Creatine - Is it the best supplement around?
Read time: 4 minutes?
Welcome to The Wellness Report, my weekly newsletter where I share my favourite tips and advice to help you love a happier, healthier, and longer life.
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What have I got for you today:
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My coaching program, The Paradigm Project,? helps ambitious entrepreneurs and professionals live a healthier, stronger, and all around better life.
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Most importantly, one of the main aims of the program is helping every single client achieve pain-free performance!
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If you are an entrepreneur who is in the mood to transform their health & fitness, then life changing results is within your reach.
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Click on the link here to book in your free coaching call and we can formulate a plan that will change your life forever!
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What’s up legend,
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From an energy and productivity viewpoint, this week has been far from ideal.
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I went to a festival on Saturday night that involved a handful of drinks and a very late night, so needless to say that Sunday was a bit of a write off.
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I didn’t sleep great on Sunday, or Monday, and then Tuesday night I was woken up in the middle of the night by a crazy thunder storm, despite having ear plugs in.
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So my sleep has been quite up and down this week, yet I’ve still managed to have excellent workouts despite feeling a little lethargic at times.
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You want to know one of the main reasons behind maintaining my high performances?
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My nutrition.
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With that being said, todays Wellness Report is all about nutrition…
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What is reverse dieting?
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Everyone and their uncle knows what ‘dieting’ means,
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But you may be less aware of the term ‘Reverse Dieting’.
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Simply put, it is exactly what it sounds like.
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Rather than actively trying to lose weight with a ‘diet’, reverse dieting is when you do the opposite and you actively try and gain weight.
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The goal is to raise a persons metabolism so they can consume more calories, while trying to maintain as close to their current level of body composition as they can.
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If an individual had started a diet at 2500 calories, and by the end of the diet they were on 2100 calories and had lost 8kgs.
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A successful reverse diet would aim to return the person to 2500 calories again, sometimes even higher, but without gaining back those 8kgs they had worked so hard to lose.
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Every 10-14 days, sometimes 21 depending on the person, you add a small amount of calories to your diet - anywhere between 40-100.
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This small increase may not seem like a lot, but over time this will add up, and in 10-12 weeks you could be eating 300-400 extra calories a day, without gaining much body fat.
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Not only that, but your workout performances will improve, your sleep and recover will be better, as well as your mood, and you get to eat more food.
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It’s a win win!
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If you have been in a calorie deficit for a prolonged period of time and you have had success with fat loss, it may be time to explore reverse dieting.
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Oh and this approach also kills off any chance of the dreaded rebound effect occurring from the dreaded yo-yo diet.
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Creatine - Is it the best supplement around?
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When it comes to supplement, one stands above the rest:
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Creatine.
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This supplement is the number one most researched sports supplement in the world and for good reason…
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Because the stuff is incredible!
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I’ve been using creatine for over half my life and I will be taking it until the very end.
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Creatine has well and truly earned its title as the best supplement in the world, and here’s 3 reasons why:
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Now, creatine’s primary role is to increase the body’s stores of phosphocreatine, which is used to produce ATP (adenosine triphosphate), the energy molecule that powers muscle contractions.
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Endless amounts of research has shown that creatine supplementation can significantly enhance performance in high-intensity, short-duration activities like weightlifting and sprinting, hence why I love it!
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So if you want to increase your strength and power, you know what to do.
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Creatine is not just a performance enhancer; it’s also a potent muscle-building supplement. By allowing for more intense and longer workouts, creatine indirectly supports greater muscle building.
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A study published in the Journal of Applied Physiology in 2003 demonstrated that participants who supplemented with creatine gained 2-3 times more lean muscle mass than those who did not over a 12-week period.
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That’s substantial!
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This last reason may surprise you and it’s a benefit that has been gaining a lot of momentum in recent years, and that is the cognitive benefits to creatine supplementation.
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Beyond its physical benefits, creatine has shown promise in supporting brain health. Research indicates that creatine supplementation can improve cognitive function, particularly in tasks requiring quick thinking and short-term memory.
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A study published in Psychopharmacology in 2003 found that creatine supplementation significantly improved cognitive performance in tasks that involve high cognitive demand, such as complex problem-solving.
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This should be music to your ears if you are a busy entrepreneur or professional who needs a sharp mind.
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This morning I actually watched a clip from a podcast of a very well respected bodybuilder/nutritionist expert explaining how he’s giving creatine to his children, as well as his 80 year old parents.
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It really is a superhero supplement!
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In regard to how much to take?
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5g per day is enough for most people, but you can go up toward 10g.
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How much protein do you need?
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My fiancé and I have been together for over 4 years now, so there isn’t much I can do anymore to shock her.
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Well yesterday I did just that when I told her my new protein target.
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300g per day ??
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Yep you have read that right, 300 grams of protein per day!
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Even I’m laughing at it ??
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That’s soooo much food.
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My reasons are simple;
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It’s an experiment.
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Over the next few months I want to see what changes, if any, happen to my body.
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Both from an aesthetic point of view, and also performance wise.
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I don’t know how I’m going to get it all in as there are days right now where I find myself downing protein shakes at 10pm to hit my targets ??
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But nothing a little planning and prep win’t fix.
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For reference, I’m currently consuming around 200-220g per day.
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But, how much protein do you actually need?
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This is one of the most common questions I get asked from new clients, and as a result it’s one of the first things I work on when a new client starts their coaching journey with me.
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Everyone should be aiming to consume a minimum of 0.7-1g of protein per kg of lean muscle mass.
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If you have performance, physique, and health goals, then aim to consume between 1.5-3.3g per kg of lean muscle mass.
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Aiming for the higher side of things if you are extremely focused on increasing your strength and muscle.
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Let’s use an 83kg male, who wants to get leaner and build muscle, with a body fat percentage of 25% as an example.
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This gives them a lean body mass of 62.25kg.
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62.25 x 2g of protein = 124.5g of protein per day.
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I suggest you aim to hit between 1.5-2g per kg.
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Hope that’s helped.
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A Quote For The Moment
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“You miss 100% of the shots you don’t take”
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- Wayne Gretzky
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Opportunities are there to be taken.
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Whether it’s in the business world, or in the gym,
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Unless you are wiling to commit, and possibly fail, you will never truly live up to your potential.
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P.S. Whenever you’re ready, here’s a few ways I can help you: