Creatine is an organic acid that reduces fatigue by
providing extra energy to your cells, particularly those in the muscles. While
most probably associate creatine with supplements, trace amounts are also found
in red meat and fish, in addition to being produced inside the human body. Creatine
supplements contain more creatine phosphate than natural creatine, allowing the
body to withstand longer and more intense workouts. Over time, this added
intensity compounds to help your body build strength and lean muscle. If you
are looking to take a creatine supplement, I recommend creatine monohydrate.
Myths
Creatine is like anabolic steroids
Creatine can help build muscle even if you don’t workout
Creatine supports running faster – helps more with fast-twitch
muscle fibers
If a creatine user discontinues taking the supplement, they
will lose muscle mass
Facts
Creatine can cause
gastrointestinal problems – very rare, but happens in around 6% of people
Creatine contributes to weight
gain – pulls water into your muscles
Creatine doesn't work well for
everyone – could have high levels in muscles naturally
Creatine makes your muscles look
softer – extra water adds volume to muscle
Too much creatine can be
counterproductive and even harmful for the body. Do not exceed 20 grams a day
for the first week, and 5 grams per day after.
