Why you should be using creatine…Well, first of all creatine is one of the most studied supplements with more positive reviews than negative from research experience. Second, it is on the cheaper end of the spectrum when it comes to what supplements are available on the market. Third, is also not too much of a hassle to consume since the powder, the form which it is usually consumed, mixes well with several liquids and has almost no flavour. Being unflavored most of the time creates an even easier experience with using this supplement as most individuals in the lifting scene enjoy using a protein drink supplement.
The science of why you should be using creatine
Creatine is a nitrogenous organic acid that occurs naturally in vertebrate and helps supply energy to all cells in the body, primarily muscle. Under quick bursts of force the supplement has been studied to act in a certain way; “Creatine has the ability to increase muscle stores of PCr, potentially increasing the muscle’s ability to resynthesize ATP from ADP to meet increased energy demands”.
In short, analysis has found that creatine treatment increased muscle strength and potentially improved functional performance. Feel free to research further as there is a large amount of information available on the internet regarding this topic.
Creatine Monohydrate is proven to increase physical performance in successive bursts of short-term, high intensity exercise. This has obvious benefits for anyone participating in exercise – from bodybuilders and powerlifters to AFL and rugby players; who are all continually performing short bursts of intensive exercise. Creatine Monohydrate is the most widely researched sports supplement in existence.
How to take Creatine
While not something that has to be strictly followed, a general rule of thumb is to consume 5g / 1 teaspoon of creatine daily, which is why I promote that adding it in to a shake if you also use a whey protein product for example, is a perfect match. Some will stand by the idea of having a ‘loading’ phase when using creatine but this is all personal preference. Recommended by many is to just purchase a larger bag of the supplement such as a 1kg version (incredibly cheap compared to some supps) and continuously consume 5g every day. Missing a serve here and there will be no problem and if buying in decently large quantities such as the product below, you will not run out for quite a long period of time.
References for Why you should be using creatine: