I Took Creatine For 60 Days. Here’s What Happened.

Summary

In this video, Autumn, a certified clinical nutritionist, shares her two-month journey with creatine supplementation. Initially skeptical, she discovered its benefits for both body recomposition and cognitive function. Creatine helped her break through workout plateaus by enhancing strength and muscle mass, while also improving her brain fog and mental clarity postpartum. Alongside hydration, she addresses side effects like increased hunger and thirst, offering practical tips for those considering creatine. Autumn emphasizes that creatine can support fitness goals, but it should complement a well-rounded diet and exercise plan for optimal results.

Takeaways

• 😀 Creatine is a naturally occurring compound found in animal-based foods and helps produce ATP, which is essential for explosive exercises like weightlifting and sprinting.
• 😀 Creatine supplementation is beneficial not only for bodybuilders but also for individuals focused on body recomposition, especially when struggling to gain muscle mass.
• 😀 A typical creatine dosage is 3-5 grams per day, and supplementation can help improve exercise performance, muscle strength, and recovery time.
• 😀 Creatine enhances ATP production, which helps with high-intensity workouts and strength training, making it easier to break through fitness plateaus.
• 😀 For vegetarians and vegans, creatine supplementation is particularly beneficial since they may not get enough creatine from their diet.
• 😀 Creatine has cognitive benefits, including improved memory, mental clarity, and even reducing the effects of sleep deprivation.
• 😀 Some people may experience initial side effects like bloating or water retention when starting creatine, but these usually taper off over time.
• 😀 Creatine can increase thirst and require more water intake due to water being shuttled into muscles, which may also necessitate higher electrolyte intake.
• 😀 Supplementing with electrolytes, like Element, is important while taking creatine to maintain hydration and balance electrolytes, especially when increasing water intake.
• 😀 The main benefit of creatine comes from long-term use and consistent supplementation, and while you may see rapid early improvements, continued use is necessary to maintain benefits.
• 😀 Creatine is not a 'magic bullet'—it’s most effective when paired with proper nutrition, including protein, fats, and fiber, to maximize body recomposition goals.

Q & A

What convinced Autumn to start taking creatine?

Autumn was initially skeptical about taking creatine, but the overwhelming research on its benefits, especially for body recomposition and cognitive function, convinced her to give it a try.

How does creatine work in the body?

Creatine helps produce ATP (adenosine triphosphate), which is a key energy source for high-intensity, explosive exercises like weightlifting, sprinting, and high-intensity interval training. ATP is also used by the brain for cognitive functions.

Who can benefit from creatine supplementation?

Creatine can benefit athletes, untrained individuals, and people who may not be getting enough creatine from their diet, such as vegetarians or vegans. It helps improve muscle performance and cognitive function.

How does creatine support body recomposition goals?

Creatine helps with muscle growth by improving exercise performance and recovery. It allows for more intense workouts, which in turn can increase muscle mass and strength. It also supports metabolic health and bone health.

What are the brain benefits of creatine?

Creatine has been shown to improve memory, cognitive performance, and intelligence. It also helps with brain health, particularly in sleep deprivation and post-pregnancy brain fog, by enhancing ATP production in the brain.

What were some of the immediate effects Autumn noticed after starting creatine?

Autumn noticed improvements in her workouts almost immediately, such as being able to lift heavier weights and break through strength plateaus. She also experienced a reduction in brain fog and improved cognitive function.

What side effects did Autumn experience when starting creatine?

Autumn initially experienced increased thirst, dry mouth, and headaches, which were related to the water retention effect of creatine. She had to increase her water intake to compensate for this.

Why did Autumn need to increase her electrolyte intake when starting creatine?

Since creatine draws more water into the muscles, Autumn found that she needed more water and electrolytes to stay hydrated and feel her best. She started taking more electrolytes, especially from Element, to help with this.

What changes did Autumn notice in her appetite after taking creatine?

Autumn experienced a significant increase in hunger, feeling ravenous even after meals. This was due to the increased muscle mass she gained, which led to higher energy demands, requiring her to eat more to maintain her progress.

What long-term benefits did Autumn see after two months of taking creatine?

After two months, Autumn continued to notice improvements in her cognitive function, particularly in reducing brain fog. She also saw muscle gains and had to adjust her diet to accommodate the increased hunger due to higher energy demands.

Can creatine be considered a 'magic bullet' for body recomposition?

While creatine can help with performance, muscle recovery, and body recomposition, it is not a magic solution. The majority of progress still relies on proper nutrition, including adequate protein, fat, and fiber intake.