Hi IgnyteFit Fam. Welcome back. I'm Mary Daphne, MD for short. And today we are doing a deep dive into a topic that's been making waves in the fitness and health industry. Creatine. Now you might have heard of it. You might even be using it, but do you really know what it does? We're going to find out. So stick around.

First of all, what is creatine? Creatine is a substance that's found naturally in our bodies, primarily in our muscle cells. It's involved in the production of energy during high intensity, short duration exercises like lifting weights or sprinting.

 Here's where it gets interesting. Studies have shown that supplementing with creatine can increase the creatine content in our muscles by up to 40%. This leads to increased power output, improved strength, and even better high intensity exercise performance.

Now, you might be thinking, great, I'll start shoveling this stuff down by the spoonful. But hold on a second. Like anything else, there is a right way and a wrong way to use creatine.

Most experts recommend a loading phase of around 5 7 days where you would take around 20 grams of creatine per day, split into four doses. After that, you drop down to a maintenance dose of around 3 to 5 grams per day. And remember, it's always best to check with a healthcare professional before starting any new supplement regimen.

Let's address the elephant in the room, shall we? You've probably heard some rumors about creatine. Does it cause kidney damage? Does it lead to dehydration and cramps? The short answer is no. These are myths. Most research shows that creatine is safe to use for most people when used appropriately.

In fact, creatine has been studied extensively for its potential therapeutic effects. It shows promise in helping with neurological conditions like Parkinson's and Alzheimer's due to its role in energy production. 

Creatine supplementation might help improve the brain's energy supply, which could potentially slow down the progression of these diseases. But remember, more research is needed in this area.

So, there you have it IgnyteFit fam. Creatine, it's not just for bodybuilders or elite athletes. Whether you're looking to add some extra reps to your workout or just want to feel a bit stronger carrying your groceries, creatine might just be the supplement for you.

Thanks so much for joining me today, IgnyteFit fam. Remember, knowledge is power, especially when it comes to your health. Until next time, stay strong, stay informed, stay healthy, and I'll see you in the next one.

Thank you for reading!!