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The Most Researched Performance Enhancer You're Not Taking As a professional in the exercise science field, I've seen countless supplements come and go, but creatine stands out as the most scientifically validated   performance and health enhancer  available. Despite overwhelming evidence of its benefits, myths and misconceptions still prevent many people from leveraging this powerful (and natural) compound. Creatine was first identified in 1832 by a French scientist, but it didn’t become popular as a sports supplement until the 1990s—thanks to Olympic athletes using it to boost performance! In reviewing the research and working with clients, it’s clear that creatine isn't just for bodybuilders - it's a game-changer for anyone seeking improved physical and cognitive performance. In this guide, I'll break down the science behind creatine, dispel common myths , and explain why it might be the most important supplement you're not taking. What Exactly is Creatine?   Creatine is a naturally occurring compound that helps quickly regenerate ATP, the primary energy source for muscle contractions, improving strength, power, and high-intensity exercise performance. It also supports brain energy metabolism, enhancing memory, cognitive function, and mental fatigue resistance. Your body already produces creatine, and you can also get very small amounts of it from foods like meat, fish, and eggs. Physical Performance Benefits Increases muscle strength and power Enhances muscle growth Improves high-intensity exercise performance Accelerates muscle recovery Helps maintain muscle mass during weight loss Cognitive Benefits Improves brain function and memory Potentially reduces neurological disease risk Supports mental clarity and processing speed May help manage depression and brain-related disorders Understanding Water Retention   When you start taking creatine, you might notice a slight gain in weight. This is due to increased water retention in your muscles - not fat gain. This extra intramuscular water aids muscle performance and is a positive component of creatine. Dosage and Safety Recommended daily intake: 3-5 grams ~ 1 flattened tbsp Safest and most studied form: Creatine Monohydrate No significant side effects in healthy individuals Safe for long-term, continuous use Numerous studies have confirmed creatine's safety, even at high doses and over extended periods. Contrary to outdated myths, creatine does not damage kidneys in healthy individuals. Who Should Take Creatine? Athletes and fitness enthusiasts Individuals seeking cognitive enhancement People looking to preserve muscle mass Adults of all ages interested in performance optimization The bottom line: Creatine is safe, effective, and incredibly well-researched. It offers benefits far beyond just muscle building. Stay tuned for my next edition on creatine, where I will take a deeper dive into the cognitive benefits  as well as its specific benefits to Females References: Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. Avgerinos, K. D., et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review. Experimental Gerontology, 108, 166-173. Chilibeck, P. D., et al. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 8, 213-226. Candow, D. G., et al. (2015). Low-dose creatine combined with protein during resistance training in older men. Medicine and Science in Sports and Exercise, 47(9), 1987-1995. Smith-Ryan, A. E., et al. (2021). Creatine Supplementation in Women's Health: A Systematic Review. Nutrients, 13(3), 877. By Darwin Anderson (CSCS, CNC, CF-L1, PhD Student)

I’m back with more information on the powerhouse supplement creatine  and its benefits extending beyond the gym . Emerging research has shown us that creatine enhances cognitive function  and provides unique advantages for women  – and yet, most people still overlook these effects. Creatine isn’t just for bodybuilders. Whether you want to sharpen your mind, support hormonal health, or simply feel stronger and more energized , creatine might be the most valuable supplement you’re not taking. Creatine Monohydrate is the most researched and effective form In this guide, based on the current literature, I’ll break down the science behind creatine’s cognitive benefits , how it supports women’s health , and why it deserves a place in your daily routine. Creatine and Cognitive Function: Fueling Your Brain Your brain is a high-energy organ, constantly demanding a steady supply of ATP (adenosine triphosphate) to function at its best. Creatine plays a crucial role in regenerating ATP, which supports mental clarity, memory, and focus. Research shows that supplementing with creatine (5 - 10g) enhances cognitive performance, especially in situations where your brain is under stress – think sleep deprivation, demanding tasks, or aging. For vegetarians and vegans (who get little creatine from diet), the cognitive boost can be even more profound. Key Cognitive Benefits of Creatine: Improves Memory and Learning:  Studies show creatine enhances short-term memory and information recall, particularly in people experiencing mental fatigue. Boosts Mental Clarity and Focus:  By increasing brain energy availability, creatine helps sustain concentration during cognitively demanding tasks. Reduces Mental Fatigue:  Creatine supplementation may alleviate the cognitive drain caused by lack of sleep or prolonged mental effort. Neuroprotective Potential:  Emerging evidence suggests creatine may reduce the risk or progression of neurodegenerative diseases like Parkinson's and Alzheimer's. Why Women Benefit from Creatine For years, creatine has been marketed primarily to male athletes, but women stand to benefit just as much, if not more, from this supplement. Beyond performance, creatine supports female-specific health needs and hormonal changes throughout the lifespan. Creatine Benefits for Women: Hormonal Balance: Emerging evidence demonstrates that   creatine may alleviate symptoms related to hormonal fluctuations, particularly during the menstrual cycle, pregnancy, and menopause. Reproductive Health:  Emerging research suggests creatine may support healthy fetal development during pregnancy by enhancing maternal energy availability and reducing oxidative stress. Mood and Mental Health: Research suggests creatine supplementation can improve mood, reduce symptoms of depression, and support emotional resilience (which anyone could benefit from!) Bone and Muscle Health: Creatine helps preserve muscle mass and bone density, crucial for women as they age and face a higher risk of osteoporosis due to natural changes in the body. Addressing the Myths: Creatine and Water Retention A common myth suggests creatine causes bloating or unwanted weight gain. Here’s the truth: Creatine pulls water into your muscles, increasing hydration and enhancing their function. This is not the same as gaining fat or experiencing puffiness – it’s a sign that your muscles are primed for better performance. How to Use Creatine Safely and Effectively Recommended Dose: Start with 3-5 grams of creatine monohydrate per day (~1 flattened tablespoon). Consistency Matters: Daily supplementation is key for maintaining elevated muscle and brain creatine stores. Safe for Long-Term Use: Extensive research confirms creatine is safe and beneficial, even with prolonged use in healthy individuals. Creatine can come in tablet or powdered form Who Should Take Creatine? Women looking to enhance cognitive function and hormonal health Anyone facing high mental demands or stress Athletes and fitness enthusiasts seeking better recovery and performance Older adults aiming to maintain cognitive sharpness and muscle mass The Bottom Line Creatine is more than just a performance enhancer – it’s a versatile, safe, and research-backed supplement with profound benefits for both brain health and women’s wellness. Whether you want to think clearly, feel stronger, or support long-term health, creatine is a simple addition to your daily routine with amazing results. Not to mention, it’s very affordable.  Stay tuned for my next edition on sleep , where I will take a deeper dive into how sleep impacts performance in the gym (including muscle growth and recovering from injury), cognitive function, memory, hormonal, and metabolic health. References: Avgerinos, K. D., et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review. Experimental Gerontology, 108, 166-173. Smith-Ryan, A. E., et al. (2021). Creatine Supplementation in Women's Health: A Systematic Review. Nutrients, 13(3), 877. Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. By Darwin Anderson (CSCS, CNC, CF-L1, PhD Student)

You're in the gym every week, you're working hard, why not understand how to maximize your efforts? Variations of the bench press: incline, decline, flat, barbell, dumbbell, wide grip, and narrow grip. Each variation provides slightly different stimulus to different muscles. As a fitness professional, I've watched individuals struggle to understand the true mechanics of muscle growth. Despite the abundance of fitness content, the scientific process of building muscle remains a mystery for most. In studying muscle physiology, working with athletes, and translating complex scientific research into actionable strategies, I've learned that muscle growth is a precise, scientifically governed process that anyone can master. In this guide, I'll break down the science of muscle building, demystify hypertrophy, and show you exactly how to optimize your resistance training for maximum muscle growth. What is Muscle Hypertrophy?   Muscle hypertrophy is the scientific term for muscle growth. It occurs when muscle fibers increase in size in response to mechanical stress from resistance training. Benefits of Muscle Building Optimal Muscle Growth Strategies The Muscle Growth Process Recovery is Crucial Benefits of Muscle Building Increased metabolic rate Enhanced insulin sensitivity Improved bone density Better joint protection Reduced injury risk Improved body composition Enhanced cognitive function Increased testosterone and growth hormone production Optimal Muscle Growth Strategies Train each muscle group 2-3 times per week Use progressive overload (gradually increasing weight/reps) Prioritize compound movements (squats, deadlifts, bench press) Aim for 10-20 sets per muscle group weekly Use rep ranges of 6-12 for hypertrophy Ensure adequate protein intake (0.8-1g per lb of body weight) The Muscle Growth Process Mechanical Tension Resistance training creates high levels of physical stress in muscle fibers Triggers cellular signaling that initiates muscle protein synthesis Heavier weights and challenging resistance create more significant muscle tension Metabolic Stress High-volume training creates metabolic byproducts in muscles These byproducts stimulate growth hormone release Causes "pump" sensation during training Muscle Damage and Repair Resistance training causes controlled muscle fiber damage Body repairs damage by creating larger, stronger muscle fibers This adaptation prepares muscles for future stress Recovery is Crucial Muscle growth happens during rest, not during training. Prioritize: 7-9 hours of sleep nightly Proper nutrition Adequate protein intake Hydration Stress management The bottom line: Muscle growth is a scientifically driven process, but it’s not rocket science. Get in the gym consistently, train all your muscles hard at least twice a week, and be intentional with how you recover (sleep, nutrition, stress management). References: Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their applications to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. Mitchell, C. J., et al. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71-77. Radaelli, R., et al. (2015). Low- and high-load resistance training periods: effects on muscle mass and strength gains. Scandinavian Journal of Medicine & Science in Sports, 25(5), 613-621. Staron, R. S., et al. (1994). Skeletal muscle adaptations during early phase of heavy-resistance training in men and women. Journal of Applied Physiology, 76(3), 1247-1255. By Darwin Anderson (CSCS, CNC, CF-L1)

Join Cambridge Athletic Club in Somerville, MA for a gym membership that fits your lifestyle. Enjoy top-notch facilities and a supportive community! Home: Welcome Looking to join? Discounts available! Students Seniors Frontline workers Certain company affiliations Explore Discounts LUXURY FITNESS CLUBS IN CAMBRIDGE With four gyms conveniently situated across Kendall Square and East Cambridge, you'll have access to exceptional amenities, state-of-the-art studios, and a vibrant community of like-minded individuals. Tour The Clubs GROUP EXERCISE CLASSES Ignite your passion for fitness as you immerse yourself in a curated selection of group classes led by inspiring instructors. From heart-pumping cardio sessions to mind-body connection practices, each class is designed to elevate your fitness journey and unlock your full potential. View Class Schedule TRAIN WITH US, TRANSFORM YOURSELF From comprehensive assessments to customized exercise routines, our personal training sessions provide the guidance, motivation, and accountability you need to reach new heights in your fitness journey. Discover Personal Training Check Out Our Latest Blog Posts Beyond the Gym: Creatine’s Lesser-Known Benefits for Cognitive and Women’s Health Creatine: The Science of Muscle Building: Understanding Resistance Training and Hypertrophy TRUSTED BY

Are you a company looking to ensure your employee's wellness? We partner with dozens of businesses in Massachusetts to keep their teams healthy. Corporate Wellness A Corporate Wellness Program is one of the most cost-effective ways to improve the lives of employees, as well as to keep your overall business healthy. At CAC, we can customize wellness programs to fit the specific needs of your company and employees. We're here to help you improve morale, increase productivity, and lower absenteeism. We offer: Corporate membership discounts On- and off-site Corporate Classes Yoga, Meditation, Bootcamp, Zumba Classes, and more You can use our space or we can bring the workouts and instructors to your offices! Nutrition Services Personal Training If you would like more details about setting-up a corporate partnership between your company and CAC, please fill out the form below. Note: If you are an employee inquiring about an individual membership, please email membership@cambridgeathletic.com .

Join Cambridge Athletic Club's Technology Square location. Access top facilities, equipment, and classes in the heart of Kendall Square. Cambridge Athletic Club CAC TECH SQUARE ADDRESS 600 Technology Square Cambridge, MA 02139 HOURS MON - FRI: 6:00a - 8:00p SAT & SUN: Closed* *access to 215 First St. from 8a - 6p CAC’s second largest location is located right in Technology Square, between Kendall & Central. This inviting club has an open layout and plenty of natural light (all the benefits of an outdoor workout without having to worry about the weather!) Membership at this location includes: Garage parking with validation (click here for details ) Complimentary towel service Large open cardio area and weight training floor Full service locker rooms with dry saunas Group fitness classes Personal Fitness Evaluation Access to the 215 First Street location on weekends & holidays when this location is closed Members may bring a guest to workout with them for $15.00. All guests must show a valid ID at the time of entry. JOIN TECH SQ TECHNOLOGY SQUARE GALLERY