl Ester is thought to be absorbed into the body easier than creatine monohydrate. There may be some evidence this is true.[24]
However, when it comes to body composition, creatine monohydrate still looks to be superior.[25]
Creatine Hydrochloride is another form of creatine that is touted as being absorbed easier than creatine monohydrate. You’ll also see claims that it won’t make you bloated.
Early evidence may back some of the claims of better absorption rates, but I would hold off on this form of creatine until more studies are done on its safety.[26]
Buffered creatine attempts to solve the stomach issues that are anecdotally reported as a side effect of creatine consumption. This form of creatine is mixed with an alkaline powder, with attempts to make it easier to digest. So far studies on the results of these benefits are mixed.[27]
Again, for now, I’d avoid buffered creatine until the research concludes its safety.
Hopefully, I convinced you to stick with creatine monohydrate. Again, it’s the most tested version of creatine there is, which makes it the most recommended.[28]
Want some recommendations on brands?
The brand of creatine monohydrate I personally take: Bulk Supplements.
dotFIT is another good brand for you to check out. MyProtein also carries a good choice. Both of those are creatine monohydrate options.
If you are going to take creatine, take creatine monohydrate. Which leads to the next question…
HOW MUCH CREATINE SHOULD I TAKE?
The question “How much creatine should I take?” will lead us to the topic of creatine loading.
The theory on creatine loading goes like this: at first, you’ll want to take more creatine so your..
https://ift.tt/2E6SSMj
0 notes
albertcaldwellne · 5 years
Text
“What Is Creatine? How to Start Supplementing with Creatine”
Most supplements in the fitness world are a complete waste of money.
Some supplements aren’t even absorbed well, making for some expensive urine![1]
Others, like “weight loss pills,” can actually be outright dangerous.[2]
However, there are a few supplements which could be an exception to this rule.
And one of those supplements is creatine.
Creatine is one of the most popular and tested fitness supplements on the market.
Technically, it’s an amino acid derivative, but you don’t really need to know that.
That is, unless you are a chemist.
We get loads of questions here at Nerd Fitness on using creatine correctly, so today I’ll jump right in and give you the low down.
We’ll discuss everything you need to know about this supplement:
What exactly is creatine?
If you were to take creatine, how much should you use?
What time of day is best for taking creatine?
What are some of the best creatine supplements on the market?
Let’s go!
WHAT IS CREATINE?
Creatine is a naturally occurring substance found in muscle tissue.
Right now you have creatine, specifically creatine phosphate, in your body. All vertebrate animals do.  
Yes, even corgis.
Think of creatine as an energy reserve your body taps into when it needs a boost. Or like, an extra energy tank in Metroid or Mega Man.
Our bodies naturally produce creatine in our liver, pancreas, and kidneys.
We also obtain it from certain foods, because all vertebrate animals contain creatine in their muscles.
So if you eat meat, you are getting extra creatine in your diet. Red meat in particular (beef, lamb bison), has the highest levels of dietary creatine.
(Don’t eat meat? Cool. Read our plant-based guide.)
Outside of diet, people often supplement with creatine. It’s one of the more popular supplements taken, and in fact, is THE most popular supplement taken amongst college athletes.[3]
The reason people supplement with creatine: the more creatine you consume – whether through nutrition or supplementation – the more will be found in your muscles.
Why should you care? What does creatine do, exactly?
WHAT DOES CREATINE DO?
Science time! To discuss supplementing creatine with any justice, we need to talk about ATP.
All cells rely on adenosine triphosphate (ATP) for energy. It’s our body’s energy currency.
Sort of like “Mana” in World of Warcraft or Magic: The Gathering, ATP is a fuel tank for doing awesome things like running, doing pull-ups, or summoning lighting.
But much like “Mana,” ATP can be replenished only so quickly by your body. With intense enough exercise, you’ll use more ATP than your body can produce. Which means you’ll run out.
It’s why people can only sprint at 100% maximum effort for a short amount of time. You just plain run out of juice, or ATP.
And depending on how you are exercising, your body will replenish its ATP through one of three ways:
Less than 10 seconds, for exercises like short sprints or heavy lifting, ATP is replenished with creatine phosphate stored in muscle tissue.
30 seconds to 2 minutes, for activities like swimming a few laps, ATP is replenished with glycogen found in your muscles.
Greater than 2 minutes, ATP is replenished with oxygen and glucose. You can think of endurance activities for this stage.
I get it, there’s a LOT more to it than that (The three systems often blend into each other, so it’s not so clear cut).[4]
Why I bring all of this up: your body can quickly convert creatine to ATP (in seconds).
This means the more creatine you have stored in your muscles, the longer you can utilize the phosphagen system – short and intense energy – to produce ATP.
It’s math: the more creatine you consume, the more will be found in your muscles. The more creatine you have in your muscles, the longer you should be able to sprint at max effort (or lift heavy, etc.).
Granted, there’s a point where your muscles become saturated with creatine and your body can’t hold anymore.
We’ll talk about dosage and absorption rates shortly. But first…
WHAT ARE THE BENEFITS OF CREATINE?
There is good evidence to suggest that creatine supplementation does, in fact, allow for longer periods of intense exercise by helping to produce more ATP. [5]
One such study found that supplementing with creatine for 28 days allowed users to increase their bike sprint by 15% and bench press performance by 6%.[6]
This is generally why people supplement with creatine. If you can produce more energy for more intense exercises, you can workout harder.
Instead of stopping at 10 reps because of exhaustion, perhaps you can squeeze out that 11th rep if you are storing more creatine. Or instead of slowing down your sprint at 10 seconds, you keep going until 12.
If you’re looking to improve physically, being able to achieve one more rep or just a few more seconds of a sprint can be critical.
Creatine has a boatload of other benefits too:
Cell signaling. Creatine has been shown to increase satellite cell signaling, which helps your body communicate its “needs” better. I personally picture a little cell crying out “help me, I’m broken” when thinking about cell signaling. However, improvements in cell communication can have an impact on muscle repair and growth.[7]
Cellular hydration. Creatine helps your muscles retain water, which helps them work more efficiently.[8] Hydrated muscles perform better than dehydrated muscles, so creatine as a performance enhancer seems appropriate.
Muscle growth. Creatine supplementation has been shown to increase the hormone IGF-1, which is needed for muscle growth.[9] In fact, the International Society and Sports Nutrition states “Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”[10]
Don’t get thrown off by the “creatine monohydrate.” We’ll talk about types of creatine shortly. Just know that creatine has been shown to aid in muscle growth.
Brain health. While not technically a muscle, your brain stores creatine. Can more stored creatine help with brain health?
There is research and evidence that suggests some conditions like Alzheimer’s, Parkinson’s, and epilepsy can all be helped by supplementing with creatine.[11] A creatine supplement might also help with memory and cognition in the elderly.[12]
Also, I have to highlight this study linking creatine supplementation with working memory and intelligence.[13] This makes sense because your brain also uses ATP, which remember, creatine helps produce.[14]
All of these studies are going to lead to a natural question…
SHOULD I SUPPLEMENT WITH CREATINE? IS TAKING CREATINE SAFE?
The use of creatine has been “extensively studied,” which makes my job of recommending it easy.[15]
The International Society of Sports Nutrition analyzed over 500 studies on creatine usage and concluded: “There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”  
However, we should acknowledge there is anecdotal evidence that taking creatine can cause kidney damage, dehydration, diarrhea, and an upset stomach.[16]
Kidney damage would be the most serious of these, let’s talk about that specifically for a moment.
Again, no study has been able to verify the claim of organ damage, and kidney function with creatine supplementation has been looked at specifically.[17]
However, if you have a history of kidney problems, it might be a good idea to talk to a doctor before you start supplementing with creatine. Better safe than sorry.
The other concern would be dehydration and diarrhea, which actually might have an easy cause and solution.
I mentioned earlier that taking creatine can help with muscle hydration. Because your muscles are holding onto more water, this leaves less water for other places. So if you start taking creatine, you should also increase your water intake!
Shoot for 16-18 ounces of water (a half liter) for every 5 grams of creatine you take. We’ll devote an entire section to dosage in just a moment.
It should also be noted, that being dehydrated puts extra stress on your kidneys. It can also cause diarrhea.
Drink water.
HOW TO TRAIN ON CREATINE
The reason creatine is so popular is because of its impact on athletic performance.
For you to receive most the benefits of supplementing creatine, you’ll need to work out. The creatine won’t lift that barbell for you.
The interesting thing about creatine: nearly any type of physical performance has been linked to improvement when combined with creatine supplementation:
Strength training. If you’re looking to grow strong, you need to lift heavy. Taking creatine has been shown to increase muscle strength.[18] In other words, taking creatine can help you lift slightly heavier or slightly more. If you do this consistently, you could start to achieve gains faster than you would without creatine supplementation.
This is the number one reason people take creatine.
Endurance. Despite creatine’s popularity for strength training, it can also be used as a tool for endurance athletes. That’s because creatine has been shown to increase glycogen stores.[19] If you remember our example from earlier on different metabolic ways to replenish ATP, you’ll recall that glycogen is a medium to long term energy source.
Meaning the more glycogen you have, the longer you can run. If you’re looking into improving an endurance sport, creatine might be worth checking out.
Recovery. Creatine has been shown to help reduce inflammation and muscle soreness.[20] Shorter recovery times, means you can get back to training sooner. More gym time can equal a stronger you.
No one likes being overtly sore. Creatine may help a little here.
When you start to learn more about creatine, it makes sense why so many athletes take this supplement.
However, I do need to mention that a majority of the benefits of creatine supplementation kick in with the conjunction of a regular exercise practice.
Supplements must be combined with a good solid workout! You don’t get big muscles or faster speeds from only protein and creatine.
They need to be combined with a proper training program!
If you’re not quite sure how to get going, I’ve got a few resources for you.
The first is our Beginner Bodyweight Workout.
It’s a circuit – where you quickly go from one exercise to the next – that you can start doing tonight in your living room or basement or spaceship. It’s one of our most popular routines here at Nerd Fitness, and it’s something you can do from your own home. No gym required.
If you want someone to help guide you – and hold you accountable – we can help with that too! We have an uber-popular 1-on-1 Online Coaching program where we work with busy people just like you to complete life overhauls. We can help you start strength training, offer nutrition recommendations, or provide you with accountability and structure to start working out from home. No matter where you need to go on your fitness journey, we can help guide you there.
If you want to learn if we are a good fit for each other, click on the big box below:
COMMON MISTAKES WHEN TAKING CREATINE
So far this article has more or less come out as an advertisement for creatine supplementation.
While there are a lot of great benefits of creatine, and not much in the way of studies showing harm, we need to talk about one potential downside.
Bloating.
Since creatine helps you retain water, you might feel a little bloated after taking it. Granted, hydrated cells perform better. But it can still be uncomfortable and cosmetically unappealing to hold onto a bunch of water.
The dosage and timing of taking creatine might be a factor, which we’ll talk about soon.
However, if bloating continues to the point that it’s interfering with your life, stop supplementing with creatine.
Speaking of creatine challenges, there’s also the fear that taking too much creatine could upset your stomach.[21]
We’ll get to proper dosage of creatine in just a moment, which might solve this.
It should be noted, that certain types of creatine are sold as “anti-bloating” and “easy on the stomach.”
Let’s talk about types and brands of creatine right now, by looking into these claims.
WHAT IS THE BEST CREATINE TO TAKE?
Creatine actually exists in multiple forms. We’ll go over each one briefly, plus give our recommendation on which type to take.
We’ll then leave you with a brand or two to try out.
First, some different types of creatine:
Creatine Monohydrate is the most common, and thus the most studied form of creatine.
It’s essentially a creatine molecule and a water molecule combined.
This would be the form of creatine we recommend. When we discuss the benefits and safety of creatine, we mean creatine monohydrate, because it’s the form that ends up being used in research.[22]
If there is a downside to creatine monohydrate, it would be that your body might have trouble absorbing all of it.[23] Which means you can pee a lot of it out. When people sell other types of creatine, they’ll generally claim their version has a better absorption rate.
Creatine Ethyl Ester is thought to be absorbed into the body easier than creatine monohydrate. There may be some evidence this is true.[24]
However, when it comes to body composition, creatine monohydrate still looks to be superior.[25]
Creatine Hydrochloride is another form of creatine that is touted as being absorbed easier than creatine monohydrate. You’ll also see claims that it won’t make you bloated.
Early evidence may back some of the claims of better absorption rates, but I would hold off on this form of creatine until more studies are done on its safety.[26]
Buffered creatine attempts to solve the stomach issues that are anecdotally reported as a side effect of creatine consumption. This form of creatine is mixed with an alkaline powder, with attempts to make it easier to digest. So far studies on the results of these benefits are mixed.[27]
Again, for now, I’d avoid buffered creatine until the research concludes its safety.
Hopefully, I convinced you to stick with creatine monohydrate. Again, it’s the most tested version of creatine there is, which makes it the most recommended.[28]
Want some recommendations on brands?
The brand of creatine monohydrate I personally take: Bulk Supplements.
dotFIT is another good brand for you to check out. MyProtein also carries a good choice. Both of those are creatine monohydrate options.
If you are going to take creatine, take creatine monohydrate. Which leads to the next question…
HOW MUCH CREATINE SHOULD I TAKE?
The question “How much creatine should I take?” will lead us to the topic of creatine loading.
The theory on creatine loading goes like this: at first, you’ll want to take more creatine so your..
https://ift.tt/2E6SSMj
0 notes
joshuabradleyn · 5 years
Text
“What Is Creatine? How to Start Supplementing with Creatine”
Most supplements in the fitness world are a complete waste of money.
Some supplements aren’t even absorbed well, making for some expensive urine![1]
Others, like “weight loss pills,” can actually be outright dangerous.[2]
However, there are a few supplements which could be an exception to this rule.
And one of those supplements is creatine.
Creatine is one of the most popular and tested fitness supplements on the market.
Technically, it’s an amino acid derivative, but you don’t really need to know that.
That is, unless you are a chemist.
We get loads of questions here at Nerd Fitness on using creatine correctly, so today I’ll jump right in and give you the low down.
We’ll discuss everything you need to know about this supplement:
What exactly is creatine?
If you were to take creatine, how much should you use?
What time of day is best for taking creatine?
What are some of the best creatine supplements on the market?
Let’s go!
WHAT IS CREATINE?
Creatine is a naturally occurring substance found in muscle tissue.
Right now you have creatine, specifically creatine phosphate, in your body. All vertebrate animals do.  
Yes, even corgis.
Think of creatine as an energy reserve your body taps into when it needs a boost. Or like, an extra energy tank in Metroid or Mega Man.
Our bodies naturally produce creatine in our liver, pancreas, and kidneys.
We also obtain it from certain foods, because all vertebrate animals contain creatine in their muscles.
So if you eat meat, you are getting extra creatine in your diet. Red meat in particular (beef, lamb bison), has the highest levels of dietary creatine.
(Don’t eat meat? Cool. Read our plant-based guide.)
Outside of diet, people often supplement with creatine. It’s one of the more popular supplements taken, and in fact, is THE most popular supplement taken amongst college athletes.[3]
The reason people supplement with creatine: the more creatine you consume – whether through nutrition or supplementation – the more will be found in your muscles.
Why should you care? What does creatine do, exactly?
WHAT DOES CREATINE DO?
Science time! To discuss supplementing creatine with any justice, we need to talk about ATP.
All cells rely on adenosine triphosphate (ATP) for energy. It’s our body’s energy currency.
Sort of like “Mana” in World of Warcraft or Magic: The Gathering, ATP is a fuel tank for doing awesome things like running, doing pull-ups, or summoning lighting.
But much like “Mana,” ATP can be replenished only so quickly by your body. With intense enough exercise, you’ll use more ATP than your body can produce. Which means you’ll run out.
It’s why people can only sprint at 100% maximum effort for a short amount of time. You just plain run out of juice, or ATP.
And depending on how you are exercising, your body will replenish its ATP through one of three ways:
Less than 10 seconds, for exercises like short sprints or heavy lifting, ATP is replenished with creatine phosphate stored in muscle tissue.
30 seconds to 2 minutes, for activities like swimming a few laps, ATP is replenished with glycogen found in your muscles.
Greater than 2 minutes, ATP is replenished with oxygen and glucose. You can think of endurance activities for this stage.
I get it, there’s a LOT more to it than that (The three systems often blend into each other, so it’s not so clear cut).[4]
Why I bring all of this up: your body can quickly convert creatine to ATP (in seconds).
This means the more creatine you have stored in your muscles, the longer you can utilize the phosphagen system – short and intense energy – to produce ATP.
It’s math: the more creatine you consume, the more will be found in your muscles. The more creatine you have in your muscles, the longer you should be able to sprint at max effort (or lift heavy, etc.).
Granted, there’s a point where your muscles become saturated with creatine and your body can’t hold anymore.
We’ll talk about dosage and absorption rates shortly. But first…
WHAT ARE THE BENEFITS OF CREATINE?
There is good evidence to suggest that creatine supplementation does, in fact, allow for longer periods of intense exercise by helping to produce more ATP. [5]
One such study found that supplementing with creatine for 28 days allowed users to increase their bike sprint by 15% and bench press performance by 6%.[6]
This is generally why people supplement with creatine. If you can produce more energy for more intense exercises, you can workout harder.
Instead of stopping at 10 reps because of exhaustion, perhaps you can squeeze out that 11th rep if you are storing more creatine. Or instead of slowing down your sprint at 10 seconds, you keep going until 12.
If you’re looking to improve physically, being able to achieve one more rep or just a few more seconds of a sprint can be critical.
Creatine has a boatload of other benefits too:
Cell signaling. Creatine has been shown to increase satellite cell signaling, which helps your body communicate its “needs” better. I personally picture a little cell crying out “help me, I’m broken” when thinking about cell signaling. However, improvements in cell communication can have an impact on muscle repair and growth.[7]
Cellular hydration. Creatine helps your muscles retain water, which helps them work more efficiently.[8] Hydrated muscles perform better than dehydrated muscles, so creatine as a performance enhancer seems appropriate.
Muscle growth. Creatine supplementation has been shown to increase the hormone IGF-1, which is needed for muscle growth.[9] In fact, the International Society and Sports Nutrition states “Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”[10]
Don’t get thrown off by the “creatine monohydrate.” We’ll talk about types of creatine shortly. Just know that creatine has been shown to aid in muscle growth.
Brain health. While not technically a muscle, your brain stores creatine. Can more stored creatine help with brain health?
There is research and evidence that suggests some conditions like Alzheimer’s, Parkinson’s, and epilepsy can all be helped by supplementing with creatine.[11] A creatine supplement might also help with memory and cognition in the elderly.[12]
Also, I have to highlight this study linking creatine supplementation with working memory and intelligence.[13] This makes sense because your brain also uses ATP, which remember, creatine helps produce.[14]
All of these studies are going to lead to a natural question…
SHOULD I SUPPLEMENT WITH CREATINE? IS TAKING CREATINE SAFE?
The use of creatine has been “extensively studied,” which makes my job of recommending it easy.[15]
The International Society of Sports Nutrition analyzed over 500 studies on creatine usage and concluded: “There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”  
However, we should acknowledge there is anecdotal evidence that taking creatine can cause kidney damage, dehydration, diarrhea, and an upset stomach.[16]
Kidney damage would be the most serious of these, let’s talk about that specifically for a moment.
Again, no study has been able to verify the claim of organ damage, and kidney function with creatine supplementation has been looked at specifically.[17]
However, if you have a history of kidney problems, it might be a good idea to talk to a doctor before you start supplementing with creatine. Better safe than sorry.
The other concern would be dehydration and diarrhea, which actually might have an easy cause and solution.
I mentioned earlier that taking creatine can help with muscle hydration. Because your muscles are holding onto more water, this leaves less water for other places. So if you start taking creatine, you should also increase your water intake!
Shoot for 16-18 ounces of water (a half liter) for every 5 grams of creatine you take. We’ll devote an entire section to dosage in just a moment.
It should also be noted, that being dehydrated puts extra stress on your kidneys. It can also cause diarrhea.
Drink water.
HOW TO TRAIN ON CREATINE
The reason creatine is so popular is because of its impact on athletic performance.
For you to receive most the benefits of supplementing creatine, you’ll need to work out. The creatine won’t lift that barbell for you.
The interesting thing about creatine: nearly any type of physical performance has been linked to improvement when combined with creatine supplementation:
Strength training. If you’re looking to grow strong, you need to lift heavy. Taking creatine has been shown to increase muscle strength.[18] In other words, taking creatine can help you lift slightly heavier or slightly more. If you do this consistently, you could start to achieve gains faster than you would without creatine supplementation.
This is the number one reason people take creatine.
Endurance. Despite creatine’s popularity for strength training, it can also be used as a tool for endurance athletes. That’s because creatine has been shown to increase glycogen stores.[19] If you remember our example from earlier on different metabolic ways to replenish ATP, you’ll recall that glycogen is a medium to long term energy source.
Meaning the more glycogen you have, the longer you can run. If you’re looking into improving an endurance sport, creatine might be worth checking out.
Recovery. Creatine has been shown to help reduce inflammation and muscle soreness.[20] Shorter recovery times, means you can get back to training sooner. More gym time can equal a stronger you.
No one likes being overtly sore. Creatine may help a little here.
When you start to learn more about creatine, it makes sense why so many athletes take this supplement.
However, I do need to mention that a majority of the benefits of creatine supplementation kick in with the conjunction of a regular exercise practice.
Supplements must be combined with a good solid workout! You don’t get big muscles or faster speeds from only protein and creatine.
They need to be combined with a proper training program!
If you’re not quite sure how to get going, I’ve got a few resources for you.
The first is our Beginner Bodyweight Workout.
It’s a circuit – where you quickly go from one exercise to the next – that you can start doing tonight in your living room or basement or spaceship. It’s one of our most popular routines here at Nerd Fitness, and it’s something you can do from your own home. No gym required.
If you want someone to help guide you – and hold you accountable – we can help with that too! We have an uber-popular 1-on-1 Online Coaching program where we work with busy people just like you to complete life overhauls. We can help you start strength training, offer nutrition recommendations, or provide you with accountability and structure to start working out from home. No matter where you need to go on your fitness journey, we can help guide you there.
If you want to learn if we are a good fit for each other, click on the big box below:
COMMON MISTAKES WHEN TAKING CREATINE
So far this article has more or less come out as an advertisement for creatine supplementation.
While there are a lot of great benefits of creatine, and not much in the way of studies showing harm, we need to talk about one potential downside.
Bloating.
Since creatine helps you retain water, you might feel a little bloated after taking it. Granted, hydrated cells perform better. But it can still be uncomfortable and cosmetically unappealing to hold onto a bunch of water.
The dosage and timing of taking creatine might be a factor, which we’ll talk about soon.
However, if bloating continues to the point that it’s interfering with your life, stop supplementing with creatine.
Speaking of creatine challenges, there’s also the fear that taking too much creatine could upset your stomach.[21]
We’ll get to proper dosage of creatine in just a moment, which might solve this.
It should be noted, that certain types of creatine are sold as “anti-bloating” and “easy on the stomach.”
Let’s talk about types and brands of creatine right now, by looking into these claims.
WHAT IS THE BEST CREATINE TO TAKE?
Creatine actually exists in multiple forms. We’ll go over each one briefly, plus give our recommendation on which type to take.
We’ll then leave you with a brand or two to try out.
First, some different types of creatine:
Creatine Monohydrate is the most common, and thus the most studied form of creatine.
It’s essentially a creatine molecule and a water molecule combined.
This would be the form of creatine we recommend. When we discuss the benefits and safety of creatine, we mean creatine monohydrate, because it’s the form that ends up being used in research.[22]
If there is a downside to creatine monohydrate, it would be that your body might have trouble absorbing all of it.[23] Which means you can pee a lot of it out. When people sell other types of creatine, they’ll generally claim their version has a better absorption rate.
Creatine Ethyl Ester is thought to be absorbed into the body easier than creatine monohydrate. There may be some evidence this is true.[24]
However, when it comes to body composition, creatine monohydrate still looks to be superior.[25]
Creatine Hydrochloride is another form of creatine that is touted as being absorbed easier than creatine monohydrate. You’ll also see claims that it won’t make you bloated.
Early evidence may back some of the claims of better absorption rates, but I would hold off on this form of creatine until more studies are done on its safety.[26]
Buffered creatine attempts to solve the stomach issues that are anecdotally reported as a side effect of creatine consumption. This form of creatine is mixed with an alkaline powder, with attempts to make it easier to digest. So far studies on the results of these benefits are mixed.[27]
Again, for now, I’d avoid buffered creatine until the research concludes its safety.
Hopefully, I convinced you to stick with creatine monohydrate. Again, it’s the most tested version of creatine there is, which makes it the most recommended.[28]
Want some recommendations on brands?
The brand of creatine monohydrate I personally take: Bulk Supplements.
dotFIT is another good brand for you to check out. MyProtein also carries a good choice. Both of those are creatine monohydrate options.
If you are going to take creatine, take creatine monohydrate. Which leads to the next question…
HOW MUCH CREATINE SHOULD I TAKE?
The question “How much creatine should I take?” will lead us to the topic of creatine loading.
The theory on creatine loading goes like this: at first, you’ll want to take more creatine so your..
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Kirklin Indiana Cheap car insurance quotes zip 46050
"Kirklin Indiana Cheap car insurance quotes zip 46050
Kirklin Indiana Cheap car insurance quotes zip 46050
BEST ANSWER:  Try this site where you can compare quotes: : http://salecarinsurance.xyz/index.html?src=tumblr 
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Kirklin Indiana Cheap car insurance quotes zip 46050
Kirklin Indiana Cheap car insurance quotes zip 46050
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Kirklin Indiana Cheap car insurance quotes zip 46050
Kirklin Indiana Cheap car insurance quotes zip 46050
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Where can I get pit bull insurance in Ohio??? What does it cost??
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When can you call insurance for cheaper?
so your car is 10years old, I know that older cars get cheaper insurence. I been with same company for awhile, but when should i call them to lower my insurence since the car is old. Or is it updated automaticly?""
Help with motorcycle insurance please. (Full coverage or Liability?)?
Hello all I am new to motorcycle insurance! I decided I am going to go with Dairyland insurance because it seems they have the best deals. On my quote I have like 20 dollars a month for liability and about 100 with collision and everything. Anyway my bike is a 2002 model and only bought it for $1800. I dont know if its worth getting full insurance on it. My question also is if I only have liability and a guy rear ended me, will my insurance company pay for the damages of my bike? or will the insurance of the guy who hit me pay for the damages?....Also I live in CA and the nearest Dairyland insurance is so far away! is it safe to buy online or through the phone?""
New jersey car insurance do I need drivers license? I have a new york drivers license buy car insurance for Ny?
New jersey car insurance do I need drivers license? I have a new york drivers license buy car insurance for Ny is the highest ever.My sister lives in Nj is it possible I can use his address to get cheaper Car insurance...Or do I need a new jersey drivers license as well??
What would happen if we lowered the cost of health insurance?
I have to write a paper on health care insurance.
Anyone know the cheapest car insurance around?
Anyone know the cheapest car insurance around?
Which life insurance companies pay for death by suicide?
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Can the insurance company take your car if it's totaled?
My car is a collectable and it was hit and run by other car leaving it with minor damage, I have complete coverage, my insurance company told me it was going to be considered totaled, ...show more""
Life Insurance :?
can i stop paying my premium and get back the amount i paid for? . I took insurance for 15 yr. Already 2 years over. Is ther any option to get the invested money back?
Car insurance on a car i don't drive?
I live in Ft Lauderdale Fl, And i live in a townhouse in a gated commuity with a home owners ***, And i have two car's, The first car is my primary car and the second is never driven but i have to have insurance placed on it. Is there any insurance out there that is cheap for car's that are never driven. This car i wan't but i have not driven it for three year's and they want to tow it because i don't have insurance or valid tags on it""
Car Insurance in Florida?
Hi! Does anyone know how expensive car insurance in Florida is? Specifically, Progressive insurance? Does anyone that has Progressive know if it is more expensive in Florida versus another state, like Wisconsin?""
Can I own a car with no insurance?
I'm sixteen and looking to buy a car. I'll have a license in about 4 months, but I want to buy a car first - that way I'm good to go. Is it legal to let my car sit in my garage or driveway for a few months without insurance or plates? I know plenty of people who have had cars before they've had licenses, but I want to make sure I'm not breaking any laws. I live in Connecticut. Thanks!""
Kirklin Indiana Cheap car insurance quotes zip 46050
Kirklin Indiana Cheap car insurance quotes zip 46050
How can i get someones car insurance info if they wont give it to me? They wouldnt give it to the cops either.
The cops wouldnt let me speak with the other driver and he would not show them proof of insurance. His guardian said he had insurance but she would not give it to me. She wouldnt even give me her name. I have the license plate number but I cant find out who they are insured under. The police report stated that the other driver was at fault for the accident but the police say that they can't make them give upt hat information. I know that by law they have to give me that info. please help i have no idea how to get this information
Insurance providers for 18 year old boys?
Hi Im 18 today and passed my test three months ago. I have a 2001 Renault Clio, and no reasons to be high risk however i can not insure it for less than 2800 a year. Can anyone give me advice on good insurance companies or how i can get cheaper insurance. Ps - I would like third party fire and theft Many thanks""
Does all the insurance companies offer a car while your is not working?
I recently was involve in a car accident and I need the car I have Mercury insurance do they paid fro a rental car?
How much is full coverage car insurance under the general?
Im 16, drive a 2005 kia spectra, get good grades and live in az oh and the car isn't red.""
The Federal Government Insurance Plan?
If the federal Government has an insurance plan and we pay for it,where is it taken from I mean what tax pays and how much do we pay. and where is the plan located so I can see what there plan is.""
Does anyone know where I can get cheap car insurance for a 26 year old first time driver in the UK?
I have tried a few comparison sites but they come back with 2000 and up. I have tried adding my Dad and my sister but it does not make much difference, should I add more people? Or am I going to the wrong sites? Thank you in advance for any responses.""
I need to know where i stand with insurance?
basically a guy drove into the side of me and my car is in the garage awaiting assessment to see if its to be written off or fixed. of course the insurance wants whatever is cheapest and its looking like it would be cheaper to write it off. if this happens can i 1. offer to pay more on my excess to get it fixed? 2. get the car picked up and pay for it all myself to get fixed at my own mechanics? its not that the car isn't fixable its just that the insurance is looking at the cheapest option, which looks like writing it off, because my excess is so high, but if they do this i will never be able to afford the insurance, so would rather keep this policy and fix it, anyway is this possible and can anyone find a loophole?""
Has anyone heard of Unitrin Direct Car Insurance. Yay or Nay?
I need to purchase car insurance right away. Their rates are pretty low. Any feedback would be appreciated.
Should it be illegal for Insurance companies to....?
Should home insurance companies be banned from offering flood insurance seperatly? Shouldn't the insurance company pay for any natural disaster no matter what? How can these crooks get away with not paying for a house being destroyed in flood if the house is not in a flood plain. People were left with nothing in the floods that hit Nashville last May, because the insurance companies wouldn't pay. Obviously those houses WERE in flood plains.""
If someone else gets a ticket in my car will my insurance go up?
I'm wondering because my boyfriend has gotten a few tickets in my car. I haven't but my insurance has gone up $20 a month in the past year
Best insurance companies for 17 year old passed my test!!?
ok ive pased my test a month on friday and i gettin a car this week and i need some insurance on the car obviiously lol, well basically whats the cheapest car insurance all you 17 year old have and who is it with, please :)""
What kinds of life insurance should I have?
I'm 30 years old, and my love is 39. I have an AD&D insurance policy from work listing him as the beneficiary. What other insurance should I purchase? We do not have any children. Do not say we're going to hell, or that we are sinners. If you've read the bible and truly believe in it, then you should know about judging others and casting stones.""
Cheapest insurance for first time drivers?
i need help on finding the cheapest insurance for first time drivers i am 18 and near ending my lessons for my driving test and want to know cheap insurers for my first insurance wihout the little black box in my car, and also is it best to ring or online for my insurance prices thanks""
Do you have to have car insurance?
like the car has liabilty, but i will soon get my liscense and i am wondering if it is required by law for me personally to have insurance.""
Does car insurance cost more money for Asian people?
Does car insurance cost more money for Asian people?
What are other sources of towing insurance?
Besides AAA and getting towing insurance from your insurance company, are there any other good sources? thanks""
Parents to buy car or insurance?
How can I persuade my parents to buy me a car or pay for my insurance (preferably insurance because that is more expensive). My dad said he is going to buy my sister a car and pay for her insurance but is going to make me get mine all on my own, even though I have better grades than her in school and I am more active outside - I play sports and do physical work. And to top it off, my test is in December, so I really will only have a car for the next 10 months as I will then be going to university, so the insurance won't even be that much. How can I persuade them?""
Is it common for homeowners insurance to up without notice?
I have only owned my home for a year. I got a letter from my mortgage company stating that my payment would go up because my taxes and home owners insurance has gone up. I contacted statefarm to find out why my insurance went up (i was not notified) and was told that the company increased my dwelling coverage. Is this common?
Baby insurance HELP!?
im getting ready to have a baby in two months and i still dont have insurance for him...i dont know how and what kind to get please help???
Will my medical insurance pay?
Will my medical insurance pay for my transportation to work. I just had my drivers license suspended for MEDICAL REASONS. PLEASE HELP!
Can u get insurance on a different address to your licence?
Say i live in leeds but my friend lives in bradford and my insurance works out cheaper on their address. Can i ge insurance to her address even though i do not live there?
""How much does a lower back x-ray cost with no insurance in Houston,TX?
I have shattered my tail-bone or something and I can't sit down for more than 5 minutes but I don't know if I can afford it.
Why is car insurance so expensive for 18 year olds?
I passed my test yesterday, but insurers are being sharks again and charging thousands of pounds for something we might not need, and charging thousands (2600-23,000) for a small car which isn't even worth 1500. I have been riding a motorbike for 2 years beforehand, but no insurer seems to care. What is the best way for someone like me who needs to get on the road because of his job, to get a cheaper quote online? I've done basically everything.""
""I need car insurance, but have a terrible driving record right now. Any suggestions?""
How can I get coverage at a decent rate when I have a crappy driving record?? Ive called about 4 different companies, the lowest rate i found was $209 a month for 6 months. I have 7 points on my record currently!! I cannot get insurance through my parents and i am not married so basically I'm screwed...or I should look into paying a driver to cart my butt around.""
Great sports cars that don't have bad insurance?
Okay so I'm 16 and need a sports car. My budget is 40K and if been looking at used ones. I was thinking about a porshe but it seems there insurance and maintenance is outrages. I have also been looking at Mercedes Benz. They seem to be a bit better but not sure. anyone have a porshe or a Meredes??? I also live in Canada. Or any other ideas for a sports car.??.? :)
Kirklin Indiana Cheap car insurance quotes zip 46050
Kirklin Indiana Cheap car insurance quotes zip 46050
https://www.linkedin.com/pulse/car-insurance-quotes-mobile-al-dennis-medina"
0 notes
johnclapperne · 5 years
Text
“What Is Creatine? How to Start Supplementing with Creatine”
Most supplements in the fitness world are a complete waste of money.
Some supplements aren’t even absorbed well, making for some expensive urine![1]
Others, like “weight loss pills,” can actually be outright dangerous.[2]
However, there are a few supplements which could be an exception to this rule.
And one of those supplements is creatine.
Creatine is one of the most popular and tested fitness supplements on the market.
Technically, it’s an amino acid derivative, but you don’t really need to know that.
That is, unless you are a chemist.
We get loads of questions here at Nerd Fitness on using creatine correctly, so today I’ll jump right in and give you the low down.
We’ll discuss everything you need to know about this supplement:
What exactly is creatine?
If you were to take creatine, how much should you use?
What time of day is best for taking creatine?
What are some of the best creatine supplements on the market?
Let’s go!
WHAT IS CREATINE?
Creatine is a naturally occurring substance found in muscle tissue.
Right now you have creatine, specifically creatine phosphate, in your body. All vertebrate animals do.  
Yes, even corgis.
Think of creatine as an energy reserve your body taps into when it needs a boost. Or like, an extra energy tank in Metroid or Mega Man.
Our bodies naturally produce creatine in our liver, pancreas, and kidneys.
We also obtain it from certain foods, because all vertebrate animals contain creatine in their muscles.
So if you eat meat, you are getting extra creatine in your diet. Red meat in particular (beef, lamb bison), has the highest levels of dietary creatine.
(Don’t eat meat? Cool. Read our plant-based guide.)
Outside of diet, people often supplement with creatine. It’s one of the more popular supplements taken, and in fact, is THE most popular supplement taken amongst college athletes.[3]
The reason people supplement with creatine: the more creatine you consume – whether through nutrition or supplementation – the more will be found in your muscles.
Why should you care? What does creatine do, exactly?
WHAT DOES CREATINE DO?
Science time! To discuss supplementing creatine with any justice, we need to talk about ATP.
All cells rely on adenosine triphosphate (ATP) for energy. It’s our body’s energy currency.
Sort of like “Mana” in World of Warcraft or Magic: The Gathering, ATP is a fuel tank for doing awesome things like running, doing pull-ups, or summoning lighting.
But much like “Mana,” ATP can be replenished only so quickly by your body. With intense enough exercise, you’ll use more ATP than your body can produce. Which means you’ll run out.
It’s why people can only sprint at 100% maximum effort for a short amount of time. You just plain run out of juice, or ATP.
And depending on how you are exercising, your body will replenish its ATP through one of three ways:
Less than 10 seconds, for exercises like short sprints or heavy lifting, ATP is replenished with creatine phosphate stored in muscle tissue.
30 seconds to 2 minutes, for activities like swimming a few laps, ATP is replenished with glycogen found in your muscles.
Greater than 2 minutes, ATP is replenished with oxygen and glucose. You can think of endurance activities for this stage.
I get it, there’s a LOT more to it than that (The three systems often blend into each other, so it’s not so clear cut).[4]
Why I bring all of this up: your body can quickly convert creatine to ATP (in seconds).
This means the more creatine you have stored in your muscles, the longer you can utilize the phosphagen system – short and intense energy – to produce ATP.
It’s math: the more creatine you consume, the more will be found in your muscles. The more creatine you have in your muscles, the longer you should be able to sprint at max effort (or lift heavy, etc.).
Granted, there’s a point where your muscles become saturated with creatine and your body can’t hold anymore.
We’ll talk about dosage and absorption rates shortly. But first…
WHAT ARE THE BENEFITS OF CREATINE?
There is good evidence to suggest that creatine supplementation does, in fact, allow for longer periods of intense exercise by helping to produce more ATP. [5]
One such study found that supplementing with creatine for 28 days allowed users to increase their bike sprint by 15% and bench press performance by 6%.[6]
This is generally why people supplement with creatine. If you can produce more energy for more intense exercises, you can workout harder.
Instead of stopping at 10 reps because of exhaustion, perhaps you can squeeze out that 11th rep if you are storing more creatine. Or instead of slowing down your sprint at 10 seconds, you keep going until 12.
If you’re looking to improve physically, being able to achieve one more rep or just a few more seconds of a sprint can be critical.
Creatine has a boatload of other benefits too:
Cell signaling. Creatine has been shown to increase satellite cell signaling, which helps your body communicate its “needs” better. I personally picture a little cell crying out “help me, I’m broken” when thinking about cell signaling. However, improvements in cell communication can have an impact on muscle repair and growth.[7]
Cellular hydration. Creatine helps your muscles retain water, which helps them work more efficiently.[8] Hydrated muscles perform better than dehydrated muscles, so creatine as a performance enhancer seems appropriate.
Muscle growth. Creatine supplementation has been shown to increase the hormone IGF-1, which is needed for muscle growth.[9] In fact, the International Society and Sports Nutrition states “Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”[10]
Don’t get thrown off by the “creatine monohydrate.” We’ll talk about types of creatine shortly. Just know that creatine has been shown to aid in muscle growth.
Brain health. While not technically a muscle, your brain stores creatine. Can more stored creatine help with brain health?
There is research and evidence that suggests some conditions like Alzheimer’s, Parkinson’s, and epilepsy can all be helped by supplementing with creatine.[11] A creatine supplement might also help with memory and cognition in the elderly.[12]
Also, I have to highlight this study linking creatine supplementation with working memory and intelligence.[13] This makes sense because your brain also uses ATP, which remember, creatine helps produce.[14]
All of these studies are going to lead to a natural question…
SHOULD I SUPPLEMENT WITH CREATINE? IS TAKING CREATINE SAFE?
The use of creatine has been “extensively studied,” which makes my job of recommending it easy.[15]
The International Society of Sports Nutrition analyzed over 500 studies on creatine usage and concluded: “There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”  
However, we should acknowledge there is anecdotal evidence that taking creatine can cause kidney damage, dehydration, diarrhea, and an upset stomach.[16]
Kidney damage would be the most serious of these, let’s talk about that specifically for a moment.
Again, no study has been able to verify the claim of organ damage, and kidney function with creatine supplementation has been looked at specifically.[17]
However, if you have a history of kidney problems, it might be a good idea to talk to a doctor before you start supplementing with creatine. Better safe than sorry.
The other concern would be dehydration and diarrhea, which actually might have an easy cause and solution.
I mentioned earlier that taking creatine can help with muscle hydration. Because your muscles are holding onto more water, this leaves less water for other places. So if you start taking creatine, you should also increase your water intake!
Shoot for 16-18 ounces of water (a half liter) for every 5 grams of creatine you take. We’ll devote an entire section to dosage in just a moment.
It should also be noted, that being dehydrated puts extra stress on your kidneys. It can also cause diarrhea.
Drink water.
HOW TO TRAIN ON CREATINE
The reason creatine is so popular is because of its impact on athletic performance.
For you to receive most the benefits of supplementing creatine, you’ll need to work out. The creatine won’t lift that barbell for you.
The interesting thing about creatine: nearly any type of physical performance has been linked to improvement when combined with creatine supplementation:
Strength training. If you’re looking to grow strong, you need to lift heavy. Taking creatine has been shown to increase muscle strength.[18] In other words, taking creatine can help you lift slightly heavier or slightly more. If you do this consistently, you could start to achieve gains faster than you would without creatine supplementation.
This is the number one reason people take creatine.
Endurance. Despite creatine’s popularity for strength training, it can also be used as a tool for endurance athletes. That’s because creatine has been shown to increase glycogen stores.[19] If you remember our example from earlier on different metabolic ways to replenish ATP, you’ll recall that glycogen is a medium to long term energy source.
Meaning the more glycogen you have, the longer you can run. If you’re looking into improving an endurance sport, creatine might be worth checking out.
Recovery. Creatine has been shown to help reduce inflammation and muscle soreness.[20] Shorter recovery times, means you can get back to training sooner. More gym time can equal a stronger you.
No one likes being overtly sore. Creatine may help a little here.
When you start to learn more about creatine, it makes sense why so many athletes take this supplement.
However, I do need to mention that a majority of the benefits of creatine supplementation kick in with the conjunction of a regular exercise practice.
Supplements must be combined with a good solid workout! You don’t get big muscles or faster speeds from only protein and creatine.
They need to be combined with a proper training program!
If you’re not quite sure how to get going, I’ve got a few resources for you.
The first is our Beginner Bodyweight Workout.
It’s a circuit – where you quickly go from one exercise to the next – that you can start doing tonight in your living room or basement or spaceship. It’s one of our most popular routines here at Nerd Fitness, and it’s something you can do from your own home. No gym required.
If you want someone to help guide you – and hold you accountable – we can help with that too! We have an uber-popular 1-on-1 Online Coaching program where we work with busy people just like you to complete life overhauls. We can help you start strength training, offer nutrition recommendations, or provide you with accountability and structure to start working out from home. No matter where you need to go on your fitness journey, we can help guide you there.
If you want to learn if we are a good fit for each other, click on the big box below:
COMMON MISTAKES WHEN TAKING CREATINE
So far this article has more or less come out as an advertisement for creatine supplementation.
While there are a lot of great benefits of creatine, and not much in the way of studies showing harm, we need to talk about one potential downside.
Bloating.
Since creatine helps you retain water, you might feel a little bloated after taking it. Granted, hydrated cells perform better. But it can still be uncomfortable and cosmetically unappealing to hold onto a bunch of water.
The dosage and timing of taking creatine might be a factor, which we’ll talk about soon.
However, if bloating continues to the point that it’s interfering with your life, stop supplementing with creatine.
Speaking of creatine challenges, there’s also the fear that taking too much creatine could upset your stomach.[21]
We’ll get to proper dosage of creatine in just a moment, which might solve this.
It should be noted, that certain types of creatine are sold as “anti-bloating” and “easy on the stomach.”
Let’s talk about types and brands of creatine right now, by looking into these claims.
WHAT IS THE BEST CREATINE TO TAKE?
Creatine actually exists in multiple forms. We’ll go over each one briefly, plus give our recommendation on which type to take.
We’ll then leave you with a brand or two to try out.
First, some different types of creatine:
Creatine Monohydrate is the most common, and thus the most studied form of creatine.
It’s essentially a creatine molecule and a water molecule combined.
This would be the form of creatine we recommend. When we discuss the benefits and safety of creatine, we mean creatine monohydrate, because it’s the form that ends up being used in research.[22]
If there is a downside to creatine monohydrate, it would be that your body might have trouble absorbing all of it.[23] Which means you can pee a lot of it out. When people sell other types of creatine, they’ll generally claim their version has a better absorption rate.
Creatine Ethyl Ester is thought to be absorbed into the body easier than creatine monohydrate. There may be some evidence this is true.[24]
However, when it comes to body composition, creatine monohydrate still looks to be superior.[25]
Creatine Hydrochloride is another form of creatine that is touted as being absorbed easier than creatine monohydrate. You’ll also see claims that it won’t make you bloated.
Early evidence may back some of the claims of better absorption rates, but I would hold off on this form of creatine until more studies are done on its safety.[26]
Buffered creatine attempts to solve the stomach issues that are anecdotally reported as a side effect of creatine consumption. This form of creatine is mixed with an alkaline powder, with attempts to make it easier to digest. So far studies on the results of these benefits are mixed.[27]
Again, for now, I’d avoid buffered creatine until the research concludes its safety.
Hopefully, I convinced you to stick with creatine monohydrate. Again, it’s the most tested version of creatine there is, which makes it the most recommended.[28]
Want some recommendations on brands?
The brand of creatine monohydrate I personally take: Bulk Supplements.
dotFIT is another good brand for you to check out. MyProtein also carries a good choice. Both of those are creatine monohydrate options.
If you are going to take creatine, take creatine monohydrate. Which leads to the next question…
HOW MUCH CREATINE SHOULD I TAKE?
The question “How much creatine should I take?” will lead us to the topic of creatine loading.
The theory on creatine loading goes like this: at first, you’ll want to take more creatine so your..
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0 notes
albertcaldwellne · 5 years
Text
“What Is Creatine? How to Start Supplementing with Creatine”
Most supplements in the fitness world are a complete waste of money.
Some supplements aren’t even absorbed well, making for some expensive urine![1]
Others, like “weight loss pills,” can actually be outright dangerous.[2]
However, there are a few supplements which could be an exception to this rule.
And one of those supplements is creatine.
Creatine is one of the most popular and tested fitness supplements on the market.
Technically, it’s an amino acid derivative, but you don’t really need to know that.
That is, unless you are a chemist.
We get loads of questions here at Nerd Fitness on using creatine correctly, so today I’ll jump right in and give you the low down.
We’ll discuss everything you need to know about this supplement:
What exactly is creatine?
If you were to take creatine, how much should you use?
What time of day is best for taking creatine?
What are some of the best creatine supplements on the market?
Let’s go!
WHAT IS CREATINE?
Creatine is a naturally occurring substance found in muscle tissue.
Right now you have creatine, specifically creatine phosphate, in your body. All vertebrate animals do.  
Yes, even corgis.
Think of creatine as an energy reserve your body taps into when it needs a boost. Or like, an extra energy tank in Metroid or Mega Man.
Our bodies naturally produce creatine in our liver, pancreas, and kidneys.
We also obtain it from certain foods, because all vertebrate animals contain creatine in their muscles.
So if you eat meat, you are getting extra creatine in your diet. Red meat in particular (beef, lamb bison), has the highest levels of dietary creatine.
(Don’t eat meat? Cool. Read our plant-based guide.)
Outside of diet, people often supplement with creatine. It’s one of the more popular supplements taken, and in fact, is THE most popular supplement taken amongst college athletes.[3]
The reason people supplement with creatine: the more creatine you consume – whether through nutrition or supplementation – the more will be found in your muscles.
Why should you care? What does creatine do, exactly?
WHAT DOES CREATINE DO?
Science time! To discuss supplementing creatine with any justice, we need to talk about ATP.
All cells rely on adenosine triphosphate (ATP) for energy. It’s our body’s energy currency.
Sort of like “Mana” in World of Warcraft or Magic: The Gathering, ATP is a fuel tank for doing awesome things like running, doing pull-ups, or summoning lighting.
But much like “Mana,” ATP can be replenished only so quickly by your body. With intense enough exercise, you’ll use more ATP than your body can produce. Which means you’ll run out.
It’s why people can only sprint at 100% maximum effort for a short amount of time. You just plain run out of juice, or ATP.
And depending on how you are exercising, your body will replenish its ATP through one of three ways:
Less than 10 seconds, for exercises like short sprints or heavy lifting, ATP is replenished with creatine phosphate stored in muscle tissue.
30 seconds to 2 minutes, for activities like swimming a few laps, ATP is replenished with glycogen found in your muscles.
Greater than 2 minutes, ATP is replenished with oxygen and glucose. You can think of endurance activities for this stage.
I get it, there’s a LOT more to it than that (The three systems often blend into each other, so it’s not so clear cut).[4]
Why I bring all of this up: your body can quickly convert creatine to ATP (in seconds).
This means the more creatine you have stored in your muscles, the longer you can utilize the phosphagen system – short and intense energy – to produce ATP.
It’s math: the more creatine you consume, the more will be found in your muscles. The more creatine you have in your muscles, the longer you should be able to sprint at max effort (or lift heavy, etc.).
Granted, there’s a point where your muscles become saturated with creatine and your body can’t hold anymore.
We’ll talk about dosage and absorption rates shortly. But first…
WHAT ARE THE BENEFITS OF CREATINE?
There is good evidence to suggest that creatine supplementation does, in fact, allow for longer periods of intense exercise by helping to produce more ATP. [5]
One such study found that supplementing with creatine for 28 days allowed users to increase their bike sprint by 15% and bench press performance by 6%.[6]
This is generally why people supplement with creatine. If you can produce more energy for more intense exercises, you can workout harder.
Instead of stopping at 10 reps because of exhaustion, perhaps you can squeeze out that 11th rep if you are storing more creatine. Or instead of slowing down your sprint at 10 seconds, you keep going until 12.
If you’re looking to improve physically, being able to achieve one more rep or just a few more seconds of a sprint can be critical.
Creatine has a boatload of other benefits too:
Cell signaling. Creatine has been shown to increase satellite cell signaling, which helps your body communicate its “needs” better. I personally picture a little cell crying out “help me, I’m broken” when thinking about cell signaling. However, improvements in cell communication can have an impact on muscle repair and growth.[7]
Cellular hydration. Creatine helps your muscles retain water, which helps them work more efficiently.[8] Hydrated muscles perform better than dehydrated muscles, so creatine as a performance enhancer seems appropriate.
Muscle growth. Creatine supplementation has been shown to increase the hormone IGF-1, which is needed for muscle growth.[9] In fact, the International Society and Sports Nutrition states “Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”[10]
Don’t get thrown off by the “creatine monohydrate.” We’ll talk about types of creatine shortly. Just know that creatine has been shown to aid in muscle growth.
Brain health. While not technically a muscle, your brain stores creatine. Can more stored creatine help with brain health?
There is research and evidence that suggests some conditions like Alzheimer’s, Parkinson’s, and epilepsy can all be helped by supplementing with creatine.[11] A creatine supplement might also help with memory and cognition in the elderly.[12]
Also, I have to highlight this study linking creatine supplementation with working memory and intelligence.[13] This makes sense because your brain also uses ATP, which remember, creatine helps produce.[14]
All of these studies are going to lead to a natural question…
SHOULD I SUPPLEMENT WITH CREATINE? IS TAKING CREATINE SAFE?
The use of creatine has been “extensively studied,” which makes my job of recommending it easy.[15]
The International Society of Sports Nutrition analyzed over 500 studies on creatine usage and concluded: “There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”  
However, we should acknowledge there is anecdotal evidence that taking creatine can cause kidney damage, dehydration, diarrhea, and an upset stomach.[16]
Kidney damage would be the most serious of these, let’s talk about that specifically for a moment.
Again, no study has been able to verify the claim of organ damage, and kidney function with creatine supplementation has been looked at specifically.[17]
However, if you have a history of kidney problems, it might be a good idea to talk to a doctor before you start supplementing with creatine. Better safe than sorry.
The other concern would be dehydration and diarrhea, which actually might have an easy cause and solution.
I mentioned earlier that taking creatine can help with muscle hydration. Because your muscles are holding onto more water, this leaves less water for other places. So if you start taking creatine, you should also increase your water intake!
Shoot for 16-18 ounces of water (a half liter) for every 5 grams of creatine you take. We’ll devote an entire section to dosage in just a moment.
It should also be noted, that being dehydrated puts extra stress on your kidneys. It can also cause diarrhea.
Drink water.
HOW TO TRAIN ON CREATINE
The reason creatine is so popular is because of its impact on athletic performance.
For you to receive most the benefits of supplementing creatine, you’ll need to work out. The creatine won’t lift that barbell for you.
The interesting thing about creatine: nearly any type of physical performance has been linked to improvement when combined with creatine supplementation:
Strength training. If you’re looking to grow strong, you need to lift heavy. Taking creatine has been shown to increase muscle strength.[18] In other words, taking creatine can help you lift slightly heavier or slightly more. If you do this consistently, you could start to achieve gains faster than you would without creatine supplementation.
This is the number one reason people take creatine.
Endurance. Despite creatine’s popularity for strength training, it can also be used as a tool for endurance athletes. That’s because creatine has been shown to increase glycogen stores.[19] If you remember our example from earlier on different metabolic ways to replenish ATP, you’ll recall that glycogen is a medium to long term energy source.
Meaning the more glycogen you have, the longer you can run. If you’re looking into improving an endurance sport, creatine might be worth checking out.
Recovery. Creatine has been shown to help reduce inflammation and muscle soreness.[20] Shorter recovery times, means you can get back to training sooner. More gym time can equal a stronger you.
No one likes being overtly sore. Creatine may help a little here.
When you start to learn more about creatine, it makes sense why so many athletes take this supplement.
However, I do need to mention that a majority of the benefits of creatine supplementation kick in with the conjunction of a regular exercise practice.
Supplements must be combined with a good solid workout! You don’t get big muscles or faster speeds from only protein and creatine.
They need to be combined with a proper training program!
If you’re not quite sure how to get going, I’ve got a few resources for you.
The first is our Beginner Bodyweight Workout.
It’s a circuit – where you quickly go from one exercise to the next – that you can start doing tonight in your living room or basement or spaceship. It’s one of our most popular routines here at Nerd Fitness, and it’s something you can do from your own home. No gym required.
If you want someone to help guide you – and hold you accountable – we can help with that too! We have an uber-popular 1-on-1 Online Coaching program where we work with busy people just like you to complete life overhauls. We can help you start strength training, offer nutrition recommendations, or provide you with accountability and structure to start working out from home. No matter where you need to go on your fitness journey, we can help guide you there.
If you want to learn if we are a good fit for each other, click on the big box below:
COMMON MISTAKES WHEN TAKING CREATINE
So far this article has more or less come out as an advertisement for creatine supplementation.
While there are a lot of great benefits of creatine, and not much in the way of studies showing harm, we need to talk about one potential downside.
Bloating.
Since creatine helps you retain water, you might feel a little bloated after taking it. Granted, hydrated cells perform better. But it can still be uncomfortable and cosmetically unappealing to hold onto a bunch of water.
The dosage and timing of taking creatine might be a factor, which we’ll talk about soon.
However, if bloating continues to the point that it’s interfering with your life, stop supplementing with creatine.
Speaking of creatine challenges, there’s also the fear that taking too much creatine could upset your stomach.[21]
We’ll get to proper dosage of creatine in just a moment, which might solve this.
It should be noted, that certain types of creatine are sold as “anti-bloating” and “easy on the stomach.”
Let’s talk about types and brands of creatine right now, by looking into these claims.
WHAT IS THE BEST CREATINE TO TAKE?
Creatine actually exists in multiple forms. We’ll go over each one briefly, plus give our recommendation on which type to take.
We’ll then leave you with a brand or two to try out.
First, some different types of creatine:
Creatine Monohydrate is the most common, and thus the most studied form of creatine.
It’s essentially a creatine molecule and a water molecule combined.
This would be the form of creatine we recommend. When we discuss the benefits and safety of creatine, we mean creatine monohydrate, because it’s the form that ends up being used in research.[22]
If there is a downside to creatine monohydrate, it would be that your body might have trouble absorbing all of it.[23] Which means you can pee a lot of it out. When people sell other types of creatine, they’ll generally claim their version has a better absorption rate.
Creatine Ethyl Ester is thought to be absorbed into the body easier than creatine monohydrate. There may be some evidence this is true.[24]
However, when it comes to body composition, creatine monohydrate still looks to be superior.[25]
Creatine Hydrochloride is another form of creatine that is touted as being absorbed easier than creatine monohydrate. You’ll also see claims that it won’t make you bloated.
Early evidence may back some of the claims of better absorption rates, but I would hold off on this form of creatine until more studies are done on its safety.[26]
Buffered creatine attempts to solve the stomach issues that are anecdotally reported as a side effect of creatine consumption. This form of creatine is mixed with an alkaline powder, with attempts to make it easier to digest. So far studies on the results of these benefits are mixed.[27]
Again, for now, I’d avoid buffered creatine until the research concludes its safety.
Hopefully, I convinced you to stick with creatine monohydrate. Again, it’s the most tested version of creatine there is, which makes it the most recommended.[28]
Want some recommendations on brands?
The brand of creatine monohydrate I personally take: Bulk Supplements.
dotFIT is another good brand for you to check out. MyProtein also carries a good choice. Both of those are creatine monohydrate options.
If you are going to take creatine, take creatine monohydrate. Which leads to the next question…
HOW MUCH CREATINE SHOULD I TAKE?
The question “How much creatine should I take?” will lead us to the topic of creatine loading.
The theory on creatine loading goes like this: at first, you’ll want to take more creatine so your..
https://ift.tt/2E6SSMj
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joshuabradleyn · 5 years
Text
“What Is Creatine? How to Start Supplementing with Creatine”
Most supplements in the fitness world are a complete waste of money.
Some supplements aren’t even absorbed well, making for some expensive urine![1]
Others, like “weight loss pills,” can actually be outright dangerous.[2]
However, there are a few supplements which could be an exception to this rule.
And one of those supplements is creatine.
Creatine is one of the most popular and tested fitness supplements on the market.
Technically, it’s an amino acid derivative, but you don’t really need to know that.
That is, unless you are a chemist.
We get loads of questions here at Nerd Fitness on using creatine correctly, so today I’ll jump right in and give you the low down.
We’ll discuss everything you need to know about this supplement:
What exactly is creatine?
If you were to take creatine, how much should you use?
What time of day is best for taking creatine?
What are some of the best creatine supplements on the market?
Let’s go!
WHAT IS CREATINE?
Creatine is a naturally occurring substance found in muscle tissue.
Right now you have creatine, specifically creatine phosphate, in your body. All vertebrate animals do.  
Yes, even corgis.
Think of creatine as an energy reserve your body taps into when it needs a boost. Or like, an extra energy tank in Metroid or Mega Man.
Our bodies naturally produce creatine in our liver, pancreas, and kidneys.
We also obtain it from certain foods, because all vertebrate animals contain creatine in their muscles.
So if you eat meat, you are getting extra creatine in your diet. Red meat in particular (beef, lamb bison), has the highest levels of dietary creatine.
(Don’t eat meat? Cool. Read our plant-based guide.)
Outside of diet, people often supplement with creatine. It’s one of the more popular supplements taken, and in fact, is THE most popular supplement taken amongst college athletes.[3]
The reason people supplement with creatine: the more creatine you consume – whether through nutrition or supplementation – the more will be found in your muscles.
Why should you care? What does creatine do, exactly?
WHAT DOES CREATINE DO?
Science time! To discuss supplementing creatine with any justice, we need to talk about ATP.
All cells rely on adenosine triphosphate (ATP) for energy. It’s our body’s energy currency.
Sort of like “Mana” in World of Warcraft or Magic: The Gathering, ATP is a fuel tank for doing awesome things like running, doing pull-ups, or summoning lighting.
But much like “Mana,” ATP can be replenished only so quickly by your body. With intense enough exercise, you’ll use more ATP than your body can produce. Which means you’ll run out.
It’s why people can only sprint at 100% maximum effort for a short amount of time. You just plain run out of juice, or ATP.
And depending on how you are exercising, your body will replenish its ATP through one of three ways:
Less than 10 seconds, for exercises like short sprints or heavy lifting, ATP is replenished with creatine phosphate stored in muscle tissue.
30 seconds to 2 minutes, for activities like swimming a few laps, ATP is replenished with glycogen found in your muscles.
Greater than 2 minutes, ATP is replenished with oxygen and glucose. You can think of endurance activities for this stage.
I get it, there’s a LOT more to it than that (The three systems often blend into each other, so it’s not so clear cut).[4]
Why I bring all of this up: your body can quickly convert creatine to ATP (in seconds).
This means the more creatine you have stored in your muscles, the longer you can utilize the phosphagen system – short and intense energy – to produce ATP.
It’s math: the more creatine you consume, the more will be found in your muscles. The more creatine you have in your muscles, the longer you should be able to sprint at max effort (or lift heavy, etc.).
Granted, there’s a point where your muscles become saturated with creatine and your body can’t hold anymore.
We’ll talk about dosage and absorption rates shortly. But first…
WHAT ARE THE BENEFITS OF CREATINE?
There is good evidence to suggest that creatine supplementation does, in fact, allow for longer periods of intense exercise by helping to produce more ATP. [5]
One such study found that supplementing with creatine for 28 days allowed users to increase their bike sprint by 15% and bench press performance by 6%.[6]
This is generally why people supplement with creatine. If you can produce more energy for more intense exercises, you can workout harder.
Instead of stopping at 10 reps because of exhaustion, perhaps you can squeeze out that 11th rep if you are storing more creatine. Or instead of slowing down your sprint at 10 seconds, you keep going until 12.
If you’re looking to improve physically, being able to achieve one more rep or just a few more seconds of a sprint can be critical.
Creatine has a boatload of other benefits too:
Cell signaling. Creatine has been shown to increase satellite cell signaling, which helps your body communicate its “needs” better. I personally picture a little cell crying out “help me, I’m broken” when thinking about cell signaling. However, improvements in cell communication can have an impact on muscle repair and growth.[7]
Cellular hydration. Creatine helps your muscles retain water, which helps them work more efficiently.[8] Hydrated muscles perform better than dehydrated muscles, so creatine as a performance enhancer seems appropriate.
Muscle growth. Creatine supplementation has been shown to increase the hormone IGF-1, which is needed for muscle growth.[9] In fact, the International Society and Sports Nutrition states “Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”[10]
Don’t get thrown off by the “creatine monohydrate.” We’ll talk about types of creatine shortly. Just know that creatine has been shown to aid in muscle growth.
Brain health. While not technically a muscle, your brain stores creatine. Can more stored creatine help with brain health?
There is research and evidence that suggests some conditions like Alzheimer’s, Parkinson’s, and epilepsy can all be helped by supplementing with creatine.[11] A creatine supplement might also help with memory and cognition in the elderly.[12]
Also, I have to highlight this study linking creatine supplementation with working memory and intelligence.[13] This makes sense because your brain also uses ATP, which remember, creatine helps produce.[14]
All of these studies are going to lead to a natural question…
SHOULD I SUPPLEMENT WITH CREATINE? IS TAKING CREATINE SAFE?
The use of creatine has been “extensively studied,” which makes my job of recommending it easy.[15]
The International Society of Sports Nutrition analyzed over 500 studies on creatine usage and concluded: “There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”  
However, we should acknowledge there is anecdotal evidence that taking creatine can cause kidney damage, dehydration, diarrhea, and an upset stomach.[16]
Kidney damage would be the most serious of these, let’s talk about that specifically for a moment.
Again, no study has been able to verify the claim of organ damage, and kidney function with creatine supplementation has been looked at specifically.[17]
However, if you have a history of kidney problems, it might be a good idea to talk to a doctor before you start supplementing with creatine. Better safe than sorry.
The other concern would be dehydration and diarrhea, which actually might have an easy cause and solution.
I mentioned earlier that taking creatine can help with muscle hydration. Because your muscles are holding onto more water, this leaves less water for other places. So if you start taking creatine, you should also increase your water intake!
Shoot for 16-18 ounces of water (a half liter) for every 5 grams of creatine you take. We’ll devote an entire section to dosage in just a moment.
It should also be noted, that being dehydrated puts extra stress on your kidneys. It can also cause diarrhea.
Drink water.
HOW TO TRAIN ON CREATINE
The reason creatine is so popular is because of its impact on athletic performance.
For you to receive most the benefits of supplementing creatine, you’ll need to work out. The creatine won’t lift that barbell for you.
The interesting thing about creatine: nearly any type of physical performance has been linked to improvement when combined with creatine supplementation:
Strength training. If you’re looking to grow strong, you need to lift heavy. Taking creatine has been shown to increase muscle strength.[18] In other words, taking creatine can help you lift slightly heavier or slightly more. If you do this consistently, you could start to achieve gains faster than you would without creatine supplementation.
This is the number one reason people take creatine.
Endurance. Despite creatine’s popularity for strength training, it can also be used as a tool for endurance athletes. That’s because creatine has been shown to increase glycogen stores.[19] If you remember our example from earlier on different metabolic ways to replenish ATP, you’ll recall that glycogen is a medium to long term energy source.
Meaning the more glycogen you have, the longer you can run. If you’re looking into improving an endurance sport, creatine might be worth checking out.
Recovery. Creatine has been shown to help reduce inflammation and muscle soreness.[20] Shorter recovery times, means you can get back to training sooner. More gym time can equal a stronger you.
No one likes being overtly sore. Creatine may help a little here.
When you start to learn more about creatine, it makes sense why so many athletes take this supplement.
However, I do need to mention that a majority of the benefits of creatine supplementation kick in with the conjunction of a regular exercise practice.
Supplements must be combined with a good solid workout! You don’t get big muscles or faster speeds from only protein and creatine.
They need to be combined with a proper training program!
If you’re not quite sure how to get going, I’ve got a few resources for you.
The first is our Beginner Bodyweight Workout.
It’s a circuit – where you quickly go from one exercise to the next – that you can start doing tonight in your living room or basement or spaceship. It’s one of our most popular routines here at Nerd Fitness, and it’s something you can do from your own home. No gym required.
If you want someone to help guide you – and hold you accountable – we can help with that too! We have an uber-popular 1-on-1 Online Coaching program where we work with busy people just like you to complete life overhauls. We can help you start strength training, offer nutrition recommendations, or provide you with accountability and structure to start working out from home. No matter where you need to go on your fitness journey, we can help guide you there.
If you want to learn if we are a good fit for each other, click on the big box below:
COMMON MISTAKES WHEN TAKING CREATINE
So far this article has more or less come out as an advertisement for creatine supplementation.
While there are a lot of great benefits of creatine, and not much in the way of studies showing harm, we need to talk about one potential downside.
Bloating.
Since creatine helps you retain water, you might feel a little bloated after taking it. Granted, hydrated cells perform better. But it can still be uncomfortable and cosmetically unappealing to hold onto a bunch of water.
The dosage and timing of taking creatine might be a factor, which we’ll talk about soon.
However, if bloating continues to the point that it’s interfering with your life, stop supplementing with creatine.
Speaking of creatine challenges, there’s also the fear that taking too much creatine could upset your stomach.[21]
We’ll get to proper dosage of creatine in just a moment, which might solve this.
It should be noted, that certain types of creatine are sold as “anti-bloating” and “easy on the stomach.”
Let’s talk about types and brands of creatine right now, by looking into these claims.
WHAT IS THE BEST CREATINE TO TAKE?
Creatine actually exists in multiple forms. We’ll go over each one briefly, plus give our recommendation on which type to take.
We’ll then leave you with a brand or two to try out.
First, some different types of creatine:
Creatine Monohydrate is the most common, and thus the most studied form of creatine.
It’s essentially a creatine molecule and a water molecule combined.
This would be the form of creatine we recommend. When we discuss the benefits and safety of creatine, we mean creatine monohydrate, because it’s the form that ends up being used in research.[22]
If there is a downside to creatine monohydrate, it would be that your body might have trouble absorbing all of it.[23] Which means you can pee a lot of it out. When people sell other types of creatine, they’ll generally claim their version has a better absorption rate.
Creatine Ethyl Ester is thought to be absorbed into the body easier than creatine monohydrate. There may be some evidence this is true.[24]
However, when it comes to body composition, creatine monohydrate still looks to be superior.[25]
Creatine Hydrochloride is another form of creatine that is touted as being absorbed easier than creatine monohydrate. You’ll also see claims that it won’t make you bloated.
Early evidence may back some of the claims of better absorption rates, but I would hold off on this form of creatine until more studies are done on its safety.[26]
Buffered creatine attempts to solve the stomach issues that are anecdotally reported as a side effect of creatine consumption. This form of creatine is mixed with an alkaline powder, with attempts to make it easier to digest. So far studies on the results of these benefits are mixed.[27]
Again, for now, I’d avoid buffered creatine until the research concludes its safety.
Hopefully, I convinced you to stick with creatine monohydrate. Again, it’s the most tested version of creatine there is, which makes it the most recommended.[28]
Want some recommendations on brands?
The brand of creatine monohydrate I personally take: Bulk Supplements.
dotFIT is another good brand for you to check out. MyProtein also carries a good choice. Both of those are creatine monohydrate options.
If you are going to take creatine, take creatine monohydrate. Which leads to the next question…
HOW MUCH CREATINE SHOULD I TAKE?
The question “How much creatine should I take?” will lead us to the topic of creatine loading.
The theory on creatine loading goes like this: at first, you’ll want to take more creatine so your..
https://ift.tt/2E6SSMj
0 notes