TikTok users are calling it “natural fuel,” while biochemists highlight its extensive benefits.
The buzz surrounding creatine is quite genuine. This organic compound, naturally present in our muscles as well as in certain foods like seafood, meat, and poultry, has been relied upon by professional athletes for many years.
Recently, it’s gaining traction online and is one of the most researched supplements in the realm of sports nutrition. However, picking the correct form and brand is crucial; some individuals might experience sensitivity to certain side effects.
At The Vitamin Shoppe, creatine sales have skyrocketed by more than 320% over the last five years. Nutritionist Brian Tanzer explained that creatine assists muscles in generating more energy during high-intensity short bursts of activity, like sprinting, weightlifting, or burpees.
A study in Medicine and Science in Sports and Exercise indicated that men who incorporated creatine into their diets saw greater improvements in strength and muscle mass after a 12-week strength-training program compared to those taking a placebo. Additionally, new research suggests creatine might help with brain function, promote healthy aging, and aid in regulating blood sugar levels.
Yet, there are a few considerations for those thinking about starting creatine.
Creatine has the potential to pull water into the intestines, which might cause gastrointestinal discomfort for some. On social media, some viral videos show concerning before-and-after comparisons that highlight bloating as a side effect.
According to Tanzer, there’s an alternative for individuals with sensitive digestive systems.
“If you experience discomfort with monohydrate, try creatine hydrochloride, which dissolves more easily,” he suggested, noting that staying hydrated can also assist in metabolizing creatine.
If someone’s aiming to run a marathon or compete in a triathlon, creatine might not be the ideal supplement. Tanzer pointed out that while it’s fantastic for short bursts of power, it offers less benefit for sustained endurance.
The Vitamin Shoppe has a range of creatine products, including powders, soft-chew bites, and time-release beadlets tailored to various health requirements.
As always, consulting a physician before adding any new supplements to your routine is wise.
For those with sensitive stomachs, BodyTech offers their top-selling creatine brand, which features 100% Pure Creatine Monohydrate that’s micronized to enhance absorption and lessen digestive discomfort. And it’s free from artificial sweeteners, dyes, fillers, and additives. Just mix it with water and get your daily 5-gram creatine dose. Reviewers often mention the taste is mild, but they’ve noticed significant improvements during workouts.
Directions: Mix one (1) scoop with 8-12 oz. of water and consume right away.
Directions: Take three (3) soft chews each day.
Meanwhile, for those who struggle with swallowing pills or prefer quicker options, Body Tech’s Creatine Soft Chews make for a convenient choice. Each chew packs 5 grams of creatine monohydrate, flavored with a lively strawberry taste, perfect for satisfying your sweet cravings. Many users share how easy they are for travel since there’s no water needed, and they taste just right. With 90 chews per bag, you won’t run out anytime soon.
Some athletes engage in creatine cycling and loading, taking a higher dose temporarily to boost their creatine reserves before proceeding to a maintenance phase. Body Tech’s Creatine Beadlets eliminate the need for cycling—these capsules are designed for maximum absorption. Using advanced NovaQSpheres technology, they deliver a concentrated creatine dose to support your muscles in strength and endurance.
Directions: Take four (4) capsules daily.
