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INSIDE THIS ISSUE From the Desk of Matthew Bangerter PAGE 1 5 Ways to Support Great Study Habits in Your High Schooler PAGE 1 Falsities You’ve Been Told About Jury Duty PAGE 2 Why Labor Day Is Indebted to the Pullman Strike PAGE 3 Take a Break PAGE 3 Braised Swiss Chard PAGE 3 Is a Creatine Supplement Right for Me? PAGE 4 You work hard, eat right, and push yourself to the limit day after day, but are you still placing results on the table? A quality creatine supplement can help you get the most out of your workout and diet. IS CREATINE RIGHT FOR ME? Creatine can benefit virtually anyone who wants to improve their fitness because it allows your body to produce more ATP, which is converted into energy during exercise. Supplementing with creatine has proven to increase strength, hypertrophy (muscle growth), and sprint performance. A 2018 study published in Experimental Gerontology showed that creatine can even improve cognitive function. IS CREATINE SAFE? Creatine has been the subject of more research than nearly any other fitness supplement and is generally considered to be safe. Claims that it causes kidney and liver damage have been debunked by study after
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study. Some people do find certain types of creatine cause GI distress, but this can be fixed by trying a different type. Another common myth is that creatine causes weight gain. While you might see a slight increase in water weight in the first few days, this is temporary. In most cases, any long-term weight gain is actually due to an increase in muscle and decrease in fat. WHAT KIND OF CREATINE SHOULD I BUY? Your body naturally produces creatine, and you can find it in beef, poultry, and fish. To consume enough creatine to really see a difference in performance, however, you need to take a supplement. There are several forms of creatine on the market, but creatine monohydrate and micronized creatine are your best options. Most creatine studies test the monohydrate
Micronized creatine is basically the same thing, but it’s slightly easier to absorb because the molecules have been divided. If you find that monohydrate causes bloating or an upset stomach, try the micronized version. HOW AND WHEN DO I TAKE CREATINE? Take 6–12 grams per day after your workout to replenish spent creatine stores. Some people swear by creatine “loading” (taking a large amount for the first 1–2 weeks), but it’s debatable whether this method is helpful. The important thing is to take it every day and give your body a few weeks to reap the benefits of the supplement.
type and have proven its efficacy. Monohydrate is also the cheapest type of creatine, so it’s a win for your body and your budget.
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