Creatine - the most well researched supplement
When I was first recommended creatine, I wasn’t exactly sure what I was taking it for. I've since learnt more about it and am here to share why it could become a crucial part of your workout.
WHAT IS IT?
Creatine occurs naturally in our bodies. It's an amino acid stored in our muscles and brain, it’s a natural energy source. The rate of energy production from creatine is much higher than carbs and is the most relevant energy system for explosive training.
We lose around 2g of creatine every day and it’s replaced through diet (meat and fish) and our own production. With many of us trying to eat less meat, our creatine levels are playing catch up.
WHY TAKE IT?
It’s good for two things: muscle performance and recovery. It can help you push through an extra few reps in a workout and boost power for explosive movements. It increases our growth hormone which can help muscles repair and rebuild
WHAT AND WHEN TO TAKE?
Look for Creatine Monohydrate, calorie-free and vegan friendly. Take 3-5g of creatine per day with water, or add to a shake or some yoghurt. Try take at a consistent time of day. To see the benefits stick to it for 1-2 months.
WHAT ABOUT SIDE EFFECTS?
Creatine is a very safe supplement - it’s one of the most well researched. It can cause bloating as the muscles store water, this should settle after a few weeks.