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Creatine Ice Cream

I am in LOVE with my Ninja Creami ice cream maker! I can’t believe how I can make creamy ice cream packed with protein and this version is packed with creatine!

⚡ Benefits of Creatine: Eat the Creatine Ice Cream!

More than muscle—power for your body and brain

🧬 What Creatine Does

Creatine is stored in muscles (and to a smaller extent, in the brain) as phosphocreatine.
Its primary role: rapidly regenerate ATP, your body’s main energy currency, especially during short bursts of intense effort.

📌 Result: More energy output, less fatigue, and faster recovery between efforts.

💪 Physical Performance Benefits of Creatine

1. Increases Strength & Power

Enhances ATP regeneration for explosive lifts, sprints, and HIIT
Average strength gains: 8–14% over placebo in studies

📚 Branch, 2003 – Creatine supplementation led to significant strength increases in trained athletes.

2. Builds Lean Muscle

Allows you to lift heavier for more reps → greater training stimulus
Increases cell volumization (muscle cells store more water + nutrients)
Stimulates muscle protein synthesis indirectly

3. Speeds Recovery

Reduces muscle cell damage and inflammation post-training
Improves glycogen replenishment when taken with carbs/protein

4. Improves High-Intensity Endurance

Beneficial for sports requiring repeated bursts of effort (MMA, CrossFit, hockey, soccer)

🧠 Cognitive & Neurological Benefits of Creatine

5. Brain Energy & Focus

The brain uses ATP like muscles—creatine helps maintain mental clarity under stress
Improves short-term memory, reaction time, and executive function, especially in sleep-deprived or stressed states

📚 McMorris et al., 2006 – Creatine improved memory and reasoning in healthy adults.

6. Neuroprotection

Shown to help in conditions like TBI, concussion recovery, Parkinson’s, ALS
May protect brain cells from oxidative stress and energy deficits

🦴 Bone & Aging Benefits of Creatine

7. Supports Bone Density

Resistance training + creatine can increase bone mineral content, reducing osteoporosis risk

8. Preserves Muscle During Aging

Counteracts sarcopenia (age-related muscle loss)
Improves functional strength in older adults

📚 Candow et al., 2014 – Older adults on creatine + resistance training had greater muscle and strength gains.

📏 Dosing & Use

Daily Dose: 3–5 g/day (no need to cycle)
Loading Phase: Optional—20 g/day split into 4 doses for 5–7 days for faster saturation
Timing: Any time of day—post-workout with protein + carbs may improve uptake
Form: Creatine monohydrate (micronized for better mixing)

⚠️ Myths & Safety

Myth: Creatine harms kidneys

✅ Safe for healthy individuals (studied up to 5+ years without adverse effects)
Myth: Creatine causes dehydration
✅ Actually improves hydration in muscle cells
Myth: Creatine is only for bodybuilders
✅ Benefits endurance athletes, older adults, and even brain health

✅ Conclusion

Creatine is one of the safest, most effective, and most researched supplements—benefiting not just strength and muscle, but also brain function, bone health, and aging resilience.

🔑 If protein builds the house, creatine keeps the lights on.

WHAT CREATINE I RECOMMEND

My favorite creatine is Create Creatine! I LOVE their mixed berry packets. I even have some in my carry on when I travel!

Creatine is no longer just for athletes looking to lift heavier—it’s a well-rounded, evidence-based supplement that supports muscle strength, mental clarity, mood stability, and even restorative sleep. I plan on taking this forever! Building muscle is getting harder as I age but I notice my strength is MUCH better now that I added Create Creatine to my routine!

Whether you’re managing stress, hitting PRs at the gym, or simply optimizing your energy on keto, creatine might be one of the simplest and most powerful tools in your wellness toolkit.

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