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The newest wellness trend that has everyone—from your pilates instructor to your brother-in-law—obsessing? Creatine. The best creatine supplements, however, aren’t just for athletes, bodybuilders, or major fitness enthusiasts. “Anyone who exercises regularly, wants to support healthy aging, or is interested in cognitive performance can benefit from a creatine supplement,” says Abbie Smith-Ryan, PhD, who serves as a scientific advisor for Create Wellness and Alzchem. Creatine is a naturally occurring compound found in your muscles and brain. “Your body makes it from amino acids from the food you eat, like red meat, pork, seafood, and smaller amounts of dairy and eggs,” explains registered dietitian and founder of Real Nutrition Amy Shapiro MS, RD. While it’s shown to boost strength, power, and endurance for exercise performance, it can also help aid in recovery, brain health, cognition, mood, and overall energy. “Creatine is foundational for energy production, supplying ATP in muscle and brain tissue, for daily activities, and during exercise,” says Smith-Ryan.Colorado Buffaloes On Saturdays And Broncos On Sundays Shirt
However, lifestyle, age, and diet can all determine your natural stores of creatine. “Anyone who strength trains regularly, women in perimenopause or menopause who want to support muscle maintenance and bone health, and people who eat mostly plant-based diets (since they naturally consume less creatine) are great candidates for a creatine supplement,” says nutritionist Mia Rigden, MS. “Supplementing with creatine helps increase your body’s baseline stores, allowing you to replenish energy more quickly.” The benefits of creatine are many, and below, top dietitians and nutritionists weigh in on the best creatine supplements, what to look for, and how to incorporate them into your routine. “Creatine is a naturally occurring compound found in our bodies (in the liver, kidneys and pancreas),” says Shapiro. “We get small amounts from certain foods including red meat, pork, seafood and more. We primarily store creatine in our muscles and it helps regenerate energy during short bursts of high-intensity activity.” [These] supplements can help increase the amount of creatine stored in our muscles. “This can help improve performance, cellular hydration, and metabolism,” adds Shapiro. The benefits of creatine are many and creatine supplementation has been studied scientifically for decades. “Evidence demonstrates an improvement in exercise performance—strength, power, and endurance—as well as increases in training volume, which supports improvements in muscle mass,” says Smith-Ryan. “More recently, creatine benefits have been shown in recovery, brain health, cognition, mood, and overall energy.” Creatine is most effective when used in a routine of strength training and eating adequate protein. “These are the main pillars of building muscle,” says Rigden. “Think of creatine as a little extra boost if you’re already doing those things.”
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