Creatine is one of the most researched supplements in the world. It is also one of the few that actually works for almost everyone who takes it. Combined with a Mediterranean diet, it can give you a noticeable edge in both physical and cognitive performance.
What Is Creatine?
Creatine is produced naturally in your body from amino acids and found in red meat and fish. Your muscles store it as phosphocreatine, used to produce ATP. Supplementing increases muscle stores, allowing better performance during high-intensity exercise and faster recovery.
Why It Works with the Mediterranean Diet
The Mediterranean diet provides a solid nutritional foundation. But the creatine content of Mediterranean foods is modest — you would need to eat over a kilogram of red meat daily to get 5 grams. Supplementation makes sense even on the best diet.
Benefits
Increased strength and power output. Improved cognitive performance. Enhanced muscle recovery. Support for brain health. Improved glucose tolerance when combined with exercise.
How to Take It
Take 5 grams daily. No loading phase needed. Creatine monohydrate is the most researched form and the best value. Mix with water, coffee, or add to yogurt. Consistency matters more than timing.
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