The most researched supplement with a wide range of benefits (Part 1)


Can one magic supplement do everything?

First, let’s define supplement. Supplements are needed when you need to maximize your health and improve daily living but your diet is lacking something that is needed to do so. This supplement, however, is a little bit different. It is called “creatine monohydrate” and even if we get it in our diet, supplementing can be hugely beneficial for so many reasons. It’s one of the most studied supplements for its effectiveness, especially for athletes. But more and more research now shows that it can help with cognitive function, improving blood glucose (insulin) sensitivity, improving body composition and improving the immune system. Additional benefits include helping with type 2 diabetes, sarcopenia (age-related muscle loss), osteoporosis (bone loss), cardiovascular health, injury recovery, and rehabilitation. And all of this comes with almost no side effects. Yet despite all of these benefits, and being so widely researched, it still has some misconceptions. 

First, what is creatine and how do we get it in our diet and/or supplement it? Creatine is a type of amino acid that is stored in the body, mostly in muscles and the brain. It is a naturally occurring compound that is found in small amounts in foods such as meat and fish. The pancreas and kidneys can also make about one gram of creatine each day. Almost 95% of the creatine that is in the body is stored in the skeletal muscles and used during activity. It plays a crucial role in the production of adenosine triphosphate (ATP), which is the primary energy source for muscle contractions. It especially provides energy when there is a lack of oxygen availability, such as during a stroke and ischemic heart disease. This is also one of the reasons that creatine enhances performance for athletes as well, as it plays a key role in energy metabolism.

However, we also lose about 2 grams per day of creatine via urination when it is non-enzymatically degraded to creatinine. 

Amino acids are the building blocks of proteins. Proteins help improve muscle mass with resistance training and help strengthen bones and repair damaged tissues, among many other things. Creatine is a natural energy source, however even when you consume creatine-containing food sources (animal products) as we get older the rate of absorption decreases. Most people are not getting enough protein to meet their requirements either. Creatine supplementation, even at a low dose, can increase high-intensity exercise capacity that leads to increases in performance and muscle mass during training. Researchers are working on a wide range of potential applications for creatine, and continuously new studies are coming up that examine the role of creatine in reproductive health, rehabilitation, pregnancy, children and women’s health, aging, sarcopenia, osteoporosis, brain health and neuroprotection, glucose management, immunity, cancer protection, cardiovascular health, inflammatory bowel disease, chronic dialysis patients, and chronic and post-viral fatigue. Numerous studies have demonstrated creatine’s efficacy in improving athletic performance, increasing muscle mass, and enhancing overall health. 

Some of the key benefits of creatine supplementation include:

Enhanced athletic performance: Creatine supplementation has been shown to increase power output, speed, and strength during high-intensity exercise. It is particularly effective for activities that require short bursts of intense effort, such as sprinting, weightlifting, and jumping.

Increased muscle mass: Creatine supplementation can increase muscle mass and promote muscle growth by stimulating protein synthesis and increasing the water content of muscle cells.

Improved cognitive function: Some studies have suggested that creatine supplementation may enhance cognitive function, particularly in tasks that require short-term memory and attention.

Potential health benefits: There is evidence to suggest that creatine supplementation may have a range of potential health benefits, including improving glucose tolerance, reducing inflammation, and reducing the risk of neurodegenerative diseases.

You may think this is too good to be true and supplementing is relatively cheap, especially considering how many positive benefits you may get. In Part 2 I will explain the potential side effects, how much and when to take it, what form to take, and what you need to be aware of before purchasing.


“Creatine Supplementation for Health and Clinical Diseases”;


“Creatine supplementation for older adults: Focus on sarcopenia, osteoporosis, frailty and Cachexia”;

“Is Creatine Safe for Older Adults?”;

“Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation”;

“Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?”;

“Chronic Dialysis Patients Are Depleted of Creatine: Review and Rationale for Intradialytic Creatine Supplementation”;

“Creatine Supplementation for Health and Clinical Disease”; Prof. Richard B. Kreider and Prof. Jeffery R. Stout

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competition history

Ayda competes regularly in fitness competitions and is currently preparing for the 2023 North American championships.

NPC North American Championships, 2022
NPC North American Championships, 2022
NPC North American Championships, 2022
CPA Toronto, 2021

You’ve probably heard so many people say “I love what I do”, BUT in my case I can truly say it from my heart. I’ve competed in sports all my life, but it wasn’t so long ago that I really understood that actually I can only ever compete with myself.

“You are perfect, until compare yourself with someone else”

I started contest prep in 2011, and since then I didn’t stop competing. In some competitions I got first place, in some it went not so well, but every competition that I prepared for taught me something more about myself and helped me take the correct direction, which I believe has shaped my work and my life in such a positive way.

When I competed in my first bikini competition I had just moved from my home country Turkey to Canada, and was getting used to the Canadian lifestyle — and, of course, the language too, which was the hardest part for me. I always wanted to do a fitness or bikini competition, but when I was still in Turkey the work and cultural differences made it so hard to do.

So I was in Vancouver BC, working at Steve Nash Fitness Club, and one of my co-workers, who was a competitor herself, asked me “why you are not competing?” I started asking myself and questioning if I could do it? I’d never done anything like it before… Maybe you’re asking yourself the same questions right now! Of course I told myself “absolutely, I can’’. And my competition journey began!

Each show that I competed in gave me more knowledge about my body, and how I can improve. Of course, it’s not easy to correctly identify what’s missing with training and nutrition, and this learning process and all of the experiences pushed me to learn more… I’ve been a personal trainer since 1993, but I wanted more and began my nutrition studies. I finished my Comprehensive Nutrition and Sports Nutrition degrees.

And yes, I am still competing! You can see a list of all of the competitions that I’ve competed in further down this page. And right now, AGAIN, I am getting ready for my next show…!

I’ll warn you right now, it wasn’t easy at all. The easiest part was the training, which was already part of my daily life. But posing, dieting, supplementation, getting a bikini, finding a trainer… This was much tougher, not the mention the cost for the registration, jewelry, tanning, hair and make-up, they cost a lot too. 

But I wouldn’t let anything stop me, and right after my first show — WBFF in May, 2011 — I immediately started looking for the next show to compete in. I was hooked!

I am so happy to be able to help other competitors who are willing to work and improve their mind and health at the same time. My goal is to create healthy and happy bikini competitors, who want to challenge themselves and put in the work that needs to be done to reach their goals. There is really no easy way to get there… But there is a smart way.

I look forward to working together and sharing my knowledge with YOU to get you in the best shape of your LIFE!!!!! 



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