Creatine Basics

AppId is over the quota
AppId is over the quota

is the most studied supplement on the planet.  It is commonly accepted that creatine is a cheap, legal, safe, and effective way to increase athletic performance.  When supplementing with creatine, the body is able to replenish ATP (body’s main source of energy) quicker through a series of events after it is metabolized.  The increase in ATP can result in longer and harder workouts.  95% of creatine is stored in the muscle and this comes with an increase in intracellular water.  An increase in weight from 3-10lbs is common and many report an increased “pump” in the gym coupled with an increase in strength.

-Decrease recovery time

-Increase protein syntheses and minimize protein breakdown

-Muscle cell volumization (increase in size and weight of muscle)

-Increase in endurance, power, and explosiveness

-Support ATP reproduction

-Increase in brain function and alertness

Creatine is very safe and can be used with little to no side effects.  It is important to drink more water while on a creatine cycle, as your body will push excess water into the muscles.  Many report dehydration, chapped lips, and lethargy if water ingestion is sub optimal.  High levels of creatine, and ultimately creatinine, is said to make the kidneys work harder but many studies suggest that this is not toxic or harmful to the kidneys.  Those concerned with cycle length often stay “on” for 8-12 weeks and “off” for about 4 weeks.  However, many bodybuilders and athletes stay on creatine year around with no adverse effects.

Doses depend on the type of creatine used.  Creatine monohydrate doses range from 5-10g per day and CEE (creatine ethyl ester) may require significantly less volume as it has a much higher absorption rate.  Creatine monohydrate is said to be around 10% and CEE around 90%.  I have seen great results with 5g per day of monohydrate eaten with 40g of simple carbohydrates to increase absorption.  Recent studies suggest that “loading” is not necessary, as previous theories would suggest.  Keep it simple.