August Edition
💪 Supplement Spotlight
Creatine: One of the Best Investments You Can Make in Your Health
If I could recommend just one supplement to most members at Renegade, creatine would be at the top of the list. It's one of the most researched supplements in sports nutrition, with decades of evidence supporting its safety and effectiveness. While it's often associated with athletes and bodybuilders, the benefits extend far beyond the weight room.
Whether your goal is to build muscle, improve performance, support your brain, or stay strong as you age, creatine is one of the simplest and most effective tools available.
💪 Why I Recommend Creatine
🏋️ Increase Strength & Performance
Helps improve strength, power, and your ability to perform high-intensity exercise, allowing you to get more out of your training over time.
💪 Support Muscle Growth
By improving training performance and recovery, creatine helps create a better environment for building and maintaining lean muscle mass.
⚡ Improve Recovery
Supports your ability to perform repeated efforts during training and may help reduce fatigue between sets.
🧠 Support Brain Health
Emerging research suggests higher creatine intake may support cognitive performance, mental resilience, and brain function, particularly during periods of stress, sleep deprivation, or increased mental demand.
🌿 Healthy Aging & Neuroprotection
Maintaining muscle mass and cognitive function becomes increasingly important as we age. Combined with regular strength training, creatine shows promising potential for supporting both physical independence and long-term brain health.
📏 How Much Should You Take?
🏋️ For Strength, Performance & Muscle Health
5 grams daily
This is the standard evidence-based recommendation for maximizing muscle creatine stores and supporting strength, power, and recovery.
🧠 For Brain Health & Cognitive Support
10–15 grams daily
Emerging research suggests higher daily intakes may provide additional cognitive and neuroprotective benefits, particularly for older adults or during periods of high mental demand. While research is still evolving, the early findings are very encouraging.
💡 Coach's Tip
Creatine isn't just a performance supplement.
It's a health and longevity supplement.
When combined with consistent resistance training, adequate protein intake, and quality sleep, creatine can help support a stronger body, a healthier brain, and greater independence for years to come.
🛒 Available at Renegade
We carry Believe Creatine Monohydrate, a high-quality, third-party tested creatine trusted by our coaching team.
If you have questions about whether creatine is right for you or how much you should take, don't hesitate to ask one of our coaches.
🌯 Renegade Recipe of the Month
🔥 Calories: 495 💪 Protein: 35g 🌾 Carbs: 50g 🥑 Fat: 19g
🛒 Ingredients
90g grilled chicken breast, shredded
1 white flour tortilla (60g)
80g avocado
100g diced tomatoes
2 tbsp chopped red onion
1 tbsp chopped cilantro
1 tbsp minced jalapeño (optional)
Juice of ⅓ lime
Salt & pepper to taste
Contains: 🌾 Gluten | 🍗 Meat
👨🍳 Directions
Dice the tomatoes.
Mix the tomatoes, onion, cilantro, jalapeño and lime juice to make a fresh pico de gallo.
Shred the grilled chicken.
Warm the tortilla until soft.
Spread the avocado over the tortilla, then add the chicken and pico de gallo.
Roll tightly, slice in half, and enjoy.
💡 Coach's Tip
Meal prep doesn't have to be complicated.
Keeping a few high-protein meals like this ready for busy weekdays can help you stay consistent with your nutrition without relying on takeout.
Consistency beats perfection every time.
📅 What's Happening
August Challenge: The Dead Hang Challenge is back!
Grip strength has consistently been shown to be one of the strongest indicators of overall health, physical function, and healthy aging.
The dead hang is a simple—but surprisingly challenging—way to test not only your grip, but also your shoulder endurance and control.
Grab the bar, chalk up, and see how long you can hang!
💪 How to Perform the Challenge
Hang from a steel straight bar
Arms fully extended
No straps
No kipping or swinging
Hold for as long as possible
🏋️ Renegade Benchmarks (Ages 30–65)
Men
🟢 30 seconds – Solid Foundation
🔵 60 seconds – Strong
⭐ 90–120 seconds – Renegade Elite
Women
🟢 20 seconds – Solid Foundation
🔵 45 seconds – Strong
⭐ 60–90 seconds – Renegade Elite
These are Renegade coaching benchmarks designed to challenge your grip strength and shoulder endurance.
🧂 Chalk Allowed!
Give it a try with and without chalk and see how much of a difference it makes.
📸 Think You Can Top the Leaderboard?
Record your best time on the whiteboard, tag us in your attempt, and let's see who's hanging around the longest! 💪
#GoRenegade
