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BENEFITS OF CREATINE 💪

On the fence about whether to try creatine or not?

Jump off that fence, run through it, or do whatever you have to to get to a shaker and start!

Creatine is one of the most well-researched and effective supplements for muscle growth and athletic performance.

Found naturally in small amounts in foods like red meat and fish, creatine is stored in the muscles and used as a rapid energy source during high-intensity exercise.

Supplementing with creatine has been shown to provide numerous benefits for those looking to gain muscle, improve strength, and enhance overall performance.

So, if you’re not taking creatine, you’re leaving gains on the table.

Increased Muscle Mass

Creatine helps muscles retain more water, leading to an immediate increase in muscle size. Your muscles will feel rounder and look more full by taking it daily.

Beyond this, it boosts protein synthesis and reduces muscle breakdown, creating an ideal environment for muscle growth.

Over time, consistent creatine supplementation has been linked to significant gains in lean muscle mass.

Improved Strength and Power

One of the primary benefits of creatine is its ability to enhance strength and power output.

By replenishing adenosine triphosphate (ATP) stores (basically the cash your muscles spend to exert more force) more efficiently, creatine allows muscles to sustain higher-intensity efforts for longer periods.

This translates to improved performance in weightlifting, sprinting, and explosive movements. 

Enhanced Recovery

Creatine aids in muscle recovery by reducing inflammation and muscle cell damage after intense workouts.

Faster recovery means more frequent and effective training sessions, leading to greater long-term progress.

Safe and Effective

Creatine is one of the safest supplements available, with decades of research supporting its benefits and minimal side effects.

It is widely used by athletes, bodybuilders, and fitness enthusiasts to maximize their training potential.

For anyone looking to gain muscle, improve performance, and speed up recovery, creatine is a simple yet powerful addition to any fitness regimen. 

I recommend taking 5 grams of creatine monohydrate daily to optimize your gains!

EAT BETTR

CLEAN EATING HURTING YOUR GAINS? 📝

Eating Clean Doesn’t Mean Eating in a Deficit

Eating clean is often associated with health, weight loss, and an overall better lifestyle.

However, that doesn’t mean eating clean will automatically shred you up. While consuming whole, unprocessed foods provides essential nutrients and supports overall well-being, it doesn’t automatically mean you’re in a calorie deficit—a key factor in weight loss.

Many people assume that simply switching to "healthier" foods will lead to fat loss, but the reality is more complex.

Calories Still Matter

Weight loss boils down to consuming fewer calories than you burn.

Even if your diet consists of lean proteins, vegetables, and healthy fats, eating too many calories will still prevent fat loss.

Foods like nuts, avocados, and whole grains—though nutrient-dense—can be high in calories, making it easy to overconsume.

In fact, just a small cupped hand of nuts can be 175 calories.

A few of those a day and you can end up in a surplus!

Healthy Doesn’t Always Mean Low-Calorie

Many clean-eating foods are packed with nutrients but are also calorie-dense. For example, a smoothie with bananas, almond butter, and chia seeds is full of vitamins and minerals but can contain 500+ calories.

Healthy oils and fatty meats, whether they are organic, grass fed, etc, can still pack a sizable calorie punch.

Similarly, consuming large portions of protein or healthy fats can add up quickly, preventing a calorie deficit.

Clean Eating Can Improve Body Composition

While eating clean alone won’t guarantee fat loss, it can help. Prioritizing whole foods over processed options can enhance satiety, regulate hormones, and support a sustainable diet.

“Clean eating” can help you cut out high fat and sugar, hyperpalatable foods However, portion control and mindful eating are still crucial for achieving fat loss goals.

The Bottom Line

Eating clean is beneficial for health, but if weight loss is your goal, you must also monitor calorie intake.

I’m not saying not to eat healthier, I just recommend still reading nutrition labels and macro information.

A balanced approach—focusing on both food quality and quantity—ensures you get the best of both worlds: optimal nutrition and sustainable fat loss! 

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DO BETTR CREW!

Thank you for being a part of Do BETTR. Keep your eyes peeled for something big.

BOOM 👊 - Joey Swoll