Creatine is one the most abundantly used supplements in the Bodybuilding & Sports Supplement Industry, but what is it? How does it work? Many people new to using Sports Supplements would often hear about Creatine or get told to buy Creatine, but why should they and what should they expect? In this short article, we’re going to cover many aspects of Creatine and answer some common questions involving this great supplement!
What is Creatine?
Creatine is a molecule produced by the body that stores phosphate groups in the form of phosphocreatine1. This releases energy during stress that has also increase strength along with a range of other side effects benefiting muscles, bones and general health. Creatine can be found in many foods and supplements.
Is Creatine Safe?
There have been numerous claims that Creatine is a dangerous supplement to use. Studies have shown that long term use (Up to 21 months) of Creatine does not significantly affect clinical markers of health in athletes2.
Does Creatine work?
Creatine is one of the most studies sports supplements probably, well, ever! There have been hundreds, if not thousands of studies to try and show the benefits of Creatine. One study showed that use of Creatine Supplementation showed on average 14% increase in strength opposed to a placebo and specifically the bench press 1RM for these athletes increase anywhere from 3 to 45% improvement.3
How much should you use?
There are many ways to use Creatine and there have been many popular methods including loading protocols. Loading for an average sized person (around 80kg) is between 20-25g per day for 5-7 days. Following this 2.5g to 5g per day1. Some studies have shown that the loading protocol is not necessary and even our recommendation is using 5-10g daily rather that loading.
What sort of Creatine is best?
Over the years that have been a huge amount of Creatines that have surfaced claiming to be the best source and giving the best results. Majority studies have been conducted on Creatine Monohydrate and for this reason we believe it is the most optimal and for a bonus, it just so happens to be the best value!
Is Creatine a Steroid?
While technically you could consider Creatine to be a sort of performance enhancer, it bears no resemblance to any Steroid compound and works on different pathways. It is also legal for use.
We hope this dispels some of the issues and questions people have with using Creatine. We at Australian Muscle strongly consider Creatine to be a supplement that should be a part of any Athletes supplement regime whether your training to improve your sport or trying to become Mr Olympia!