Creatine: The what, the why, the when, The how

What is Creatine, why to use Creatine, when to use Creating and how to use it:

The what:
Creatine is a well-researched supplement, it is not a steroid, it is not a drug, it’s actually a molecule that’s produced in the body. It is a nitrogenous organic acid that occurs naturally in your body. Creatine can be found in foods like meat, fish and eggs.

The main function of Creatine is to supply energy to all cells in the body, particularly the muscles. It basically supplies energy to muscles in order to achieve muscle contraction, which is the activation of tension-generating sites within muscle fibers.

Muscular contraction is necessary for:
1.    Movement
2.    Maintenance of posture
3.    Heat production (muscle contraction produces heat and plays a role in maintaining normal body temperature).

Creatine can come in different forms: powders, pills or capsules. It can also come in different types: Monohydrate, Micronized, Ethyl Ester, Kre-Alkalyn and whatever other BS companies put out. Most studies done on Creatine made use of Creatine Monohydrate and this is by far the most effective and cheapest on the market. It’s a win-win!


The why:
Our bodies’ main source of fuel at the gym or on the sports field is Creatine. Our Creatine stores can be depleted with time, which is why our muscles fatigue and causes us to not be able to lift maximally for a long period of time. We can replenish our Creatine ‘reserves’ by supplementing with Creatine (in either powder, pill or capsule form) which will allow us to be able to push harder for much longer without getting fatigued.

Here’s what supplementing with Creatine can do for you:
1.    Increase muscle (AKA more gains)
2.    Improve strength (AKA beast in the weight room)
3.    Increase energy for activities requiring short bouts of energy: lifting weights, sprinting and other HIIT cardio (AKA Energizer Bunny)


The when:
You can take Creatine every day, 7 days per week, and 365 days per year. It can be taken at any time of the day, in the morning, in the afternoon, at night, pre-workout, post-workout. For optimal effect, take Creatine regularly to supplement your training regime.


The how:
For simplicity reasons, I don’t recommend a loading phase. You can use 5g daily (or whenever you decide to take it) and mix it in with your pre-workout shake or post-workout shake, or drink it with water or juice at any time of the day. Consistency is key to reaping the benefits.

Remember to consume enough water when you decide to make Creatine part of your supplement stack. You may have an increased risk of dehydration when you don’t take in enough water to hydrate your body..


The take home message:
Consider supplementing with Creatine should you wish to increase muscle mass, power, strength and performance at the gym or on the sports field. The cheapest and most effective form of Creatine is Creating Monohydrate. For simplicity and effectivity reasons, supplement with 5g Creatine daily during any time of the day, with any beverage you’d like. Remember to drink enough water to reduce the risk of dehydration.