What is Creatine?

Creatine is a natural substance produced in the body from amino acids such as arginine, glycine, and methionine. It’s primarily stored in muscles and used as a quick energy source during high-intensity exercise. Dietary sources of creatine include red meat and fish, but supplementation allows for higher, more consistent levels.

How Does Creatine Work?

Creatine benefits athletes by replenishing ATP (adenosine triphosphate), the primary energy currency for muscle contractions. During short bursts of intense exercise, ATP is rapidly depleted. Supplementing with creatine increases phosphocreatine stores, which can rapidly regenerate ATP, allowing for longer, more intense workouts.

Scientifically Proven Creatine Benefits

Enhanced Muscle Strength and Power

Numerous studies demonstrate significant improvements in muscle strength and power from creatine supplementation. A meta-analysis published in the Journal of Strength and Conditioning Research found consistent strength gains across various demographics, from beginners to advanced athletes.

Increased Muscle Size

Creatine benefits muscle hypertrophy by drawing water into the muscle cells, causing cell volumisation. This swelling effect triggers anabolic signals in muscles, promoting long-term growth.

Improved Exercise Performance

Creatine supplementation is particularly effective in high-intensity, short-duration exercises like sprinting, weightlifting, and interval training. Studies repeatedly show enhanced performance and reduced fatigue in creatine users.

Cognitive Benefits

Emerging research suggests creatine benefits extend beyond physical performance, potentially improving cognitive functions, such as memory and reaction times, especially under stress or sleep deprivation.

Muscle Recovery and Injury Prevention

Creatine supplementation can accelerate muscle recovery by reducing muscle damage and inflammation post-exercise, decreasing the risk of injuries. This is one of the most underrated creatine benefits.

How Much Creatine Should You Take?

Research suggests a daily dose of 3-5 grams of creatine monohydrate is sufficient for most individuals. However, you can follow two common protocols:

• Loading Phase: 20 grams per day (split into four 5-gram doses) for 5-7 days, followed by a maintenance dose of 3-5 grams daily.
• Maintenance Only: 3-5 grams daily without a loading phase, achieving full saturation in 3-4 weeks.

Both methods are effective; choose based on personal preference.

Best Way to Take Creatine

For optimal creatine benefits:

• Timing: While creatine can be taken at any time, post-workout consumption may slightly enhance muscle uptake due to increased blood flow and insulin sensitivity.
• Mixing: Combine creatine monohydrate powder with water, juice, or a protein shake. Carbohydrates and protein can enhance creatine absorption.
• Consistency: Regular daily intake is crucial to maintain elevated muscle creatine levels.

Are There Any Side Effects?

Creatine is considered safe and effective when used appropriately. Commonly cited side effects, such as hair-loss, kidney damage or dehydration, lack substantial evidence. However, adequate hydration is recommended, as creatine increases water retention within muscles. Now I mentioned at the start of the article that I don’t take it, nor do I recommend it to my clients and here is why. Depsite the lack of evidence of negative side effects, I have experienced negative side effects. I have tried taking creatine 3 times since I started lifting in 2019 and each time I noticed hair-loss and acne. Hair-loss is a commonly reported side effect of creatine despite everyone in the fitness industry heavily denying it and dismissing it’s possibility. I am not here to make any wild claims about the effects of creatine, I am merely sharing my experience, I fully understand that everyone is different, everyone’s body is different as is everyone’s genetic make up.

Creatine increases a hormone called dihydrotestorone (DHT) which can contribute to male pattern baldness in individuals with a genetic predisposition. You will often hear people say that they take creatine and see no side effects therefore it is safe however, this is extremely narrow minded and completely disregards the fact that other people have different genetics. Furthermore, people will often site studies as evidence that creatine does not have side effects however, they test a handful people, a small fraction of the population so extrapolating the data for everyone is quite a stretch in my opinion. In addition to my negative experience, everyone I know that takes creatine or has taken creatine has experienced hair loss. This is purely anecdotal with no scientific basis and may not have any correlation however, it is enough proof for me to consider the fact that it may have side effects.

As for the acne, this is again genetic and for me it caused it to worsen. This may not happen to you but like I said I am just sharing my experience so if you have a genetic predisposition to hair loss or acne, I advise you to exercise caution when supplementing with creatine and assess whether the creatine benefits outweigh the potential side effects. Testing to see if creatine benefits you may still be worth it since it can improve performance significantly.

Final Thoughts on Creatine

The creatine benefits are undeniable and it stands as one of the most effective supplements to enhance your athletic performance, strength, muscle growth, and even cognitive function. It is supported heavily by research however, due to my experience with it and it’s potential to increase hair loss for individuals that have a predisposition to male pattern baldness through an increase in DHT I personally do not take it or recommend it to my clients as I do not want to be responsible for any negative side effects for them.

What is Black Maca?

Black maca, a variant of the Peruvian root vegetable Lepidium meyenii, has garnered attention for its potential to enhance workout routines and athletic performance. Maca root has been popularised recently for it’s benefits but the rarer, lesser known black maca is the true king for men. When the maca root is harvested, it will yield all three types (yellow, red and black) with black maca being the rarest (10-15%). Black maca is traditionally associated with masculine energy and male sexual health. Rich in nutrients and bioactive compounds, black maca may offer several benefits to fitness enthusiasts and athletes.​

Natural Energy Booster

One of the primary advantages of black maca is its role as a natural energy enhancer. Athletes and bodybuilders have traditionally used maca root to increase energy and endurance. Some evidence suggests that maca supplementation can positively affect muscular performance during high-intensity activities.

Adaptogenic Properties

As an adaptogen, black maca helps the body adapt to various stressors, promoting balance and resilience. This adaptogenic quality can be particularly beneficial during intense training periods, aiding in maintaining optimal performance levels.

Antioxidant-Rich Composition

Black maca is abundant in antioxidants, which combat oxidative stress caused by free radicals. This antioxidant effect may support intramuscular pH recovery, limit fatigue by reducing lactate accumulation, and facilitate faster muscle recovery, thereby improving the efficiency of anaerobic metabolism. ​

Muscle Recovery and Inflammation Reduction

Emerging research indicates that black maca supplementation may aid in muscle recovery and reduce inflammation. A study involving elite athletes found significant decreases in inflammatory markers such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α) after 12 weeks of black maca supplementation. These reductions suggest improved recovery and reduced muscle soreness post-exercise. ​

Hormonal Balance and Muscle Function

Black maca may contribute to hormonal balance, which is crucial for muscle function and overall athletic performance. Studies have shown that maca promotes muscle hypertrophy, differentiation, and maturation, potentially via muscle hypertrophic signaling pathways such as Akt and mTOR. This suggests that black maca could support muscle growth and strength development. ​

Black Maca Benefits Summarised

• Increased natural energy and endurance
• Improved hormonal balance, particularly testosterone regulation
• Reduced inflammation and faster muscle recovery
• Enhanced resistance to physical and mental stress
• Protection from oxidative stress due to high antioxidant content
• Support for muscle growth and strength
• Improved sexual health and libido

Conclusion

Incorporating black maca into your workout regimen may offer multiple benefits, including enhanced energy, improved endurance, reduced inflammation, and better muscle recovery. While existing research is promising, further studies are necessary to fully understand the extent of black maca’s impact on athletic performance. As with any supplement, it’s advisable to consult with a healthcare professional before adding black maca to your diet.​

Accelerate your progress beyond supplements

While black maca has remarkable benefits, the performance enhancing effects are only significant when paired which a good diet, effective training plan tailored to your body and consistent resistance training. This is is why we created AXIVM Coaching, to help you achieve your fitness goals and achieve your dream physique.

What is Ashwagandha KSM-66?

Ashwagandha, scientifically known as Withania somnifera, is an adaptogenic herb with roots deeply embedded in Ayurvedic medicine. Among various forms, KSM-66 stands out as the highest quality Ashwagandha available, thanks to its patented extraction process that exclusively utilises root extracts. This method ensures maximum purity, potency, and efficacy, delivering optimal Ashwagandha performance benefits.

Ashwagandha For Stress Reduction

One of the key Ashwagandha performance benefits is its ability to significantly lower cortisol levels. Cortisol, known as the stress hormone, can negatively impact your athletic performance when chronically elevated. High cortisol levels:

• Decrease testosterone production
• Increase muscle breakdown
• Impair recovery and performance

Clinical studies have demonstrated Ashwagandha KSM-66’s ability to effectively reduce cortisol, leading to better hormonal balance and stress management.

Boosting Testosterone Levels

Lower cortisol levels contribute directly to elevated testosterone production. Testosterone is crucial for athletes, playing a significant role in:

• Muscle mass and strength gains
• Enhanced power and performance
• Improved mood and confidence

Multiple clinical trials, including 24 gold-standard studies, have confirmed that regular supplementation of Ashwagandha KSM-66 significantly increases testosterone levels, strength, and muscle growth.

Enhanced Strength and Reduced Fatigue

Athletes supplementing with Ashwagandha KSM-66 have experienced impressive Ashwagandha performance benefits:

• Notably improved strength and muscle power
• Reduced muscle fatigue during high-intensity workouts

Athletes experienced enhanced endurance and quicker recovery, enabling consistent high-level performance.

Joint Pain and Inflammation Reduction

Chronic inflammation and joint pain can severely limit performance. Ashwagandha KSM-66 possesses powerful anti-inflammatory properties, helping athletes manage inflammation effectively, reducing pain, and supporting better joint health. This leads to greater comfort and longevity in training.

Improved Immune System and Overall Health

Ashwagandha KSM-66 also boasts antioxidant properties, protecting your body against oxidative stress and boosting immunity. A robust immune system means fewer illnesses and more consistent training, critical for sustained athletic performance.

Stress Management and Weight Loss

Managing stress through Ashwagandha KSM-66 supplementation can also promote healthy weight management. Elevated cortisol levels contribute to increased fat storage, particularly around the abdomen. By reducing cortisol, Ashwagandha helps regulate weight and supports body composition goals.

Better Sleep for Improved Recovery

Sleep quality is directly linked to athletic recovery. Ashwagandha KSM-66 significantly improves sleep by promoting relaxation and stress relief, facilitating faster recovery and greater muscle growth. The recovery impacts are one of the key Ashwagandha performance benefits. For more ways to optimise sleep for maximum muscle growth, explore our detailed guide here.

Unlock Your Potential with Ashwagandha KSM-66

If you’re ready to enhance your athletic performance naturally, consider adding our high-quality Ashwagandha KSM-66 to your supplement stack to reap all the Ashwagandha performance benefits. Our KSM-66 Ashwagandha supplement is clinically validated and highly bioavailable. Shop now.

Although Ashwagandha is safe for most people, it is important to consult a doctor or health care professional before trying out any new supplement to see if it is safe for you.

Take Your Training To The Next Level

Natural supplementation is just one of the ways that AXIVM can help you level up your fitness journey and accelerate your progress to building muscle and achieving the phsyique you always dreamed of.