IMPROVE MUSCLE STRENGTH
Creatine is a molecule that's produced in the body from amino acids, through some funky stuff that happens in our body, it gets regenerated into ATP (Adenosine Triphosphate) the primary energy carrier in the body. This role in energy production is most relevant under conditions of high energy demand such as intense physical or mental activity.
It is commonly accepted that Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. This muscular boost may help an athlete achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting
THE BENEFIT OF CREATINE
The primary benefit of creatine is an improvement in strength and power output during resistance exercise. When used in conjunction with resistance exercise, creatine may modestly increase lean mass. This would suit someone who is trying to increase their strength, performance in the gym, running, cycling or any other exercise where strength is a key indicator to performance.
SHOULD YOU USE CREATINE WITH A PROTEIN SHAKE
Creatine is perfect to stack with protein and BCAA supplementation. Why, as it is a good idea to split the daily serving of creatine - too much at once can cause diarrhea - having it post workout in your protein shake along with BCAA’s allows you to get all your performance and recovery aminos in one serving.
HOW TO USE CREATINE MONOHYDRATE?
There is a stigma associated with creatine use is to "load up" in the first 5 days then use it for 8 weeks. Pause for 4 weeks, then start the cycle again. Although studies have shown that you can "load up" at 20gm per day and spread this out over 4-5 servings per day of 4-5gm for 5 days, then drop back to 5gm per day for as long as you need to.
Creatine is a progressive amino acid, meaning the longer you take it, the stronger you can potentially become. It is derived from eating meat and fish as the body can produce it but you can also get it from natural supplements to reduce your animal-based intake in your diet.
- Why is Creatine bad for you? Creatine isn’t necessarily bad for you, it just depends on how you consume it, how much you take, what your overall diet and exercise regime is. For some people, it may not be necessary to take at all, while for others it can help achieve their performance goals.
- Does creatine affect you sexually? Well, I’ve been using it over the years and my wife seems to be quite satisfied. Performance isn’t always about the tools you use but your technique and focus.
- Does creatine monohydrate make you gain weight? Creatine may help you gain weight depending on how it is consumed, what else you are eating and at what levels you are working out. There is a balance that has to be struck between consumption and energy burning.
- Should I take creatine every day? Studies have shown that you can "load up" at 20gm per day and spread this out over 4-5 servings per day of 4-5gm for 5 days, then drop back to 5gm per day for as long as you need to. Although this really all depends on your overall diet and exercise plan.
- Is creatine bad for your kidneys? If too much is consumed over a sustained period of time there could be complications caused in areas of your body but for each person, this will be different depending on their overall dietary intake and general health.
- Is creatine worth using? If you are looking to achieve your performance goals and improve your muscle's ability to regenerate then Creatine can be potentially useful but shouldn’t be taken on its own in the hope it will help you.
- When should you take creatine? Creatine can actually be taken any time of the day - split up in 2 serves. I personally consume it pre-workout and post-workout.
- What happens when you stop Creatine? You will probably lose your gains. There is no reason to stop using creatine, the most studied and utilised amino acid that promises to give you what it is known for, power and strength.
- Does creatine make your balls smaller? There is a fair bit of discussion about the use of anabolic steroids that can contribute towards your balls going smaller. Creatine is not an anabolic steroid.
- Is it bad if I miss a day of creatine? Absolutely not, mistakes happen and we are only human, don't beat yourself up for it, get back onto it tomorrow.
- Is creatine bad for fatty liver? To the contrary, creatine diminishes fat accumulation and results in beneficial effects on the liver and non-alcoholic liver disease.
- How long should I cycle creatine for? If you cycle off creatine, you will lose your gains. So there is a myth that suggests cycling helps you.