That’s a great way to keep track of how you’re feeling mentally video games and workouts definitely put you in situations where you can feel the differences in your performance.
Sleep is such a crucial factor for all of that. It’s interesting how you can get that instant feedback in a game like a quick test of how well your brain is firing. It makes sense you’d notice that before it becomes a bigger issue, too. How do you manage it when you notice your brain isn’t performing at its best? Do you take breaks, or have other ways to reset?
Creatine is a naturally occurring compound found in muscle cells, and it plays a critical role in energy production, particularly during short bursts of intense activity. It’s composed of three amino acids: arginine, glycine, and methionine. About 95% of the body’s creatine is stored in muscles, while the rest is found in the brain, kidneys, and liver.
How Creatine Works?
The key function of creatine in muscles is to help produce adenosine triphosphate (ATP), the primary energy carrier in cells. ATP is used in almost all cellular processes, especially during high-intensity, short-duration activities like sprinting or heavy lifting.
When you engage in such activities, your muscles deplete their available ATP very quickly, often within a few seconds. Here’s where creatine comes in:
ATP Regeneration
Creatine stores itself in the form of phosphocreatine (PCr) in the muscles. When ATP is broken down to produce energy, it leaves behind a phosphate molecule.
Creatine donates its phosphate to regenerate ATP, allowing your muscles to continue contracting at high intensity for a bit longer. This is why creatine is especially beneficial for activities that require sudden bursts of power, like weightlifting, sprinting, and jumping.
Increased Strength and Power
By increasing ATP regeneration, creatine allows you to perform more repetitions or exert more power during short, intense workouts. This can lead to greater muscle growth over time, as you’re able to lift heavier weights or do more sets.
Enhanced Muscle Volume
Creatine also has an osmotic effect, meaning it draws water into your muscle cells. This increases their volume, which not only makes muscles look fuller but also contributes to muscle protein synthesis, promoting growth. This “cell volumizing” effect is why creatine can lead to noticeable gains in muscle size.
Improved Recovery
Creatine may help reduce muscle damage and inflammation after intense exercise, speeding up recovery. This makes it easier to train more frequently or with greater intensity.
Potential Cognitive Benefits
Though most commonly associated with physical performance, creatine has also been studied for its potential cognitive benefits. The brain uses ATP just like muscles do, and some research suggests that creatine supplementation may improve mental performance in tasks requiring short-term memory, quick thinking, or problem-solving. This could be particularly beneficial in situations where high cognitive performance is needed under stress.
Creatine and Muscle Growth
Creatine’s ability to enhance performance in the gym contributes directly to increased muscle mass. Here’s how:
Creatine is a natural compound, found in muscle cells, that provides energy for both the body and brain.
— Rueben Hewitt (@FitFastCoach) November 8, 2024
It's not just for those seeking physical performance. Every adult should take creatine—no matter their age or profession.
Here's Dr. Daniel Amen on why: pic.twitter.com/Ae6BDxmLud
Increased Work Capacity
Because creatine helps maintain high-intensity effort for longer, it enables you to train harder and longer, leading to more muscle fibers being recruited and greater overall muscle stimulation.
Increased Protein Synthesis
Creatine supplementation can enhance protein synthesis, which is the process your body uses to repair and build muscle tissue. This, combined with a well-structured training program, results in muscle growth.
Synergy with Resistance Training
Creatine has a powerful synergy with resistance training. Since it enables you to work harder during lifting, you can induce more muscle damage and repair, which accelerates hypertrophy (muscle growth).
Is Creatine Safe?
Creatine has been extensively researched and is widely considered safe for most people when used correctly. It has minimal side effects, with the most common being mild gastrointestinal discomfort or bloating, especially if taken in excess or without adequate water intake. Some myths suggest it can cause dehydration or kidney damage, So lets have look at it.
The Truth About Creatine and Kidney Health
There’s a common misconception that creatine supplementation can damage the kidneys, but this narrative is based on a misunderstanding of how creatine affects the body.
Creatine supplementation raises the levels of creatine in your muscles, which, in turn, increases creatinine levels in your bloodstream. Creatinine is a byproduct of creatine metabolism, and it’s typically filtered out by the kidneys.
A higher creatinine level can be interpreted as a sign that the kidneys aren’t filtering properly, which might suggest potential kidney issues.
However, this test is designed for people who don’t supplement with creatine. For those who do, creatinine levels naturally rise because of the increased creatine in the system.
Unfortunately, standard kidney function tests aren’t calibrated to account for this increase, leading to a false positive for kidney damage.
But here’s the good news: creatine does not damage the kidneys. In fact, the impact of creatine on kidney function has been directly studied. The International Society of Sports Nutrition conducted a study on the effects of high doses of creatine (up to 30g per day for five years) and found no harmful effects on healthy kidneys.
So, you can rest easy knowing that creatine supplementation is not harmful to your kidneys, provided you’re healthy to begin with.
What is the Ideal Creatine Dose?
When it comes to the ideal creatine dose, there isn’t a one-size-fits-all answer. There are two main schools of thought on the subject, both with their own merit:
i. 5G/DAY IS ALL YOU NEED
— Rueben Hewitt (@FitFastCoach) November 8, 2024
Backed by: Greg Nickols—powerlifter, Stronger By Science podcast host
ii. FOR ANYONE <180LBS: 5G
FOR ANYONE >180LBS: 5-10G
Backed by: Andrew Huberman
You'll have to pick your camp. Whose side are you on? (share below let's get a discussion going) pic.twitter.com/rWXEeTjhiG
(i). 5g per day is all you need. This is the approach backed by Greg Nickols, a powerlifter and host of the Stronger By Science podcast. He argues that 5 grams of creatine per day is sufficient to saturate your muscles with creatine and maintain peak performance.
(ii). For those under 180lbs, 5g per day; for those over 180lbs, 5-10g per day. Andrew Huberman, a well-known neuroscientist, recommends a slightly higher dosage based on body weight. He suggests that people who weigh less than 180lbs can stick to 5g per day, while those who weigh more should take between 5 and 10 grams per day for optimal results.
5 Important Reasons Why You Should Include Creatine In Your Diet
1. Creatine Supports Mood and Mental Health
Depression often disrupts brain energy metabolism, making it harder for the brain to function optimally. Fortunately, creatine can help improve brain energy production and utilization, which can have a positive impact on mood.
Research shows that 8 weeks of creatine supplementation can reduce depression by up to 50%. This makes creatine a valuable supplement not only for physical performance but also for emotional and mental well-being. If you struggle with mood swings or mild depressive symptoms, creatine might be an effective tool in improving your mental health.
2. Boosts Cognitive Function and Mental Clarity
Creatine isn’t just for muscles—it’s also incredibly effective at enhancing cognitive performance. By improving the metabolic efficiency of brain cells, creatine enhances focus, thinking speed, and overall cognitive function.
This is especially important for those looking to maintain sharpness as they age. Whether you’re studying for exams, tackling work projects, or simply want to stay mentally sharp throughout the day, creatine can give your brain the boost it needs to perform at its best.
3. Enhances Evening Alertness
Feeling mentally sluggish in the evening is a common issue, especially if you’ve had a busy day or haven’t gotten enough sleep. When you’re mentally drained, it can be difficult to stay focused or productive. Creatine helps counter this brain fog by increasing ATP levels in the brain.
3. Improves Evening Alertness
— Rueben Hewitt (@FitFastCoach) November 8, 2024
Your brain needs tons of energy to stay sharp.
Creatine increases ATP. It provides more energy for both your muscles & brain, and counters brain fog when you’re underslept or just feeling that evening slump. pic.twitter.com/j3ubghC6Ny
ATP is the primary energy source for both muscles and brain cells, so when your brain has more energy, it can stay sharp and alert for longer periods. Creatine supplementation can make it easier to power through those evening slumps and keep your mind active, no matter how tired you might feel.
4. Aids in Fat Loss by Improving Recovery
Creatine is a powerful tool for supporting fat loss, especially when paired with a consistent workout routine. According to fitness coach Rueben Hewitt, all of his clients take creatine because it reduces muscle inflammation and speeds up recovery.
4. Supports Fat Loss
— Rueben Hewitt (@FitFastCoach) November 8, 2024
All my clients take creatine. It reduces muscle inflammation & speeds up recovery (female clients notice mood improvements too).
Clients have less sore days—and this makes them more consistent. The end result: they shed pounds faster and feel great doing it pic.twitter.com/glHVvP8hmQ
This is particularly beneficial for individuals who experience soreness after workouts, as reduced soreness means they can train harder and more frequently. For many female clients, creatine has also been linked to improved mood, further supporting consistency in their fitness routines.
With faster recovery and fewer sore days, clients are able to push through their training, shed fat more efficiently, and feel great while doing it.
5. Supports Healthy Aging and Preserves Muscle Mass
As we age, both cognitive decline and muscle loss become significant concerns. However, creatine can help combat both. It plays a protective role for the brain, helping to prevent cognitive decline, which is critical for maintaining mental health as we get older.
Additionally, creatine helps preserve muscle mass, a key component of healthy aging. We now know that muscle is not just for strength—it acts as an endocrine organ, releasing important myokines that contribute to overall health and well-being.
The more muscle you maintain as you age, the better your overall health will be. Creatine is a great supplement for those looking to maintain both physical and mental health well into their later years.
Final Thoughts!
Creatine is one of the most well-researched, effective, and safe supplements for enhancing performance in high-intensity, short-duration activities. It helps fuel muscle contractions, boosts strength, increases muscle volume, and can even aid in recovery.
Additionally, its cognitive benefits, though less well-known, make it a powerful supplement not only for athletes but for anyone looking to enhance their physical and mental performance.
Joe recently told Elon
— Rueben Hewitt (@FitFastCoach) November 8, 2024
"Creatine makes you smarter. Helps with sleep. Lots of cognitive benefits, even performance when sleep-deprived. No downsides, it's naturally in food"
Creatine might be a secret reason why others are outworking you
5 Ways Creatine Will Upgrade Your Life: pic.twitter.com/TQ7oclKrYO
All the Photos and Videos Credit: Rueben Hewitt
