A question that circles the internet daily and one I get asked on a weekly basis is: is creatine bad for you? And the simple answer is: no! I am going to go into simplified detail about what the supplement is and how it is beneficial to your training.
What is creatine and how does it work?
Creatine is a supplement used by millions of people all over the world. It has been studied for 200 years, and is one of the most scientifically validated supplements out there.
Creatine’s main role is to enhance energy production in cells and in turn, aid muscular performance. In layman’s terms: the most basic unit of energy in our cells is ATP (adenosine triphosphate) also known as an “energy currency”. When performing high intensity training, ATP becomes a limiting factor. Although it is a great source of energy, it is quite inefficient as it runs out very quickly. This is where creatine comes in!
Creatine is stored in the muscle and about 95% of it is a molecule called creatine phosphate. This molecule can help replenish your ‘energy currency” by providing ATP with much needed phosphate molecules. This in turn gives your muscle the capacity it needs to work harder for longer. This over time, will aid in an increase in strength and therefore muscle tissue.
In summary: when we train hard, we quickly eat into out energy supply (ATP). If we have a constant supply of creatine in the body, it will lead to better energy production, which will lead to a better training performance, which will lead to better muscle growth.
How much to take and when to take it?
To get the full benefit of creatine, you should take 3-5g a day, every day. It needs to be in a constant supply to the body to have a positive effect. You can take it any time of the day – pre or post workout, when you wake up or when you go to bed. It makes no difference. As long as it’s in constant supply to the body, it will work. My advice would be to take it at the same time every day, as it will form a habit and you will be less likely to miss a day or two!
My advice on supplements
I don’t tell and of my clients that they ‘need’ to be taking any supplements. If they are deficient in a nutrient, vitamin or mineral and find it hard to take in from their diet, then maybe supplementstion is the answer. But try and solve it by yourself first.
Lastly, make sure you have secured your spot on the 8 week online transformation for February 1st, If you want to get a result, need a coach to guide you and be accountable to, this is the one for you. It’s going to be a big one!