Hey fitness nerds!

I remember in 2015 when I came home after the gym.

I have just bought my first supplement = creatine.

My dad was convinced it was steroids.

It took me months to convince him that it is much more innocent than steroids.

Now, creatine is everywhere. It is one of the most popular supplements secondary to whey protein.

And for good reasons.

Learn 🔽 below why is creatine a must supplement.

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Why is creatine a must?

• Article of The Week: How does creatine work in our body?

• Tips of the Week

• High Protein Breakfast Oats

Why is Creatine a must?

What is Creatine?

Creatine monohydrate is a popular dietary supplement usually taken by athletes.

Known for its wide range of benefits - enhancing athletic performance and muscle growth.

Here are the main benefits of creatine monohydrate:

1. Enhances Athletic Performance

Creatine improves high-intensity exercise performance.

It increases phosphocreatine stores in your muscles, allowing for the production of more ATP (energy store).

ATP fuels muscles.

This leads to improvements in strength, ballistic power, sprint ability, muscle endurance, and fatigue resistance.

2. Accelerates Muscle Growth

Creatine is one of the most effective supplements for increasing muscle mass and strength.

It promotes muscle growth.

It does that by boosting the formation of proteins that create new muscle fibres.

On top of that, it increases levels of insulin-like growth factor 1.

Additionally, creatine supplements can increase the water content in muscles, contributing to rapid muscle growth.

3. Supports Brain Health

Creatine increases phosphocreatine stores in the brain, helping to produce more ATP, which is crucial for performing difficult tasks.

Creatine may aid brain function by increasing dopamine levels and enhancing mitochondrial function.

4. Improves Glucose Metabolism

Creatine supplementation has been linked to better blood sugar control.

Especially when combined with exercise.

This could be beneficial for managing diabetes and reducing the risk of developing diabetes.

5. Enhances Recovery and Reduces Fatigue

Creatine can help reduce fatigue and tiredness, making it easier to recover from intense exercise.

It has been shown to reduce dizziness during sleep deprivation.

There are a lot of benefits to using creatine monohydrate.

Especially if you are in the gym lifting heavy weights regularly.

On top of that, it is one of the cheapest supplements on the market.

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Article of the Week

3 Tips to Reduce Fatigue after workouts

Heavy workouts are great.

There is no better feeling than sore muscles post-workout.

But recovery is needed for muscles to grow.

1. Sleep and Recovery
   
   Aim for at least 7-8 hours per night.

   
   Sleep is crucial for muscle repair and recovery, and insufficient sleep can exacerbate post-workout fatigue

   
   Incorporate light cardio, stretching, and foam rolling into your recovery routine.
   
   They help with fatigue and soreness by increasing blood flow and aiding in muscle recovery.
   
   

2. Cool Down
   
   Cooling down can involve lighter activity and stretching.
   
   This helps prevent injury and reduces post-workout fatigue.
   
   

3. Hydrate

   
   Ensure you drink plenty of water before, during, and after your workouts.
   
   Dehydration can lead to fatigue.
   
   Aim for 10-12 250mL glasses of water daily.

Make sure to do rest days as well.

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

High Protein Breakfast Oats (makes 4 servings)

A sweet but healthy breakfast is hard to come by.

My go-to choice when I am fed up with eggs is protein oatmeal.

It is so versatile and you can make it in any flavour you like. From tiramisu to blueberry muffin-inspired breakfast oats.

The best part: macros are great.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: Approximately 350 kcal per serving

• Protein: 30 g

• Carbohydrates: 40 g

• Sugars: 4 g (natural sugars from sweet potatoes)

• Fat: 8 g

The Ingredients

• 40 grams of rolled oats (about 1/2 cup)

• 240 millilitres of unsweetened coconut milk (1 cup)

• 1 scoop (about 30 grams) of your favourite protein powder (my favourite flavour is double chocolate brownie)

• 1 tablespoon of chia seeds (about 15 grams)

• 1/2 a medium-sized banana, sliced

• A handful of mixed berries (such as blueberries, raspberries, and strawberries)

• A teaspoon of pistachio sauce

• 3 dates

The Instructions

1. Combine the oats, coconut milk, and chia seeds in a small saucepan.

2. Cook over medium heat, stirring occasionally, for about 5-7 minutes or until the oats have thickened to your liking.

3. Take them off the heat and mix in the protein powder

4. Transfer the oatmeal to a bowl and top with the sliced banana and mixed berries. Add pistachio sauce and diced dates

5. I like to cool mine to room temperature before I eat it

And there you have it.

A filling and delicious breakfast.

Vote for the next week’s Recipe by clicking the button below

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