If I was going to suggest a first supplement to a beginner lifter then without any doubt it would be creatine.
I'm sure you have already heard about creatine from the gym rats or from searching all those forums on body building websites. You may even been heard “bro, creatine is a steroid” and the chances are if you believed that you probably don’t know much about fitness supplements or what steroids scientifically are. I'm going to try and educate you on what creatine is without boring you with too much science, listen up and learn.
Creatine is one of the most extensively tested and used supplements ever. It was first introduced in the 1990’s and since then has been one of the most popular and best-selling supplements in the industry and for good reason, it works and it works well.
Simply put, (as I don’t see the need to bore you with all the scientific jargon) creatine is a compound that is formed when protein is metabolised and is in most living tissue. It is synthesised mainly in the liver but not produced by muscle tissue, which means it needs to get any further supplementation from the bloodstream. Once inside the muscle, it is known as phosphocreatine, but we will call it PCr.
Creatine works by creating something known as ATP, which muscles use for energy when contracting.
By supplementing with creatine, you increase the amount of PCr available in the muscle, which is where the benefits of creatine supplementation come in.
When supplementing with creatine, you are going to experience some of the following benefits;
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Increase in muscle strength
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Increase in muscle size (if in a calorie surplus)
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Increase in lean body weight
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Better athletic performance
Okay so where do I find the best creatine?
Well, there are different forms of creatine, but all have the same outcome.
Creatine monohydrate is the most common and also my personal favourite. This form usually includes a loading phase where 5g is taken 4-6 times a day for a week and has been shown to increase levels by up to 40%. The same can be achieved by taking 5g a day for a more prolonged time period.
Creatine ethyl ester is another form and in some cases it has been found to be absorbed more efficiently by the muscles, therefore increasing it effect. However, this has also been disproved in other studies. The recommended daily dosage is 3-6 grams.
Creatine Hydrochloride is slowly gaining popularity in the fitness world but chances are you wouldn't have heard of this one yet. There is a lot of hype around this form of creatine being very well dissolved in water. This has lead experts to believe it must be better absorbed in the body, so a lower dose can be used with equal benefits.
The most proven and effective form of creatine is creatine monohydrate, so if I was new to fitness supplements and wanting the best start possible, this is the one I would go for.
Now before I let you go, I want to clear some of the creatine myths you may have heard.
It’s Only for Bodybuilders – One of creatines many benefits is increased power output. Do you think sounds like something athletes wouldn’t want?
Creatine Damages The Kidneys – If you have healthy kidneys, you will be fine. However if you have current or have had previous kidney problems, I would ask a doctor.
Creatine Is Not Natural – My favourite. It’s a molecule in our body. We can replenish stores eating such things as meat and fish. The best sources are beef, chicken and even rabbit.
Next time you hear someone saying any of the above, you are fully equipped to set them straight and educate them!
Now what are you waiting for? Join the creatine hype!
