The Truth About Creatine
Creatine monohydrate is not a steroid or banned substance. Creatine is one of the most researched in the world, and despite its continued validity, there is often skepticism regarding its supplementation.
Natural Source of Energy
Creatine is a naturally occurring substance in the body. Creatine Monohydrate is made up of three amino acids - lycine, arginine, and methionine. In addition to being produced by the body, creatine can be obtained with the consumption of foods such as milk, red meat, and seafood.
Creatine and Muscle Building
Creatine doesn't directly build muscles. Instead, it provides the muscle energy for each training session. Part of the popularity of creatine is for the improvements in power and strength that may modestly increase muscle mass.
Side Effects
Creatine is one of the most widely studied supplements. Due to its relatively low risks and overall safety, most will find minimal side effects. The most common side is weight gain, generally resulting from increased body mass or water retention. Despite being safe for most, creatine can present concerns for those with pre-existing kidney problems.
Supplementation
Creatine monohydrate can be purchased online or at any sports supplement store. When purchasing any supplement, look for third-party tested products that guarantee supplements are clean and free of banned substances.
Dosage
A standard creatine dose is 3-5 grams a day. Begin with a dosage of 3-5 grams, or use a loading method to begin supplementation. For more specific recommendations consult with a can registered dietitian that can customize dosage based on your weight and needs.
Creatine is one of the most widely studied supplements shown to positively impact performance, attenuate muscle mass loss, and even support those athletes participating in sports with a high concussion risk. However, supplementation does not make up for the overall lack of nutrition. As always, start with the lowest-hanging fruit and take care of the fundamentals before stocking up on supplements.
