The Case for Creatine

Creatine is one of the most well-researched supplements for building muscle. Many balk at the idea of adding in extra powders and similar so let me ease your mind a little: creatine is entirely natural.

Creatine is formed in your body from the amino acids methionine, glycine, and arginine and can also be found in red meat. We already have storage of creatine in our body. It can then be supplemented using powder dissolved in water or capsules. Creatine assists your body with high-intensity efforts and research has shown that when paired with resistance training, it increases your level of muscle mass, strength and overall performance.

It is utilized by loading up creatine stores with approximately 20 grams of creatine for 5-7 days and then maintaining creatine stores with 5 grams daily for as long as desired. Water retention will happen during this loading period which can deter some people from starting use but it does decrease over time as your body adjusts.

Creatine is one of the few ergogenic (or force generating) aids that is typically not banned in competitions.

While long-term effects of creatine has not been studied, research has shown that short-term usage has no negative effects.

Those with known kidney issues should consult a doctor before using creatine