Creatine could be key to muscle gains — what you should know
TikTokers describe it as “natural fuel,” and biochemists tout its far-reaching benefits.
The creatine craze is real. The organic compound, which is naturally found in the body’s muscles, as well as seafood, meat, and poultry, has been trusted by professional athletes for decades.
Now, it’s surging in popularity online and has become one of the most studied supplements in sports nutrition. But, choosing the right form — and brand — is very important, as some people could be more sensitive to side effects.
At The Vitamin Shoppe, creatine sales have exploded by over 320% in the past five years. The company’s nutritionist, Brian Tanzer, explained that creatine works by helping muscles produce more energy during short, intense activities like sprinting, lifting weights, or doing burpees.
A study published in Medicine and Science in Sports and Exercise found that men who added creatine to their diets made greater strength and muscle mass gains after 12 weeks of strength-training than those who took a placebo. Emerging research has also revealed that creatine could support brain function, healthy aging, and even blood sugar level regulation.
But, before starting creatine, there are some things users should be aware of.
Creatine can draw water into the intestines, which may lead to gut discomfort for some users. On social media, some viral posts reveal alarming before-and-after videos highlighting bloating as a side effect.
Tanzer shared that there is another option for those with sensitive stomachs.
“If you have digestive issues with monohydrate, you’d want to try creatine hydrochloride, which is more soluble,” he recommended, also adding that drinking plenty of water also helps the body metabolize the creatine.
If you’re goal is to complete a marathon or triathlon, creatine may not be the best supplement for you. Tanzer explained that it’s a great compound for bursts of power, but does less for long-term endurance.
The Vitamin Shoppe offers a selection of creatine products, including powders, soft-chew bites, and time-release beadlets that support a variety of health needs.
As always, be sure to check with a physician before adding new supplements to your health regimen.
Sensitive stomach? No worries. BodyTech is Vitamin Shoppe’s #1 selling creatine brand, and the 100% Pure Creatine Monohydrate is micronized for enhanced absorption and reduced GI discomfort. It’s also completely free of the junk — artificial sweeteners, dyes, fillers, and additives. Mix it into a glass of water, and get your daily dose of 5 grams of creatine in every scoop. Reviewers say they barely notice the taste, but have noticed some big changes during sweat sessions.
Directions: Mix one (1) scoop with 8-12 oz. of water and consume immediately.
For those who struggle to swallow pills or prefer not to make a mess while mixing powders, Body Tech’s Creatine Soft Chews are an excellent option. These bites are still packed with 5 grams of creatine monohydrate, and are bursting with a juicy strawberry flavor to satisfy your sweet tooth. Reviewers say they’re super convenient for traveling, there’s no need t,o take them with water, and the taste is on point. With 90 chews per bag, you should be stocked up for long enough.
Directions: Take three (3) soft chews daily.
Some fitness enthusiasts undergo a creatine cycling and loading process, taking a higher dose of creatine for a short period to build the body’s creatine stores, and then spending some time resting for a maintenance phase. With Body Tech Creatine Beadlets, you won’t have to worry bout cycling — these capsules are designed to maximize absorption. The Creatine Beadlet from utilizes state-of-the-art NovaQSpheres technology to deliver a concentrated dose of creatine to feed your muscles for optimal strength and endurance support.
Directions: Consume four (4) capsules a day.
This article was written by Miska Salemann, New York Post Commerce Writer/Reporter. As a health-forward member of Gen Z, Miska seeks out experts to weigh in on the benefits, safety and designs of both trending and tried-and-true fitness equipment, workout clothing, dietary supplements and more. Taking matters into her own hands, Miska intrepidly tests wellness products, ranging from Bryan Johnson’s Blueprint Longevity Mix to home gym elliptical machines to Jennifer Aniston’s favorite workout platform – often with her adorable one-year old daughter by her side. Before joining The Post, Miska covered lifestyle and consumer topics for the U.S. Sun and The Cannon Beach Gazette.
Credit to Nypost AND Peoples
