CREATINE

Is Creatine Realy Worth It?

I’ve been asked on numerous occasions: “Does creatine really work?” “What’s the best kind of creatine?” “How should I take it?” So, I thought I would clear the air a little bit and help eliminate any confusion.  To answer the previous questions quickly: Yes, creatine monohydrate, and 5g every day.  Now, for the longer version…

What is Creatine?

Creatine is a naturally occurring amino acid-like compound found primarily in muscle.  The average American’s diet contains 2-3g of creatine per day and the body also produces 2-3g per day.  Creatine is a molecule that aids in the production of energy during bursts of high intensity exercise.

How Does it Work?

 The energy system that relies heavily on creatine can typically provide energy lasting up to 10 seconds.  Therefore by increasing the internal stores of creatine, one could maintain a higher level of exercise for a longer period of time before fatigue set in.

What’s The Best Kind? And How Should I Take It?

There are hundreds of different types and brands of creatine on the market which can get a little confusing to pick just one.  To make it easy, just stick to creatine monohydrate. It has repeatedly been shown to not only be effective but also superior when compared to any other form of creatine.  Numerous studies have shown that as little as 5g of creatine per day is enough to increase creatine stores within the muscle 40-60%.  Some people insist on “cycling” creatine which consists of rotating high and low doses throughout a training period.  This really isn’t necessary unless you are trying to peak at certain times during a training phase.  However, if you regularly consume 5g per day you wouldn’t need to cycle and you would maintain a constant level of elevated creatine stores.

What if I Don’t Work Out?

Even if you are do not regularly work out creatine supplementation may still benefit you.  A lot of recent research in the medical community has suggested hundreds of possible benefits from creatine supplementation, including: enhanced neurological functioning, improved memory, quicker recoveries from a cardiovascular event and enhanced immunity.

Long story short, TAKE CREATINE!