If there was only 1 supplement I could take for the rest of my life…
It would NOT be a multivitamin.
It would NOT be vitamin D.
It would NOT be zinc.
Don’t get me wrong, all of those are phenomenal.
But if it could be only one, I would choose…
Creatine.
The first thing you need to know about creatine?
You should be taking it.
Men and woman.
It’s the most studied supplement in the entire world and offers a plethora of health and fitness benefits.
When paired with a high protein diet and strength training…
Creatine is typically praised for improving strength, performance, and recovery.
Its unique ability to help increase lean muscle is also an attractive benefit for anyone on a weight loss journey.
Why is that?
Because the most efficient way to lose fat and keep it off is to build lean muscle.
The more lean muscle you have, the faster your metabolism and easier it will be for you to burn calories and body fat.
Now here’s something you probably didn’t know.
While creatine offers a legion of benefits for physical performance…
It’s also just as beneficial as a nootropic.
Meaning it will help optimize cognitive function and brain health.
Not to get too nerdy on you…
But a systematic review of randomized trials published in 2018 found that creatine supplementation may improve intelligence and problem solving capabilities in healthy individuals
There was also a robust 2022 meta-analysis that concluded that creatine supplementation significantly improved memory and focus…
Particularly in older adults aged 66-77, compared to a placebo.
A common misconception that causes people (especially woman) to stay clear of creatine is that it causes water retention.
Although there is some scientific evidence that creatine supplementation increases water retention due to intercellular volume…
Most studies suggest it does not alter total body water over the long term.
In my experience with creatine, any water that may or may not be retained is in the muscle…
Not the face or mid section. (which would suck)
That water actually gives the muscle a fuller, more aesthetic, 3D look and can play a role in muscle growth.
I take 5 grams of creatine 6x a week pre workout.
And another 5 grams in my post workout shake.
This is the brand I personally use and trust.
Whether you’re looking to lose weight, build some lean muscle, recover more efficiently, or supercharge your brain…
If you’re not using creatine, you’re doing yourself a monumental disservice.
