Have you ever noticed a container labeled “creatine” sitting on the shelf among protein supplements at a store? Do you know what it is for? Has a fitness guru ever suggested creatine supplement for you but you’re not sure why?
Here, let MySupplements explain. Simply put, creatine helps increase muscle mass in a shorter amount of time while prolonging your endurance. As a result, you are more energized for longer workouts.
How does it work? Check out the basics below and see if it can help you meet your fitness goals.
What is Creatine?
Creatine is a combination of three amino acids:
These are all produced naturally by your body from the animal-based protein you feast on. Lean meats such as beef, pork, fish and chicken are great sources of natural creatine.
If you don’t eat meat, protein supplements such as whey or isolate are alternative sources. However, the amino acids found in whey protein are not the same as in creatine. This is why creatine supplements can be a great source of the above amino acids.
Both creatine and protein are key to building muscle. Creatine helps during the process of building whereas protein helps during t repair and restoration. So don’t hesitate to choose both.
How Creatine Boosts Energy
After your body converts protein into creatine, it is broken down into creatine phosphate. Creatine phosphate produces adenosine triphosphate, a molecule known for storing and transferring energy in cells. It helps the body naturally produce energy to get through those last few sets in your workout.
Not only does this increased energy boost your endurance, it also boosts your strength. It will help your muscles pump up faster, pushing you to challenge yourself every session!
Should You Take Creatine?
Before you consider taking any supplements, consult your fitness coach to see if it aligns with your desired outcome. Although creatine is great for muscle growth, it may not be right for losing weight or for a leaner physique, just yet.
Creatine draws and stores water in your muscles, giving you a fuller look. This is not necessarily undesirable as the weight comes from healthy water rather than unhealthy fats. If you are looking to cut down your weight, the outcome may be opposed to your fitness goals. Once you have lost weight and wish to gain muscle mass, creatine could be useful.
If you’re looking to increase strength and overall endurance, creatine is the perfect supplement. Just keep in mind that it adds a little water weight but that helps you stay hydrated.
How Often Should You Take Creatine?
Consistency is key when it comes to supplements. Our experts suggest that you take around 2-10 grams of creatine daily to maximize effect. After a few weeks of daily consumption, the change kicks in and you may notice your body gradually bulking up with muscle mass faster.
Taking creatine for the first time to speed up the process? You may want to go on a “loading phase” which means consuming 20 gms of creatine daily for 5-7 days. You can break that down into 5 grams through four mealtimes. After a week of the loading phase, just go back to routine consumption of 2-5 grams daily.
Do remember that the loading phase is not mandatory but consistency is. Visit
MySupplement.ca to pick up Creatine supplements or learn more about what we offer.