After protein supplements, creatine is the second most researched and used supplement on the market. Creatine is NOT to be used continuously and should still be added to a diet after consultation with an appropriate health professional.
Many of you may know that creatine helps to increase size and muscular output but not very many will know how … thats why I am here …
Creatine is naturally found in food such as steak so it is a natural supplement, which may surprise some people. When exerting itself during SHORT BOUTS OF MAXIMAL TO NEAR MAXIMAL EFFORT your bodies primary source of energy is Creatine (without going into too much detail you may have to take my word for that at this point). During these high intensity intervals creatine is used far quicker than it is replaced. This is why a greater pool stored in your body is advantageous when under these conditions – from this we can deduce that supplementing with creatine allows your body to perform to its near maximum to maximum effort for longer periods, thus increasing the overall stimulus put upon it. As increased stimulus is part of the equation that causes muscles to grow we should be able to see that even if indirectly, creatine helps towards increased muscle growth 👍🏻
Taking creatine continually can cause problems however. If you do not cycle the use of creatine (periods of time both on and off supplemented creatine) then your kidneys and liver will pay the price and this may compromise their long term health!
Creatine is best taken when fully mixed with a warm drink, relatively high in sugar. Insulin – your bodies response to the sugar in such a drink will allow for a more efficient absorption of the creatine. Begin with a high dose to raise your base level of creatine during your loading phase (usually 1 week), drop gradually to 5g/day (depending on your body weight) for 4 weeks and have a period of 1 week where you have none at all. For exact timings and more specific guidlines then always read the label.
If you have any question then don’t hesitate to get in touch.
