Creatine

Despite being safe, effective, and affordable, creatine is one of the most misunderstood supplements on the market.

There are about a dozen forms of creatine, but for the purposes of this post, I’m going to be talking about the most common and most studied form, which is creatine monohydrate.

It’s not a steroid, but it might give you more stamina in the gym. Here are a few facts about this often underutilized compound.

what is it?

Creatine is naturally produced by our liver and kidneys and stored in skeletal muscle. It can also be found in red meat.

It works as a backup to ATP (adenosine triphosphate), our body’s energy system. The more energy stored in the muscle equals less fatigue during your workout.

is it safe?

Creatine monohydrate has been extensively studied for decades deemed safe for healthy individuals. It does not cause kidney issues at regular doses (about 3g-5g daily).

how should it be taken?

I’d recommend taking 3g-5g of powdered creatine monohydrate daily. On workout days, it’s best to take it post-workout and preferably with carbs.

do I need to load?

Some people suggest to “load” creatine at first, meaning to take a high dose (about 20g per day) for 5-7 days before tapering down to a maintenance dose of 5g. Although you may see results sooner if you load, it is not necessary.

Looking to take your fitness to the next level in 2023? I’m opening a few 1:1 coaching spots. Click here to apply.