10 Things You Should Know about Creatine

Have you heard the recent buzz about creatine? Though this supplement has been around for decades, it seems like it’s been all over the news lately. In fact, Good Morning America just did a special on it. That’s great because it’s what we at Performance Inspired have been saying for years, which is why we created a 100% micronized creatine powder. And it’s why we now even offer easy-to-take gummies and chews.

All of our creatine products are in monohydrate form, which is the best and most usable type. Why is that? We explain below!

In fact, there’s lots of information that you should know about creatine. So if you’re interested in adding it to your nutrition regimen, read on for ten great facts.

#1 – Women can take creatine too!

Creatine is not just for men. Women can reap the many benefits of this amazing supplement. An article published by the National Library of Medicine states, “As a result of changes in creatine homeostasis across the lifecycle, particularly as it relates to estrogen, creatine supplementation appears to provide many potential benefits for females.” Indeed, a recent article in Women’s Health explains that, though there haven’t been as many studies on women as men, the findings of existing studies have been promising. Benefits include increased muscle mass, boosting energy levels, enhancing muscle recovery, improving cognitive function, and more!

#2 – Creatine is a natural source of energy.

Using creatine before exercising enables our bodies to get the most from our workouts. According to Cleveland Clinic, creatine helps our skeletal muscles contract, and “it helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising.” It continues, “Creatine creates ‘quick burst’ energy and increased strength, which improves your performance without affecting your ability to exercise for longer periods (aerobic endurance).” This allows us to maximize our workouts, build muscle, and increase strength.

#3 – Our bodies make some of the creatine we need but not all.

Our liver, kidneys, and pancreas naturally produce about half of the amount we need, but we must get the other half through our diets. Where does this creatine go in our bodies? Cleveland Clinic explains that “about 95% of the creatine [goes] to your skeletal muscles to use during physical activity. The rest goes to your heart, brain and other tissues.” So eating well and supplementing are keys to good physical health.

#4 – Animals are good sources of creatine.

Animal milk (such as cow and goat milk), fish, and red meat are good sources of creatine. But it can be difficult to get all the creatine we need from food. That’s why supplements, like those mentioned above from Performance Inspired, are crucial, as they are excellent ways to add creatine into your diet.

#5 – Creatine offers additional fitness benefits.

Cleveland Clinic notes that in addition to increasing muscle mass and strength, creatine also improves performance by expanding “your workout capacity by keeping your muscles fueled with energy.” Plus, it speeds up recovery and muscle repair and helps reduce the risk of injury.

#6 – Creatine is safe.

Healthline explains that creatine is one of the “safest supplements available,” though Harvard Health cautions those with kidney disease and advises them to check with their doctor first before starting this supplement. We believe it’s important for anyone to check with their doctor first before starting a new supplement, especially if you have underlying health conditions or are pregnant, as studies are not conducted on pregnant mothers because of potential risks to the baby.

#7 – You won’t get results if you just take creatine and don’t work out.

Creatine is not a magic supplement that builds muscles without work. You have to put in the effort, go to the gym, and push yourself in order to reap the benefits. When you work out, you get tiny tears in your muscle fibers. These tears then heal and make your muscles bigger and stronger every time you work out. So the key is consistency with your workout along with creatine supplementation.

#8 – Creatine monohydrate is the type of creatine you should purchase.

Healthline explains that this form is the most widely studied, has the best safety record, offers the best benefits, and has the most scientific support. Not only that, but it’s the cheapest and easiest to find. All of Performance Inspired’s creatine is monohydrate.

#9 – Don’t take more than 5 grams a day.

Dieticians warn that any supplement containing more than 5 grams is more than your body can use. “Take over the recommended 5 grams of creatine,” they say, “and you’re simply wasting your product. The body will not use more than it needs.” PI’s creatine supplements are all 5 grams per serving and are made with clean and natural ingredients.

#10 – Creatine may offer additional health benefits.

Some studies have found that creatine can reduce high triglyceride levels in the blood. Others have found that it helps the endurance of those suffering from muscular diseases like ALS or Parkinson’s, and some have even shown that it reduces disease progression, though this has not been proven in the long term. Creatine is also thought to help with sagging skin and mental cognition, though more studies are needed to definitively prove this.

So if you’re looking to increase muscle mass, endurance, and strength, creatine may be just what you need. Check out our powder, our gummies, or our chews to see which is right for your lifestyle.