I started taking creatine

     Creatine is one of those supplements that I have studied as a part of my graduate degree and Certified Strength and Conditioning Specialist (CSCS). I know the benefits of the supplement. I have even recommended it to my clients and people that I work with. Even went as far as pulling up the text for recommended dosages. Creatine is one of those supplements that is recommended to "load" a dosage for the first 10 days or so then level off with 5g daily. Loading is only recommended but is the fastest way to see results. 

     Never pulled the trigger until recently. On a whim I bought some.

    I started mixing with my overnight oats in the morning. Milk/oatmeal/protein/creatine.

     After only a few days I felt the result. Not physically, but mentally. I felt bigger. I was lifting heavy and felt strong. My splint was a gym bro split of back, shoulders, sprints, chest, legs, LSD run, so kind of a bro split since I incorporate running into the plan. The plan itself revolved around rep ranges of 4x5 for deadlift and squat and 6-10 rep range for everything else. I included low intensity plyometrics as well. I few boxes jumps and broad jumps on deadlift and chest day to not affect the sprints/running. For the record I like running. Plus, when you couldn't run for months because of deep trigger points that had to get dry needled you appreciate running a bit more. On a side note, dry needling knocks you out for a few days. I walked with a limp for days after. Getting back to running was horrible. I was completely out of breath running one mile, so I want to maintain some sort of aerobic fitness. I won't make gains aerobically with only two days but at least I have a base.

    Anyway, back to creatine the psychological results were almost immediate. Physically, I'm not sure yet. I want to be on it for a at least two weeks before noticing any physical changes within my body. Now, I'm curious for the next cycle to take pre creatine measurements then after 4-6 weeks of lifting see how much I can do. That is an experiment for future blogs. 

    In terms of creatine itself, its cheap (less than $14 bucks), and can be incorporated into foods that I already eat-meaning that it's not out of the battle rhythm for food. I don't have to bring a shaker cup to work or bring the bottle to work. If the mental effects are immediate then physically, I should expect changes in the next week or two.

    For a grading scale I would 10/10 recomend