Creatine Supplementation

Here are some important facts about creatine supplementation:

1. Enhances Muscle Strength and Power: Creatine increases phosphocreatine stores in muscles, helping regenerate ATP, which boosts performance in high-intensity, short-duration exercises like weightlifting and sprinting.

   
   

2. Supports Muscle Growth: Regular supplementation can lead to greater gains in lean muscle mass when combined with resistance training due to increased work capacity and muscle cell hydration.

   
   

3. Improves Exercise Recovery: Creatine may reduce muscle cell damage and inflammation following intense exercise, aiding quicker recovery.

   
   

4. Cognitive Benefits: Emerging research suggests creatine may support brain function, especially under stress or in sleep-deprived states, by improving energy availability in brain cells.

   
   

5. Safe and Well-Studied: Creatine monohydrate is the most researched sports supplement, consistently shown to be safe for long-term use in healthy individuals.

   
   

6. Effective Dosing Strategy: A common approach is a loading phase of 20g/day (split into 4 doses) for 5–7 days, followed by a maintenance dose of 3–5g/day. Alternatively, taking 3–5g/day consistently works just as well over time.

   
   

7. Best Taken with Carbs/Protein: Insulin helps shuttle creatine into muscle cells, so combining it with a meal or post-workout shake can enhance uptake.

   
   

8. Hydration is Key: Creatine pulls water into muscle cells, so it's important to stay hydrated to support this process and minimize potential cramping or bloating.