Creatine: What Is It, What Does It Do?
Creatine is a molecule thats produced naturally in the body as well found in raw meats like beef & fish. Creatine is what’s known as a tripeptide meaning its made up of 3 different amino acids. It can be found in several forms nowadays but Creatine Monohydrate is the orginal & most studied form with over 300 studies conduced over the last 20-30 years.
Why Take it?
In all the years of studies of creatine monohydrate they have all equated to the same result of averaging 5-15% increase in maximal strength & power output. This is because it allows for more ATP (energy produced by the body) via phosphocreatine storages which is needed for short bursts of energy and power like doing a set of Bench Press. Although creatine can be found in raw meats on average we do not get anywhere near enough to see these physical benefits; It’s also important to know that cooking these meats will denature the creatine. This is why we use supplements.
How to take it?
the fastest way to fully saturate your muscles is by doing whats known as a ‘loading phase’ followed by a ‘maintenance phase’
Loading Phase: 20-25g of Creatine Monohydrate taken per day for 7 days (best to divide into 3-5 doses a day)
Maintenance Phase: 5g of Creatine Monohydrate taken per day
If you choose to just begin with a 5g Maintenance Phase per day; Your body will not fully be saturated until about a month of consistent use.
Studies have shown slight variations of results when taking creatine pre workout vs taking post workout. Some studies have shown that supplementing post workout (with your protein shake) compared to taking it pre workout has resulted in higher levels of FAT FREE mass gain & increased 1RPM on the bench press. These results were so very small however that taking creatine pre/post workout or anytime throughout the day won’t show to much difference regardless.
there is no need to cycle off because unlike other performance enhancing supplements such as caffeine; The body does NOT build up a tolerance to it.
Contributing to a lot of creatine’s popularity over the years its impressive lack thereof side effects. a 2003 study showed that even after 21 consecutive months of supplementing with creatine monohydrate there were no ill side effects.
Creatine can be shown sometimes to cause slight stomach cramping when not enough water is taken in that day. As well as nausea when too much has been taken at once which can be managed quite easily by spacing out dosages throughout the day.
WATER: Despite popular belief of ‘holding water’ & feeling fatter when using, this is a MYTH as creatine DOES store as water but it is stored intramuscular not under the skin.
Due to it’s long history of proven efficiency & low cost, creatine monohydrate should be a staple in any athletes supplement stack if there wish it gain muscle or improve strength & power! Creatine Monohydrate will produce the same effects regardless of what brand or tricky wording is used on the label. Prices will vary due to 2 main reasons. One; Brand Name and two; serves per tub
If you wish to start supplementing with Creatine Monohydrate & increase your fitness performance we’ve done the work for you & found the best creatine monohydrate supplements based on those factors!