Key takeaways #
- Creatine replenishes ATP for more energy during workouts, leading to increased strength and reps.
- It aids in faster muscle recovery and can make muscles appear fuller due to cellular hydration.
- The recommended daily dosage is 3-5 grams, with consistency being crucial.
- Creatine monohydrate is the most effective, safest, and cheapest form.
- Potential side effects include water retention and mild digestive issues if misused, both manageable with proper hydration.
Deep dive #
Creatine is a natural substance found in muscles that helps produce energy, specifically ATP, which fuels muscle contractions. When ATP runs out, muscles fatigue. Supplementing with creatine helps replenish ATP, allowing for more reps, increased strength, and faster recovery during workouts. Muscles may also appear fuller due to increased water retention within the cells, which is not fat, but rather hydration. Typical dosage is 3-5 grams daily, with consistency being more important than specific timing. It can be mixed with water. For faster results, a 'loading phase' of 20 grams daily for 5 days can be used, followed by the maintenance dose. Creatine monohydrate is recommended as it is cheap, effective, and well-researched. Common side effects may include water retention and, if taken in excessive amounts or dry-scooped, potential digestive upset; drinking enough water is key to mitigating this.