Creatine
What is Creatine
Creatine is a natural compound found in muscles and the brain, playing a crucial role in energy production. It’s commonly used in sports nutrition to improve strength, endurance, and recovery by replenishing energy stores during high-intensity activities. Creatine monohydrate is the most researched and widely used form, known for its safety and effectiveness.
Creatine Benefits
Supplementing with creatine helps boost muscle strength, power, and endurance, making it popular for athletes and lifters. It promotes better recovery by reducing fatigue and supporting muscle repair. Curious about more benefits? Check out the Proven Benefits of Creatine.
Creatine Side Effects
Creatine is considered safe when used as directed, with minimal side effects. Some users may experience mild bloating or water retention initially. However, creatine is one of the most widely researched supplements worldwide. If you have any concerns, please see your GP before commencing a new supplement.Â
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Creatine FAQs
What is creatine?
Creatine is a naturally occurring amino acid found in the human body that plays a crucial role in energy production. It is synthesised by the liver, kidneys, and pancreas and is primarily stored in our muscles, where it helps to produce ATP, the body's main source of energy (WebMD. 2020).
What does creatine do?
Creatine is known for its benefits on athletic performance. The primary function of creatine is to help produce adenosine triphosphate (ATP), which is the main source of energy for the body's muscles. When additional creatine is consumed in supplement form, it can increase the amount of creatine in muscle cells, which can lead to improved athletic performance during high-intensity exercises such as weightlifting or sprinting. Overall, creatine supplementation can help increase strength, power, and muscle mass while decreasing recovery time between workouts(Mawer, R. 2023).
How much creatine should I take?
In general, studies recommend taking 3-5 grams per day to maintain your muscle stores. This amount can show consistent results, regardless of your athletic ability. You may also opt to go through a loading phase if you’re taking creatine for the first time. Generally, during the loading phase, you should take 20-25 grams of creatine per day, split into four or five doses for five to seven days (O’Sullivan, J. 2022).
Is creatine safe?
Creatine is considered to be safe and is one of the most well-researched supplements available. If you experience any side effects, it is best to consult a GP and discontinue use (O’Sullivan, J. 2022).
How long does creatine take to work?
It can take between one to four weeks for creatine to start having an impact on your energy levels, but this can vary based on how much creatine you had in your body when you started supplementation. Consistency is key when it comes to achieving the best results (O’Sullivan, J. 2022).
How to load creatine?
During the loading phase, the most common approach is to consume between 20-25 grams of creatine each day for 5-7 days (Meixner, M. 2022).
How does creatine work?
Creatine works by increasing the availability of phosphocreatine in the muscles, which helps to rapidly regenerate adenosine triphosphate (ATP) during high-intensity exercise, providing energy for muscle contractions and improving performance. It may also contribute to increased muscle cell volume through water retention, potentially promoting muscle growth and strength gains (Mawer, R. 2023).