Creatine – The Cheat Code in Training
Creatine is safe, effective, and can be a cheat code when it comes to training. Here’s how!
First off – let’s get this out of the way. Creatine is not an anabolic steroid.
I’m not quite sure where this narrative started, but somehow it has permeated its way through the fitness community. Unrightfully so. What creatine actually does is multifaceted, but I’ll summarize them in 2 points below.
First, it helps with energy production by replenishing ATP with a needed phosphate group during intense exercise. Second, studies show that water retention can increase inside the cells once the body is saturated with creatine. This can help with muscle growth and the appearance of being “fuller” for those with goals of hypertrophy.
Creatine is naturally occurring in many of our protein sources, especially fish and red meat. We naturally consume about a gram or 2 per day by eating these things. Once metabolized, creatine synthesis begins where most of our other amino acids are produced – in the liver. As stated earlier, creatine lends a phosphate group over to break down ATP (molecules used by cells as energy for work) to help recover.
When supplementing creatine, can help our recoverability by introducing more creatine to the body, which means there will be more available phosphates to supply our body with energy. Aka the cheat code to lifting more weight and recovering faster between sets.
So, what does the capacity to lift more, faster mean? In short- BIG GAINS.
Creatine has also been shown to have certain properties that draw water into cells. This helps give you that “fuller” appearing musculature. Because water retention is prevalent with creatine consumption, you must maintain an adequate amount of hydration while supplementing.
Finally, creatine has been studied extensively through the years and exists in many forms. Though each form has its pros and cons.
For most people, creatine monohydrate is the most effective form of creatine necessary for the aforementioned effects. As a bonus: it’s also generally the cheapest form of creatine you can buy!
As long as consumption is continuous, a simple 3-5 grams per day is enough to reach a saturation point and see/feel results. An optional loading week where 20-25g/day can be an option too, but does pose some GI discomfort as a possible side effect. In most cases, it’s not necessary, but is always an option.
As always, hope this helps. Stay on the mats!
