Should I Take Creatine?
Creatine is the safest and most tested nutritional supplement on the market. When paired with a progressively overloaded strength training program, creatine can improve lean mass and overall athletic performance.
As a strength and nutrition coach, I’m often asked what supplements I take. And the answer is not that exciting… I take omega 3, protein powder (as needed), and creatine.
So first of all, what is creatine? It's a substance found naturally in muscle cells that aids in exercise performance by rapidly producing energy during high intensity activities. Supplementing with creatine increases your muscle’s phosphocreatine stores, allowing for more rapid production of ATP which is the energy currency of your body. In layman’s terms, creatine supplementation allows you to produce more energy faster which can lead to improved strength and power output, muscle gain, and enhanced exercise performance.
Aside from protein powder, creatine is the only supplement that I personally take and it also happens to be the safest. It is produced naturally in your body and it's one of the world's most tested supplements.
Create is pretty awesome, but by no means is the answer to all of your muscle growth prayers. Creatine is not a quick fix but it can definitely help maximize your gains assuming you’re following a progressively overloaded strength training program.
Common Myths And Questions
How much should I take?
Creatine monohydrate is the best form to supplement with and you should consume 3-5g every single day… and yes that includes rest days.
Should I do a loading phase?
A loading phase is when you take 20g/day for a week to reach maximal muscle stores more quickly. It won’t hurt you (short of some potential GI discomfort) but it’s definitely not necessary.
Will it make me bulky?
Nope! Creatine is not a quick fix and you probably won’t even realize you’re taking it at first. It’s something that compounds over time by allowing you to push harder during your sessions (because you have more energy to do so). It can increase lean mass in the presence of an effective progressively overloaded strength training program and a balanced, high protein diet.
Will it make me bloated?
It shouldn’t! Creatine essentially pulls water into whatever area it’s traveling to and in this case, that’s to your muscles which is what we want. It can sometimes cause minor bloating or GI discomfort so if you’re experiencing any of those symptoms you can just scale back your does (i.e. drop from 5g to 3-4g).
Is It A Steroid?
Nope! It never has been and it never will be considered a steroid.
TLDR creatine is a super safe and effective supplement. When taken daily AND paired with a progressively overloaded strength training program and high protein diet, it can yield improved strength and power output as well as increase lean muscle mass. But remember, creatine doesn’t magically do this on its own. Supplementation merely provides your body with more of the building blocks needed to produce energy rapidly so that YOU can push a little harder to make those gains. You still have to work for it!
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