Creatine is a molecule made in the liver and kidneys to create the muscle energy adenosine triphosphate (ATP), which is the only energy capable of being used for muscle contraction in humans.
Creatine stores in the body are used up quickly when we exercise, which is why a creatine supplement is often advised so that athletes can continue to exercise at high intensity.
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Whilst some people have concerns that creatine may have a negative health impact, no proven harmful side effects have been found based on safe recommended dosages.
Another common myth is that creatine can cause fat gain. In reality, creatine simply allows muscles to retain water for a given period of time, which can cause muscles to feel larger.
Creatine is scientifically proven to increase performance during high intensity exercise, which makes it the perfect supplement to help you achieve your training goals.
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You can consume creatine via dietary sources such as meats and fish. However, it is more efficient and cost effective to take a dietary supplement to support both cardio and weight based training regimes.
5g of creatine is generally advised pre and post workout to meet physical needs.
Creatine loading is a method based on scientific evidence, which recommends taking 0.3g of creatine per kg of your bodyweight every day for a week (75kg individual = 22.5g). Thereafter, you should take a lower dosage of 0.03g of creatine per kg of body weight per day (75kg individual = 2.25g).
There are many different types of creatine supplements to choose from, as well as a range of forms, including powders, tablets and capsules. In order to make an informed decision, you need to take several factors into consideration, such as your training schedule, diet plan and long term goals.
If you're looking for great value, our Creatine Monohydrate is the best choice. For a versatile pre and post workout blend, why not try Fast Releasing Creatine Gluconate, or Delayed Release Creatine Capsules?
Click "Read More" to discover which creatine supplement is most suitable for your needs.