What is Creatine?
Creatine is a substance naturally found in muscle cells produced from amino acids. It helps to regenerate ATP (adenosine phosphate) the body’s main source of energy).
Creatine supplementation is often used for athletes as it can increase the body’s natural Creatine stores. This can give the athlete the ability to work harder during exercise (increasing high intensity exercise capacity and muscle mass during training ) this is due to an increase in protein synthesis in the muscle cells.
Foods that contain Creatine
Foods that contain Creatine include red meat and fish. You can also consume Creatine in supplement form.
Dosage/Timing
The best time to consume Creatine is 30mins before training and immediately after, consumed as part of a post workout meal/shake.
Creatine is usually taken through a loading protocol.
Loading phase
1st take 0.3g/kg body weight for 5-7days: roughly- 20g creatine spread between 4 times during the day (ideally meal time).
(4x5g for 5 days)
During maintenance:
After loading phase, continue the supplement with a minimum dosage of 0.03gperkg Body weight (roughly 2-5g per day) for up to 3 weeks.
Main effects from Creatine supplementation
- An increase in power output
- An increase in weight- creatine causes an increase in weight due to water retention.
- An increase in muscle creatine content
- A decrease in fatigue levels
Side effects
Creatine is a very well researched supplement and is considered one of the safest supplements to consume. Side effects that may occur include nausea, diarrhea and cramping. This is usually a result of not consume enough liquid with Creatine or consuming a dosage that is too high.