What is creatine and why do bodybuilders take it?
Creatine is a naturally occurring molecule in the body that helps with energy production, acts as a fuel source and hydrates muscle cells.
Many people take creatine supplements to increase the body’s natural creatine stores which helps with short, intense bouts of exercise like bodybuilding.
WHY I TAKE CREATINE
For me, creatine has been a constant companion for the past 15 years as it provides the following:
One more rep. That extra rep may seem insignificant but its really the last few reps that illicit the training stimulus for muscle growth. So to be able to squeeze in one more (especially since growth is quite incremental over time) is great for my strength goals.
Muscle Density. Creatine also draws in more water in your muscle cells which creates density and thickness in your muscles. Another reason why bodybuilders take it! That extra pop makes all the difference and I do notice less wow-factor when I’m off creatine for a few weeks.
Cognitive Function Although the effects aren’t immediate (like caffeine), consistently taking creatine has given me more bandwidth to deal with more throughout the day.
HOW TO TAKE CREATINE
There are many different formulations available but I use the following:
Creatine Monohydrate. This is the most researched form of creatine and has been universally accepted as safe and healthy for the body.
Creapure. This is a brand known for its quality. For me, I find Creapure easier to mix with water (which is how I take creatine).
5–7g per day. 1.5 scoops into my cup of water. Dr Andy Galpin suggested in a recent podcast that more than 5g per day could be more beneficial so I’m currently experimenting with higher doses to see its effect.
Timing. I tend to take it post-workout because caffeine (which I take pre-workout) may stunt creatine’s effects.
Loading. As creatine isn’t a stimulant, it needs to be saturated into the muscles over time. Some people take between 15–20g per day for 5 days to achieve this saturation quicker but if you’re incorporating creatine as a daily supplement there is no need for this.
Creatine is one of the best supplements to take (alongside whey protein) if you pursue any active endeavour involving short intense bursts of energy.
Definately worth a try if you haven’t already but remember it’s not a panacea for a poor diet or inadequate recovery!
