Creatine.

You should be taking it.

Guys and girls.

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 body fat.

The most effective way to build muscle is through a combination of a high protein, nutrient dense diet and resistance training.

Now here’s something you probably didn’t know.

While creatine offers a legion of benefits for physical performance…

The truth is, it’s also just as beneficial for optimizing 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…

Several other 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 in my post workout shake.

If I trained harder than usual, I’ll bump it to 10 grams to speed up my recovery.

This is the brand I personally use.

If you’re on your fitness journey and not supplementing with creatine, you’re doing yourself a monumental disservice.