Gnarly adds creatine to impressive lineup
By Henry Howard
Earlier this month Gnarly Nutrition unveiled Gnarly Creatine, a new product to its growing line of fuel and recovery products for athletes. I’ve been a fan of Gnarly products for years. Co-founder Eli Kerr, CPO/COO Shannon O’Grady and team lead this amazing company that creates products for athletes by athletes. (Learn more about Kerr, O’Grady and how Gnarly began here.)
Creatine is a peptide, a short string of amino acids, that people produce on their own. This molecule is part of our body’s energy systems and combines with a molecule of phosphate to form creatine phosphate, which can be broken back apart to regenerate ATP – the “energy currency” of the body.
I’m glad that it is gluten- and soy-free to avoid stomach issues. There are no artificial flavors or sweeteners. One scoop is 90 calories and has 5 grams of creatine monohydrate.
The benefits of creatine
Creatine delivers a continuous supply of energy to working muscles. It is generally advised for those engaged in heavy weight-lifting but it can be beneficial for all types of athletes. (Do note that overdoing creatine can result in kidney damage.)
Other benefits include:
Improving endurance accumulation in muscles.
Reducing the risk of injury risk.
Improving post-exercise recovery by accelerating glycogen replenishment and reducing inflammatory markers.
Enhancing cognitive function and focus.
How to use
Gnarly Creatine, which is NSF for Sport certified, is intended to be used daily, before or after a workout. It’s tasteless and I often add it to other Gnarly products like its Fuel20 or, Pre or Vegan Protein.
The Vegan Protein is a great product that I use after workouts for recovery and sometimes fuel with it during long runs. Here is why it is better than a highly marketed product commonly touting its overinflated benefits for athletes.
Specifically, Gnarly recommends mixing the creatine mix with 8 ounces of water or other Gnarly product 30 minutes before exercise or immediately afterward with a recovery protein drink.
As an ultra runner, I don’t need the typical muscle gains often associated with creatine.
However, I have found that the creatine mix does help speed my recovery after workouts. And anything that helps me safely recover more quickly, is worth it.