How much do you know about creatine? If fitness is your game, listen up!
Creatine monohydrate, a compound made from amino acids, is your muscles’ go-to for power. Its main job in the body is to supply constant energy to muscles so they can flex and function properly.1 While it’s found in protein-packed foods like meat and poultry, it’s also popular as a dietary supplement to take before, during, or after a workout.2
The Benefits of Creatine
Creatine, like caffeine, is one of the most studied nutrients out there. According to a 2021 review, at that time, there were already more than 500 papers published on the various health benefits of creatine related to exercise, sports, and medicine in general.3
According to the research, creatine is especially beneficial for high-intensity, short-duration exercise activities because it supports muscle growth, mass, and power as it helps support overall physical fitness.4 A recent study involving 34 male and female athletes found that taking 5 grams of creatine monohydrate resulted in increases in fat-free mass, upper and lower body strength with decreases in total body mass, fat mass, and percentage of body fat.5 In that study it didn’t matter if the creatine was taken one hour before or within one hour after the workout.
But it’s not just for powerlifters! A 2023 study concluded that anyone looking to up their game—whether you’re skiing, cycling, rowing or kayaking—can benefit from creatine use under the right circumstances.6
How to Fuel Your Fitness
Getting your nutrients from food alone is the dream scenario, but even protein-rich foods deliver only small amounts. For instance, the normal dosage in a creatine supplement is 5 grams—that’s as much as two full chicken breasts.
To fuel your workout with creatine, many people go with the classic: Creatine Powder.* Just mix one 5-gram scoop with water, a smoothie or other favorite beverage and drink it before, during, or after your workout.
Not into the shaker bottle scene? Zhou offers a tasty Creatine Chews option you can take on the go. Like any good creatine supplement, it’s gluten free, sugar free and lab-verified, so you can power through your workout without any unnecessary noise.*
So, if you’re all about that active lifestyle and want to achieve your fitness goals, consider adding creatine to your routine—whether it’s before, during, or after your workout.
Follow @zhou_nutrition for more fitness and wellness tips!
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.
References
- Cleveland Clinic. Creatine. 2023;Apr 26. https://my.clevelandclinic.org/health/treatments/17674-creatine
- Ostojic SM. Creatine as a food supplement for the general population. Journal of Functional Foods. 2021;83. https://www.sciencedirect.com/science/article/pii/S1756464621002176
- Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about create supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition. 2021;18. https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
- Wax B, Kerksick CM, Jagim AR, et al. Creatine for exercise and sports performance, with recovery considerations for healthy populations. Nutrients. 2021;13(6). https://www.mdpi.com/2072-6643/13/6/1915
- Dinan NE, Hagele AM, Jagim AR, et al. Effects of creatine monohydrate timing on resistance training adaptations and body composition after 8 weeks in male and female collegiate athletes. Front Sports Act Living. 2022;4. https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2022.1033842/full
- Forbes SC, Candow DG, Neto J, et al. Creatine supplementation and endurance performance: surges and sprints to win the race. Journal of the International Society of Sports Nutrition. 2023;20(1). https://www.tandfonline.com/doi/full/10.1080/15502783.2023.2204071#abstract
