Biohack#2. Creatine
Previously we talked about protein powder to increase protein intake daily to keep those muscles growing and the metabolism firing. More muscle means better metabolism, and less fat stored by the body. Creatine is the second source of amino acids that you can add to your list of bio -hacking supplements.
What is Creatine?
As mentioned above it’s an amino acid that is already present in our muscles and brain as a power source, making it a natural supplement, and is scientifically researched and proven to benefit energy levels during HIIT, weightlifting, swimming, endurance and sprinting. It is a bodybuilding favourite. It also helps maintain bone- health, brain health, and improves body composition for men and women and in post-menopausal women.
Here is the bio-chemistry of how Creatine works in your muscles:
Muscular Energy:
- Phosphocreatine is already stored in your muscles cells and brain.
- It helps ATP production, the molecule used for energy and all basic life functions.
- ATP is used up within seconds after being broken down during physical exercise to produce energy.
Therefore, to maintain energy levels during workouts and fuel muscle repair and growth at rest, a Creatine supplement will be mighty beneficial.
Being a natural supplement, like probiotics, Creatine supplements are safe to use. Its supplemental use has been researched for over 2 centuries! It’s recommended for those who want more energy for their workouts, as well as blood sugar control, for bone and brain health. You may have noticed your personal trainer at the gym guzzling it down before starting their own training. It is also a good supplement for older adults as muscle and bone loss are natural outcomes of the aging process which is why weight-training along with cardio, balance and agility exercises are necessary.
However, if you have a pre-existing kidney problem, or fatty liver, or cardiovascular disease, you should not take Creatine.
Consult your health practitioner/doctor before taking it if you have any doubts in your mind.
3-5g is recommended per day before a high intestity workout, or to help you feel energetic and focused as an aging adult who exercises, or needs to perform an energetic task like gardening. It normally comes in flavourless powder form with its own scoop, to be dissolved in a glass of water. If you’re having a protein shake before your workout, you can take a glass of Creatine after it.
I personally have a glass at 5am before I go for my daily 5K run/walk. I like to run “HIIT” style, where after warming up with a walk and jog, I sprint 150m, and then walk 150m. I definitely have more energy to do so with Creatine, especially because I run on fasting.
If you’ve been thinking about taking Creatine and want to discuss the benefits and drawbacks of using it, then schedule a session with me. Get those questions out of your mind so you can start your fitness journey ASAP!
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“I am a Nutrition and Being-Well Coach. My training is from IIN in NYC in Holisitc Health Counselling. I started my private practice in 2017 and as I gained clientele, I wanted to delve deeper in to the root causes of bad health whilst helping women reach their weight loss goals.
I earned 3 more certifications from IIN in Gut Health, Hormone Health and then later one in The Psychology of Food.
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