“A river cuts through a rock not because of its power but its persistence.”
What is Creatine?
Amongst athletes and gym-goers, Creatine is one of the most popular sports supplements in the world. Because 90 percent of Creatine is found in muscle tissue, it is especially beneficial to bodybuilders and professional athletes for powering up workouts. Numerous research has shown this supplement to boost strength, ower, and performance in bodybuilders and professional athletes. However, current research has proven creatine benefits go beyond just sports as well.
Benefits of Creatine
The “monohydrate” form of Creatine has been a time-proven winner in numerous studies and is therefore considered the gold standard. It may also be micronized which means it contains smaller molecules that increase absorption and reduce stomach discomfort and bloating that sometimes comes with regular Creatine Monohydrate. For those who have never responded well to regular Creatine may find the monohydrate form to be much more effective.
Creatine may be beneficial to you in the following ways:
- supports high intensity workouts
- improves maximal endurance performance
- improves ventilatory threshold
- increases peak and relative peak anaerobic power, dorsi-flexion maximal contraction, and lactate
- builds strength and power
- enhances muscle growth
- improves skill execution when fatigued
- reduces oxidative stress during exercise
Creatine benefits also go beyond sports. In fact, a study published in the journal Amino Acids found that Creatine is important as it “can improve quality of life” which reduces “the disease burden associated with sarcopenia and cognitive dysfunction.
As a dietary supplement, athletes can begin Creatine with a loading phase. Take 20 grams of the supplement per day broken down to four doses:
- Morning – 5 grams
- Afternoon – 5 grams
- Evening – 5 grams
- Bedtime – 5 grams
Continue loading four times per day for five consecutive days for enhanced results.
After loading, continue with a maintenance phase of five grams per day.
You may also want to check the directions of your particular brand for instructions.
Side Effects of Creatine
For most adults, Creatine is safe. Initial side effects may include nausea, stomach cramps, and diarrhea. Serious side effects (such as stroke) may occur when the supplement is paired with caffeine or an herb called ephedra or Ma Huang. Special precautions should be taken by pregnant and nursing mothers, as well as children. Do not use creatine if you have kidney disease or a metabolic disease like diabetes that increases your chance of developing kidney disease. As with all supplementation, you may want to consult with your physician before taking. If you are on prescription medication or have any major illnesses, please check with your doctor first.