If you’re regularly in the gym or exercising in general, creatine is probably on your radar. It’s one of the top supplements out there for gym-goers. However, it can also be beneficial to those not in the market for the strength-boosting benefits. Either way, there’s a lot to know about creatine if you’re considering adding into your diet – and that’s where we come in.
Creatine is a naturally occurring compound in our bodies, predominantly there to help produce energy (among other functions!). So, if your goal is to build muscle and heavier PBs, or simply boosting your body’s natural stores of the stuff, a supplementing with creatine could be your ticket to success. But let’s explore everything you need to know before you try it out.
How does creatine work?
Creatine is an impressive compound. It works by enhancing your muscles’ ability to produce energy when you’re doing high-intensity activities, like lifting weights or sprinting. In technical terms, it’s a stored form of energy known as phosphocreatine, which helps to regenerate the primary energy carrier in our cells (a molecule called adenosine triphosphate, or ATP for short). This is helpful because intense workouts deplete your energy reserves quickly, so increasing your stores of phosphocreatine will give you the extra burst of energy you need to power through those last reps. It also helps enhance muscle recovery and growth over time, so whether you’re wanting to lift heavier, boost your fitness or improve muscle definition, understanding the benefits of creatine could be what makes the difference.
What are the benefits of it?
Creatine offers a range of benefits that go beyond just enhancing your workout performance – though that is one of its primary uses. As we’ve said, for those hitting the gym, its primary advantage is improving strength, power, and muscle mass. By increasing your muscle’s phosphocreatine stores, creatine helps you tackle more intense workouts and recover faster between sets. This means you can lift heavier, push harder, and see quicker gains in muscle size and strength. Who doesn’t love that?
But the benefits don’t stop there. Creatine is also a great supplement for vegetarians, who may have lower natural levels due to the lack of meat and fish in their diet. So, to counteract this, taking creatine pushes the energy store levels up to where they should naturally be, enhancing energy levels and improving exercise performance.
So, whether you’re an avid gym-goer or someone looking to boost your general energy and performance, creatine could be the supplement you didn’t know you were missing. But its benefits don’t end with the physical aspects – recent studies have revealed a whole other side of this compound’s potential.
Taking creatine for your brain
Good for the body and the mind, creatine may also support brain health and cognitive function. Since it boosts the phosphocreatine stores in your whole body, the energy it produces can be used by the brain – and this has a wealth of potential benefits. Studies have shown it can counteract mental fatigue, and improve memory, reasoning abilities and even intelligence scores, so there are plenty of non-physical reasons to supplement the creatine stores in your body.
How can I take it safely?
The scientific research tells us that creatine is a very safe supplement, however it is important you take creatine safely and understand exactly how it works before you add it into your diet. After all, you want to maximise its benefits as much as you can without ruining your progress. Here’s how to make sure you’re minimising risks and optimising your creatine intake:
Stay hydrated
First and foremost, staying well-hydrated is vital. Creatine works by drawing water into your muscles, which can lead to dehydration if you’re not drinking enough fluids. Aim to increase your water intake when taking creatine – this will allow creatine to do its job without messing with your body’s system and muscle function.
Be aware of the side effects
Creatine is one of the most well-researched supplements out there, and lots of studies reveal zero negative side effects. However, some people report gastrointestinal discomfort or muscle cramps, and while research doesn’t necessarily support this link, it’s worth bearing in mind before you start taking it. Consider starting with a lower dose to gauge your body’s response, and work up from there.
As with any supplement, it’s a good idea to consult with your doctor before incorporating it, especially if you have underlying health conditions or are taking other medications.
What dosage should I be taking?
Dosage guidelines typically start with a loading phase of around 20 grams per day for 5-7 days, followed by a maintenance dose of 3-5 grams daily. Split this initial 20 grams into four 5-gram servings during your day to saturate your muscles effectively.
You can skip the loading phase if you want and start instead with 3-5 grams daily, but it will take longer to maximise your stores (about 4 weeks, in fact).
To help your body absorb the creatine, take it with a carb- or protein-heavy meal – as well as a glass of water to top up your hydration.
Which creatine should I buy?
There are a few types of creatine on the market, so it can be confusing to choose between them. Plain old creatine monohydrate is the most researched form of creatine supplement, so if you’re just dipping your toes in, it’s a reliable option for a straightforward, proven supplement.
For something with a little more oomph, our Creatine Extreme includes the best properties of the world’s top 3 creatines: creatine monohydrate, tri-creatine citrate and creatine pyruvate. We also add in glycine, taurine and dextrose to increase the absorption of the creatine into the body, helping you to build muscle in an unrivalled way.
Creatine is widely available in supplement stores and online, but make sure you buy it from a reputable source. You want high-quality to ensure you reach your goals safely and effectively. You can find all of the types mentioned above in the creatine section of our website, if you want to be sure you’re getting the best quality supplements on the market.
References
What is Creatine? | Healthline
A beginner’s guide to creatine | Reflex Nutrition