I’m probably overdue writing a summary on creatine, considering how often it comes up. It is the most studied supplement, and definitely in the top tier based on the many benefits it provides.
The first thing to note when looking for it, is the type. Creatine Monohydrate is the one you want, and it’s really cheap to buy. I get mine from My Protein or Bulk Powders. It’s personal preference as to whether you use a powder or tablet. There are other forms of creatine supplements, but the efficacy of those compared to monohydrate are questionable, or in some cases they’ve been shown to be inferior.
The standard dose is 3-5g per day. It does take time for the levels to build up within your system and fully saturate the muscle. You can load for the first week if you prefer (4x 5g doses per day), but it’s not really necessary. Higher amounts can cause mild GI discomfort so best to take with lots of water and carbs.
So why is it so great? Its been shown to:
Increase muscle strength
Increase muscle size
Improve recovery
Increase glycogen storage
Increase muscular endurance
Potential cognitive benefits
Another point to note is there are some people who are non-responders. This potentially is because they already naturally have high levels in their body? People who eat more meat tend to have increased levels compared to vegetarians. So the latter may see a more noticeable effect from supplementing.
Creatine draws more water into the muscles so you may notice a small increase in weight. Don’t be alarmed as this is water weight, rather than fat.
References: Mac Nutrition Uni, Chualbinska-Moneta 2003, Olsen et al 2006, Bembem et al 2005, Cramer et al 2007, Izguierdo et al 2002, Nelson et al 2001
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