As part of National Nutrition Month, The Houstonian Club and registered dietitian Elayna Nunley provide insights into creatine.
There are so many supplements on the market these days that it is hard to know which ones are beneficial or even safe. The Houstonian Club, one of the nation’s premiere fitness facilities, and its registered dietitian, Elayna Nunley, explains the benefits of creatine, one of the most talked about supplements in the fitness industry.
Nunley, along with the club’s team of fitness and health professionals, offers expertise to members, fostering an environment where exercise and wellness are combined for a healthy and balanced lifestyle.
What is creatine?
“Creatine is a compound made by the body through amino acids and used for energy in the muscles and brain,” said Nunley. “We process small amounts from foods like red meat and fish, so having correct levels of protein intake aids in creatine regenerating energy to our cells.”
Why is it beneficial?
“Weight maintenance throughout life requires a multisource approach. Diet alone can do well; however, the scale may change based on loss of fat and muscle mass,” Nunley noted. “Incorporating exercise may lessen muscle loss, but studies show combining it with creatine works best for muscle preservation when in a caloric deficit.”
According to Nunley, focusing on protecting muscle health and balance may enhance recovery processes post-exercise, thus improving strength and fitness performance. “This is the most impactful way to improve overall metabolic rate, creating an environment for fat loss while maintaining a higher fitness level during aging.”
How do I know if I need to take creatine?
For those looking to maximize their efforts, creatine might help optimize results. Studies show that creatine supports muscle work and recovery, allowing for more challenging and longer workouts. Creatine is a well-researched supplement among many age groups and both genders and is considered safe for most.
“It is important to visit with a registered dietitian for a full intake and review before starting any supplement. Creatine may not be necessary for those consistent with variety in your protein and adequate portions,” said Nunely.
Is there an ideal time to take creatine?
Whether taken before or after a workout, Nunley says consistency is the key to supporting the overall wellness benefits of creatine. The compound is stored in the muscles, so it is essential to be committed to incorporating the supplement for long enough to see its positive effects.
Are there any pitfalls or side effects to taking the supplement?
“Focus on performance benefits and approach including creatine with intent and structure. You may select to have a loading phase or not, but consistency of intake is the key,” said Nunely. “Beginning with the lowest amount is best to monitor tolerance. It is important to review labeling for blends, additional ingredients, and select a well-tested product. Staying hydrated, following recommended dosage, and keeping appointments with a dietitian or healthcare team is the best way to be successful in wellness programming.”
