What's Creatine Really? For those who run, push, and overcome.
Have you ever felt sluggish after a morning run? Even though you go to the gym three times a week, your speed drops dramatically in the second half of a race?
Hello, I'm Shizuka. I'm the representative of Shima Okinawa, and my mission is to spread healthy habits that are easy to maintain and delicious, such as Protein Ramune, Jenny's Cookies, and Local Heroes Protein.
Recently, something that has been gaining popularity around me is creatine .
I thought, "Huh? Isn't this something for guys who do weight training to bulk up?"
That's what I thought at first too, but after doing some research, I found that this "hidden power" is attracting attention in high-intensity, aerobic hybrid sports like HYROX and Spartan .
Photo Credit: Ryoma Sugata Spartan Champion
Creatine is a familiar ingredient found in meat and fish, and is said to support the energy supply (ATP) stored in muscles and used when exerting great force in a short period of time. The form most commonly used in research is "creatine monohydrate," which is trusted for its safety and is chosen by athletes around the world.
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And there's actually a good reason why it's attracting attention from both runners and HYROX fans.
This is related to situations where high output is required in a short period of time .
For example, after a Spartan obstacle, or just before a HYROX sled push or farmer's carry, there are situations where "going the extra mile" can make the difference between winning and losing.
Research has shown that people who take creatine tend to be more able to maintain their performance during this type of repetitive, high-intensity exercise (individual differences may apply).
The basic way to take creatine is to take 3g to 5g a day, steadily every day.
It's fine to take it either before or after training, but it's said that "taking it with protein and carbohydrates improves absorption efficiency." So I think a protein blend with creatine is quite convenient.
And now I'd like to introduce you to Shima Okinawa's " Local Heroes Performance Enhancing Blend | Chocolate Flavor. "
This is a protein that aims to be "complete in one drink" and contains 3,000mg of creatine, 20g of whey protein, L-glutamine, palatinose, and more .
What's more, this product was developed in collaboration with Ryoma Sugata, who has been making waves in Spartan races .
Photo Credit: Ryoma Sugata Spartan Champion
So, haven't you seen his name a lot in tournament results these past few months?
His impressive run of winning first place in numerous Spartan races... Is it a coincidence? Or is it the result of daily efforts? 😉 We won't say anything. But maybe you'll understand once you try it.
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❓ Frequently Asked Questions (FAQ)
Q. Is there any point in taking creatine if I don't take it every day?
→ Yes, the key is to do a little bit every day. Whether you have training or not, it’s important to keep at it.
Q. Is it true that I gain weight?
→ Creatine draws in a small amount of water from the muscles, so you may gain weight at first. However, this is not "swelling" but rather a matter of the water balance in the muscles. Some people say that they look pumped up!
Q. Are there any concerns about doping?
→ Creatine itself is not on the WADA (World Anti-Doping Agency) list of banned substances. However, you should be careful about the quality of supplements. Check for third-party certification or Japan's Sports Supplement Reference (SSR).
Q. Can women drink it?
→ Of course! I drink it every day. It's also recommended for runners, yoga enthusiasts, and women who do HIIT training. The key is to continue taking it in the amount that suits you.
Referenced resources (all reliable, primary information):
https://www.wada-ama.org/en/resources/world-anti-doping-code-and-international-standards/prohibited-list
https://www.sports-supplement-reference.jp/
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
https://pubmed.ncbi.nlm.nih.gov/10956365/
https://pubmed.ncbi.nlm.nih.gov/27193231/
💬 Final words
I used to think that creatine was a little scary, but now it's one of those habits I can't give up.
It's not flashy, but small changes that make you think, "Oh, this looks good today," will surely make a big difference later on.
If you're unsure, start with one cup a day.
At your own pace, for your future self. Let's keep moving - together!
From Shizuka
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This protein blend, designed by Ryoma Sugata, is designed for those who participate in high-intensity training such as Spartan Races, Hyrox, and CrossFit, as well as future competitions, to help improve performance and speed recovery.
Push your limits with the ultimate creatine protein blend created by Ryoma Suda and Local Heroes Protein!