Creatine

Nutrition

May 2

WTF Is Creatine?

You’ve probably seen it everywhere, especially if you’re into lifting but… what is it really?

The sciencey answer is that creatine is a highly-researched compound, naturally occurring compound (at low levels) consisting of a few amino acids that aids in ATP production.

Basically, creatine helps your body produce more energy allowing for harder, longer workouts. That increased intensity leads to better performance and more gains. Research has also shown supplementation has positive effects on muscle mass, overall strength, and exercise recovery.

Beyond exercise, creatine has been shown to improve brain performance and glucose metabolizing. We could all benefit from taking creatine, even if athletics aren’t your thing.

What it isn’t:

Creatine isn’t a chemical or steroid and isn’t dangerous to consume.

So, how much should you take & when?

The recommended daily dose is 3-5g. A lot of folks take it with their protein, BCCAs, and/or pre/post workout but this is really just for convenience. You can take it whenever you want, just be sure to take it daily to see optimal results.

What else do you need to know?

There have been claims that creatine can reduce kidney function but they’ve been debunked.

Otherwise, some folks see a slight (1-5 pound) increase on the scale after daily intake. Any weight change from creatine is due to an increase in intracellular water storage and is not from body fat. While this isn’t anything to worry about, it may be worth consideration if you want to begin supplementing near any weight-categorized competitions.

What kind should you buy?

Most supplements are cheap and easily accessible, just be sure you’re picking up creatine monohydrate. Some brands i’ve tried: