When creatine first popped onto my radar, it was still in the shadows. Was it a steroid? Did it damage your kidneys? Cause bloat? Give you a third arm???
Thankfully, it's now been researched extensively and it's clear that it's one of the few supplements that are cheap, good for you and highly effective for a wide range of populations.
What it is: "Creatine is a compound that comes from three amino acids. Creatine is found mostly in your body's muscles as well as in the brain. Most people get creatine through seafood and red meat — though at levels far below those found in synthetically made creatine supplements. The body's liver, pancreas and kidneys also can make about 1 gram of creatine per day.
Your body stores creatine as phosphocreatine primarily in your muscles, where it's used for energy. As a result, people take creatine orally to improve athletic performance and increase muscle mass.
People also use oral creatine to treat certain brain disorders, neuromuscular conditions, congestive heart failure and other conditions. Topical creatine might be used to treat aging skin."
What it does:
"Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in high intensity exercise performance leading to greater training adaptations."
"Creatine supplementation enhanced fat-free mass, physical performance, and muscle morphology in response to heavy resistance training, presumably mediated via higher quality training sessions."
It's also been shown to decrease mental fatigue.
What it isn't: Creatine is not a steroid, it is not a drug and it is not banned in sports. WADA & USADA allow creatine. Creatine is not only for bodybuilders. Research continues to show that it has positive effects for a wide array of populations.
What it doesn't do: Back in the days of creatine "loading" when it was suggested to mega-dose to get quicker results, some people dealt with GI issues such as gas and bloating. While a loading phase jas been shown
Why I'm taking it and I suggest most people take it: At this point, creatine is one of the most widely researched supplements, ever. It's been shown to improve many health and training markers with very few, if any, side effects. NOTE: Those with kidney issues (and anyone else) should consult with their doctor before taking any supplement.
My preferred brand:
https://a.co/d/cPZN99M