I can count on one hand the number of supplements that I would recommend people to take.
Most supplements won’t do much for your health or your physique and rely on the people’s naivety to sell. However, Creatine isn’t one of those supplements and I would say everyone can benefit from having it in their diet, not just people concerned with adding muscle mass (although this is a goal that most people should have for various reasons)
One of the most researched dietary supplements and with scientific studies covering the last 80 years, Creatine has been proven time and time again to be safe & effective (and as an added bonus it is also very cheap).
Naturally occurring in the human body, 90% of which can be found in skeletal muscle tissue, Creatine increases strength and power output of the muscles, and leads to greater protein synthesis i.e. muscle growth.
Creatine Monohydrate, commonly known as just ‘Creatine’ comes in both powder and pill form, flavoured and unflavoured, all variations work as well as each other, so how to consume it just comes down to personal preference.
Most companies will advise that you start by “loading” Creatine, which means taking 25-30 grams per day for 7 days. Research has shown however, that this provides no further benefit than just taking 5 grams per day, at any time, chronically.
The reason they give the above advice? It’s so you finish the product quicker and buy it more often.
So, there you go, everything you need to know about the awesome supplement that is Creatine.