Creatine monohydrate is perhaps the most heavily researched and scientifically validated sports supplement in existence. Despite its immense popularity, many myths and misconceptions still surround its use.
What is Creatine?
Creatine is a naturally occurring compound found primarily in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.
The Benefits
- Increased Muscle Mass: Creatine can alter numerous cellular pathways that lead to new muscle growth.
- Strength and Performance: By increasing phosphocreatine stores, it enables you to produce more ATP energy to fuel muscles during high-intensity exercise.
- Brain Health: Emerging research suggests creatine may also support cognitive function and brain health.
How to Use It
The standard dosage is 3-5 grams per day. While some people choose to do a "loading phase" of 20 grams per day for 5-7 days, it is not strictly necessary. Taking it consistently every day is the key to saturating your muscle stores.