What does it do and how do I use it?
First of all lets go through what creatine actually is and what creatine does.
What Creatine does…
To begin with, creatine’s main purpose is to replenish the adenosine tri-phosphate (ATP) your body uses during exercise.
ATP is the energy source that is used during high intensity explosive movements like a 60-100m sprint or a squat.
When we perform these highly explosive movements ATP splits allowing us to perform such actions, however as ATP splits it loses a phosphate group going from Adenosine Tri-phospate to the useless Adenosine DI-phosphate (ADP).
This is where creatine supplementation becomes useful, by supplementing creatine we can replenish our ATP stores due to creatine transferring a phosphate group to the useless ADP turning it back into ATP.
This will then provide us with more energy during our workouts which could lead to more work, more volume and more muscle growth, POW!! who doesn’t want that.
How to use Creatine
Now lets get onto the best way supplement creatine. In my experience 5 grams of creatine a day is the perfect amount, it has been suggested that you supplement creatine with a loading phase (20-30g per day), which will get the creatine into your system in around 5 days.
However this excess amount of supplementation is quite hard on your kidneys and may cause an upset stomach and diarrhoea.
Taking the normal amount of 5g a day will mean it takes a little longer for your muscles to become fully saturated roughly about 4 weeks, but I feel this way is a lot more beneficial, especially to your health. I also feel this way you do not have to cycle off the creatine and can continue to take it month by month.
Right!! Now that we know how Creatine works and how to use it, we can get onto the best part. The Buying part.
I personally use Scitech Nutritions 100% Creatine Monohydrate (I get nothing in return for promoting this product). Its outstanding value for what you get, in a 300g tub taking 5 grams a day it will give you 60 days worth of supplementation. Baring in mind that the body reaches full saturation at 28/30 days, giving you an extra 30 or so days to make the most gains possible.
If you have any questions regarding creatine or any other supplements you only have to ask.
Remember it’s not just about the end result but the process that gets us there.