As we continue our Longevity Movement journey this month, we will dive into the once popular, then excommunicated due to misuse, now popular again supplement Creatine. Taking it further allows me to stress the full name Creatine Monohydrate. Other forms of Creatine like HCl, or Hydrochloride, are not well proven despite the marketing efforts of some who try to convince us otherwise.
Creatine has regained its momentum recently that, never should have been lost. Not only is it beneficial for providing crucial ATP for our muscles to fuel performance, but it is also equally important to promoting muscle recovery so we can get back to our next training or activity. Some of the more recent research has shown several benefits in women, whereas in the past it was almost always thought of as a men’s health supplement. Increases in lean body mass, improved metabolism & cognitive enhancements are some of these highlights.
Dosing does not need to be excessive here with just 5g daily needed for most of us. Rarely do I use or recommend 10g daily unless I have an athlete that is training intensively or is simply a massive physical specimen. I do not recommend loading doses of Creatine as good steady state levels will be achieved in 10-14 days regardless of the individual.