Creatine helps build muscle and increase performance. It is one of only five supplements I recommend to my clients. That is, out of the hundreds of supplements out there, I believe the research only supports 5 of them as completely safe and actually effective.
The Very Short Version: Why And How?
Creatine will help you get bigger, stronger and increase your performance. Use Creatine Monohydrate and take 5g per day, every day, any time. It’s easiest to take mixed with water.
100 days worth costs less than £7. This is the high quality creatine I use: Creatine Monohydrate
What Is Creatine?
Creatine is a molecule produced naturally by the body. It functions as an immediate and powerful source of energy and plays an important role in maximum strength and performance as well as aiding the brain, bones and liver.
Meat, fish and eggs are good sources of creatine but supplementation is by far the easiest way to make sure you have enough. Creatine supplements are widely available and very cheap (which is a good thing).
How Does Creatine Work?
Creatine causes the human body to reserve certain phosphate minerals for later use. When your body is working at its maximum – such as during an intense workout – energy is released from this stored phosphocreatine which creates an increase in strength and performance.
Effects and Benefits Of Creatine
Creatine is used in training to boost performance and help build muscle. The small increase and in strength it provides enables you to lift that little bit more. If before you could do 8 reps, topped-up levels of creatine will let you hit the 9th. This extra rep means more work and so bigger muscles and faster gains.
Benefits Of Using Creatine Include:
-Has been shown to boost performance in anaerobic training by up to 15%
-Improves the body’s ability in high-intensity strength workouts
-Leads to increased muscle size and strength gains, very useful if you’re looking to get bigger
Creatine is one of the most extensively researched supplements, and very few notable adverse side effects have been recorded in the professional literature. Some people may experience stomach cramps, but this is generally only the case when recommended amounts are exceeded.
Who Should Use Creatine Supplements?
I recommend creatine to anyone who is involved in high-intensity and strength training, from professional athletes to those looking to get stronger and bigger or increase their athletic performance.
How Do You Use It?
For most people, taking 5 grams of creatine a day is perfect for keeping your body’s stores topped up. While it’s an ongoing debate it doesn’t look like timing is important. Take it any time of the day, before or after exercise. The only important part is maintaining your daily 5g.
Stomach cramps may be avoided by taking creatine with food.
What Type Of Creatine Should I Get?
Without a doubt: Creatine Monohydrate. It is a rare combination of being both the best and the cheapest version of the supplement. Other types of creatine supplements are overpriced and less effective.
Where do I get it?
I use MyProtein for all the supplements for me and my clients. Their products are very high quality and very reasonably priced. This is the creatine I use: