What is Creatine?
Creatine is an amino acid converted in the body to form Phosphocreatine. Phosphocreatine acts as a rapidly available storage reservoir for energy in the muscles. During intense exercise, phosphocreatine is used to generate adenosine triphosphate (ATP), which provides fuel for muscle contractions. Creatine is in meat and seafood and is made within the body. We can supplement this naturally occurring amino acid to maintain optimal levels to improve power, strength and recovery as it aids the process of generating energy within the cells of the body.
Creatine is one of the most trusted and widely researched sports supplements in the world. Creatine supplements are popularly taken by bodybuilders, powerlifters, and athletes for providing immediate energy to the muscles.
Benefits of Taking Creatine
Recent research demonstrates a number of other applications of creatine supplementation that may benefit athletes involved in intense training and individuals who want to enhance training adaptations. For example, use of creatine during training may enhance recovery, reduce the risk of injury and help individuals recover from injuries at a faster rate.
When Should I Take Creatine?
It’s generally best to take Creatine shortly before or shortly after a workout. Research shows that it’s most beneficial to take it around 30 minutes before.
How Much Creatine Should I Take?
Typically, a loading phase of 20 grams per day for 5-7 days is followed by a maintenance phase of3-5 grams daily – although individual needs may vary. The loading phase is intended to quickly saturate the muscles with creatine, aiming to reach optimal levels more rapidly than with regular maintenance dosing alone. By saturating the muscles with creatine during the loading phase, individuals may experience more immediate improvements in strength, power, and exercise performance. This can benefit athletes or individuals engaged in high-intensity training who want to maximise their results in a shorter time frame.
But it’s important to note that the loading phase is not mandatory for creatine supplementation. Some individuals may choose to skip the loading phase and start with the maintenance dosage directly. This approach will still lead to increased muscle creatine levels over time, albeit at a slower pace.
Creatine isn’t magic pill and other factors such as balanced nutrition and exercise will also determine results.
Creatine is a widely used safe supplement, stored in solid form to prevent degrading, easily mixed with fluid to be consumed. Creatine may also be used within a pre-workout product, combining other ingredients such as vitamins, minerals and caffeine.
Common Creatine Myths
Creatine is a steroid: No, Creatine is an amino acid, so is not related to steroids.
Creatine is only for adult men: No, Creatine is found in all humans and is just as suitable for males and females and also for teenagers who are interested in training and fitness.
Creatine causes kidney damage: There’s no definitive scientific evidence to support that creatine has any detrimental effect on kidneys but like with any existing or suspected medical conditions it’s always best to consult your GP first.
Creatine builds muscle mass: Creatine on it’s own does not create any muscle mass but has multiple benefits to aid with general wellbeing and help with training and working out.
Creatine Causes Fat Gain: Any initial weight gain found when starting to take creatine is not due to gaining fat but usually due to water content in the muscle tissue. Creatine molecules strongly attracts water drawing it into muscle tissue. Bear in mind the water is retained deep within the tissues and not in the subcutaneous layers below the skin.
** Always consult a doctor or healthcare professional if you have any concerns or pre-existing health conditions before taking a supplement. They can evaluate your health, discuss any pre-existing medical conditions, and provide guidance based on your individual needs.
